Magnesium is a mineral, you can’t live without. It helps you, when you lack energy, have trouble sleeping, or feel constant tension.
But watch out – not all magnesium works the same way.
Depending on what it’s combined with, it can have a completely different effect.
We often see two popular forms on store shelves: magnesium citrate and magnesium bisglycinate.
And here the question arises – which one should you take?
Magnesium Bisglycinate – your ally for a peaceful evening
This type of magnesium is combined with glycine.
It’s an amino acid, that has calming and relaxing properties on its own.
Thanks to this, magnesium bisglycinate works great on the nervous system.
Why take it?
It helps to reduce tension, calm down after a stressful day, and prepare the body for sleep.
For this reason, it is the ideal choice for the evening.
Additionally, it’s very gentle on the stomach, so if you have a sensitive digestive system, this is an option for you.
When?
If you have trouble falling asleep, suffer from insomnia, feel constant tension, or are looking for a way to better regenerate during sleep, reach for it before going to bed.
Magnesium Citrate – energy to start the day
Magnesium citrate is magnesium, combined with citric acid. Its biggest advantage is excellent absorption.
However, remember that in larger doses, it can have a mild laxative effect, which for some is an advantage and for others a disadvantage.
Why take it?
Precisely because of this effect and good absorption, magnesium citrate is ideal for the morning.
It can help you feel more energetic and ready to act.
It is a popular choice among athletes and active people, because it supports metabolic processes.
When?
Are you lacking energy? Do you have an active day?
Or maybe you need support for your muscle function?
Then magnesium citrate is a bullseye, especially in the morning.
How to combine them?
You don’t have to choose.
You can use both! In the morning, take magnesium citrate for energy, and in the evening, magnesium bisglycinate for relaxation.
This simple combination will help you get the best out of both supplements.
However, remember that supplementation is just a supplement.
It’s always worth talking to a doctor or pharmacist about it.
Additional materials:
The effect of glycine on sleep: Link to a scientific article on glycine and its effect on sleep
Magnesium absorption: Link to a scientific article on the absorption of magnesium citrate
How to take magnesium for the best absorption?
The question of when and with what to take magnesium, is very important.
It depends on how much of the mineral, that actually gets into your body.
Magnesium absorption depends on several factors.
First, the chemical form matters – which we have already discussed.
This is the key to success.
Second, diet. If you eat a lot of products, that are rich in fiber, such as legumes or cereals, magnesium absorption may be slightly more difficult.
This doesn’t mean you should avoid them! It’s just that when you take a supplement, it’s best not to do so directly with a meal rich in fiber.
Third, other substances you take.
It’s good to take magnesium with vitamin B6
Vitamin B6 acts as a transporter. It helps magnesium get into the cells, which increases its bioavailability and effectiveness.
Many supplements already have both of these substances in their composition.
Magnesium and vitamin D
Vitamin D helps regulate magnesium levels in the body, which is important for maintaining balance. You can take them together, but not necessarily in the same capsule. Remember that vitamin D3 is best taken with a meal containing fats, because it is fat-soluble.
Magnesium and fats
Magnesium is water-soluble, so you can take it without a meal.
However, if you use the citrate form, taking it with food can minimize any potential stomach problems.
What to avoid?
Don’t take magnesium with calcium, especially in large doses.
They compete with each other for absorption.
A better solution is to take them at different times of the day. Also, avoid taking magnesium with antibiotics, as it may weaken their effect.
In summary, the best strategy is to take magnesium on its own, away from fiber-rich meals and other minerals, that can hinder its absorption.
Adding vitamin B6 is always a good idea.
