Magnesium in tablets or powder

Magnesium in tablets or powder

Magnesium is a very useful supplement in spring and summer, because it counteracts seasonal fatigue and muscle cramps due to the loss of fluids due to sweating. On the market it is found in various formulations, both in powder and in tablets.

magnesium

Megnesio, forms and compositions

There are many forms of magnesium and different compositions . When we go to the pharmacy or herbalist’s shop, we are faced with a rather wide range of choice and we are not always able to understand for ourselves which formulation is best suited to our needs.

There are those who choose between magnesium supplements in tablets and in powder simply on the basis of convenience or difficulty in swallowing.

In reality, the way in which magnesium occurs also changes the ways and times of absorption of this mineral salt:

> the powdered magnesium is dissolved in water, which makes its absorption more immediate . Like all remedies in liquid solution, in fact, it is already absorbed by the mucous membranes of the mouth, immediately entering the circulation;

> the magnesium in tablet or tablet arrives in the stomach and is attacked by the gastric juices, broken down, absorbed and conveyed to various districts.

Magnesium deficiency

Magnesium is a mineral salt essential for the well-being of the organism, for the elasticity of the muscles , for the quality of sleep and for the central nervous system.

Magnesium deficiency can depend on an incorrect diet, poor in  foods that contain magnesium : vegetables such as spinach and broccoli , fish  such as tuna and shrimp, oil seeds  such as walnuts .

Malabsorptive diseases, such as celiac disease and Crohn’s disease, can also promote a magnesium deficiency. Stress also plays an important role and is often associated with an insufficient dietary intake, which requires supplementation.

The recommended daily intake of magnesium is 300-500 mg and should be taken if certain deficiency symptoms occur such as:

> stress;
tiredness ;
> muscle spasms;
> restless sleep or insomnia ;
constipation .

Which magnesium to prefer?

Magnesium pidolate : it is absorbed very easily and quickly and has neurosedative properties .

It is useful in case of migraine , premenstrual syndrome , alteration of the intestinal bacterial flora. It can be found on the market in vials, in powder form and in effervescent tablets.

>  Magnesium citrate : this formulation is based on magnesium carbonate and citric acid and, when it comes into contact with gastric juices, it transforms into magnesium chloride.

Known as the supreme magnesium , it acts very well on colon dysfunctions, in case of constipation, increases the pH of the urine useful in case of stones due to uric acid, counteracts spring fatigue and insomnia. On the market it can be found in the form of powder to be dissolved in water .

Magnesium chloride : it has a high bioavailability  and is useful in case of intense physical activity , because it reduces tiredness and muscle fatigue.

However, it should be avoided by those suffering from  kidney stones  or gastric acidity. We can find it on the market in soluble powder.

As the demands of modern life become more and more pressing, some companies have prepared magnesium formulations that combine these three forms in one solution .

If there are no particular problems related to dyspepsia , stomach acid or gastric reflux , the powder solution is recommended, since the absorption occurs at multiple levels, more quickly and with greater bioavailability.

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