Mais… quel type de magnésium choisir ????

Magnesium Dossier, part 2 of 3; Following:Magnesium, an essential for health !!!

There are definitely many (too many) types of magnesium available on drugstore and health food store shelves. The questions we can ask ourselves in the face of all this offer:

-Which one to choose?

-Are they all the same quality?

-Do they all have the same effect?

-Are they all absorbed in the same way?

-Why would I pay more for one magnesium than another Is there a real differencee?

-And how much should I take?

Here is what we will try to elucidate here.

Each magnesium has its effect!

On the one hand, there are some things that need to be clarified when we look at the labels on the bottles of magnesium. We find there, in general, the amounts of total magnesium salts, and the contents of elemental magnesium. What is to be considered in fact the content of elemental magnesium, and not the total amount of magnesium.

Then another important concept is the bioavailability of the product. Bioavailability is the amount of a substance that is absorbed by the body. So not all magnesium is absorbed equally.

You can see in the table below the main types of magnesium, their elemental magnesium content, their functions and the bioavailability of each form.


Elemental magnesium content







Forms often used in lower quality supplements. Laxative properties, often associated with milk of magnesia.


Poor tolerance of the intestines

(bis) glycinate


Calming effect, used for chronic pain, anxiety, insomnia, tired legs and muscle cramps.

Very high

Good intestines tolerance



Used for chronic fatigue, but not recommended for migraines and headaches


Good intestines tolerance



Helps muscle pain, and may provide relief for people with fibromyalgia or multiple sclerosis

Very high

Good intestines tolerance



Used to stabilize cardiac arrhythmia and heart disease

Very high

Good intestines tolerance



The only magnesium to cross the cerebral brain barrier. Used for focus, memory and brain injuries

Very high

Good intestines tolerance



Commonly used form, very well absorbed, used to increase magnesium levels. In high doses, causes diarrhea, and should be avoided for those with intestinal illnesses.

Very high

Poor intestinal tolerance


The only contraindication: People with kidney failure should not take supplements without consulting their doctor.


How much and when should I take?

On the one hand, practitioners recommend taking the dose of magnesium just before going to sleep because it has a relaxing effect that helps in the quality of sleep. You will also have to find your individual dose, because each person has their own intestinal tolerance. It is therefore recommended to start with the smallest dose, and gradually increase it each night. The day the stools soften, it will be necessary to reduce the dose to respect its intestinal tolerance. Once the lack is filled, the dose can be reduced again to maintain intestinal comfort, while filling the daily lack of this precious mineral.

Some people need more magnesium than the recommended doses (i.e. 6mg / kg bodyweight / per day), eg pregnant women, adolescents, the elderly, and athletes, people with chronic stress. So, depending on how tolerant you are, it may take longer for your magnesium deficiency symptoms to wear off.


In summary, almost everyone needs a magnesium supplement! It remains to choose the right product, for the desired functions. We choose a good product, of quality, easily absorbable and well tolerable. Avoid low-end products, which will cause you more problems than good.


Great deal!


References :

  2. Roth, Jennifer. Doctoral thesis Université de Lorraine: Magnesium, an essential mineral Survey of patients in the pharmacy; 2017-06-21..
  3. Heather Dessinger and Dr. Lori Valentine Rose, Magnesium yes, but which one 2018-11-23;;


Article written by Audrée Hogue

AlimentationMise en formeSanté

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