Com a quantidade de tipos de magnésio disponíveis, fica difícil conseguir escolher corretamente o mais indicado para nós. Vamos ajudar-te a decidir quais é que deves evitar e quais deves priorizar.
Absorption level: High
This type of magnesium is bonded with citric acid. This acid is safe for consumption and is found in citrus fruits. Citric acid is essential for the production of cellular energy through the citric acid cycle and is crucial for generating ATP (energy). It also regulates metabolism, supports antioxidant activity, and aids calcium absorption for bone health. [1]
This is one of the most recommended types of magnesium due to its high bioavailability. Several studies have shown that magnesium citrate is well absorbed by the body, leading to higher blood concentrations. [2][3][4]
Absorption level: High
This magnesium is bonded with the amino acid glycine, which is also a calming neurotransmitter. It has benefits for inducing relaxation due to the activation of glycine receptors. One study showed that glycine can improve sleep quality. [5]
The bioavailability of this type of magnesium is among the best, being comparable to or even superior to magnesium citrate. [6]. When compared to magnesium oxide, its absorption is much higher. [7]
Absorption level: High
Malic acid is essential for energy production and metabolism. It helps synthesize ATP (energy), supporting cellular functions.
Magnesium malate is bonded with malic acid, which is found in some fruits. This type of magnesium shows high absorption. [8]
Absorption level: High
This type of magnesium results from the combination with chlorine. It is usually sold in powder form in pharmacies. According to studies, magnesium chloride has good absorption and is also recommended to replenish magnesium levels. [9] [10]
Absorption level: Low
This type of magnesium is bonded with oxygen and is one of the most popular and affordable due to its low manufacturing cost.
However, we do not recommend this magnesium because scientific studies have shown that it has very low bioavailability, with an absorption rate of only 4%. [11]
Any type of magnesium with high absorption can be chosen. We recommend magnesium citrate, magnesium glycinate, or magnesium malate.
For relaxation purposes or to take before going to sleep, the best option is magnesium glycinate.
