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A mineral that is an essential part of everyone’s body and is valuable for the proper functioning of cells. Whether it’s the muscular system, the nervous system or energy production. Its name magnesium and the chemical symbol Mg come from Latin. In ordinary foods, it can be found in nuts, spinach and beans. (2)
It is not found on its own in nature. It was first isolated in the early 19th century by Humphry Davy. The name magnesium comes from the Greek region of Magnesia, where it was first found. Its importance is increasingly emphasized in contemporary healthcare, which recognizes magnesium not only for its key biological roles, but also for its potential benefits in the prevention and treatment of a range of health conditions, including heart disease, migraines and diabetes. (1)
Magnesium affects over 300 enzymes in the body. These enzymes are important for blood pressure regulation, muscle function, nervous system function, blood glucose regulation and energy storage. Up to 60% of all the magnesium in our bodies is found in bones. The use of magnesium also helps strengthen bones.
On average, around 56–68% of people do not get enough magnesium in their diet. This causes enzymes to function improperly as well as health complications – most of them are less serious (fatigue, poor sleep, restlessness) but in extreme cases it can be the basis for serious ones (heart and brain disorders).
People at risk of magnesium deficiency are heavy alcohol drinkers, people with type 2 diabetes, the elderly and people with digestive disorders. “Magnesium deficiency significantly increases the risk of diabetes,” says Jacob Teitelbaum, MD, an integrative medicine physician based in Kailua-Kona, Hawaii, and author of From Fatigued to Fantastic! “Research shows that with each 100 milligrams reduction in magnesium intake per day, the risk of diabetes increases by 15%.” (3)(4)(7)(8)
For regular kratom users, magnesium intake is more than desirable. This is so for several reasons. Here are a few of the main ones:
Muscle cramps and stiffness: Kratom can have diuretic effects and cause dehydration, which can lead to a loss of electrolytes, including magnesium. Magnesium deficiency can cause muscle cramps and stiffness.
Energy metabolism boost: Magnesium is important for energy production in the body. If you are a regular user of kratom, which gives you energy, your body will want the used-up magnesium back.
Mood and sleep improvement: Some people report that kratom use can affect mood and sleep. Magnesium can help improve mood and encourage healthy sleep.
Heart health: Magnesium is an important mineral for keeping the heart healthy and helping maintain normal heart function. High physical and mental exertion can affect heart rhythm and blood pressure, so it’s a good idea to prevent problems and go the extra mile for your body by regularly taking magnesium.
Types of magnesium
Classic magnesium (magnesium oxide) is widely available and costs little. Many people buy it believing that they are doing something for their body, giving it a much needed mineral. Unfortunately, the disadvantages of magnesium oxide include very low absorption rate, so most of the purchased product will be expelled from your body.
Those with magnesium deficiency should get a different type of magnesium. Here are the three most effective types, and we’ll discuss them in a little more depth below:
Do you need to replenish your energy, detox your body or get rid of fatigue? Magnesium malate is the best choice for you! It works best when taken in the morning.
In addition to magnesium, it also contains malic acid. It is naturally found in fruit or wine. It has a sour taste and is also used as a flavouring agent. Compared to magnesium oxide, the advantage of magnesium malate is that it is well absorbed in the digestive tract. It’s gentler and less laxative. It is recommended for the treatment of chronic fatigue syndrome and fibromyalgia. (4)(5)
Fibromyalgia is a disease characterized by prolonged pain that results in patients being limited in their daily activities. This pain typically manifests itself in the muscles, shoulders and back, and is often combined with poor sleep and a feeling of stiffness after waking up or sitting for long periods. Research conducted in 1995 on 24 patients with fibromyalgia showed that administration of a combination of malic acid (200 mg) and magnesium (50 mg) resulted in a significant reduction in pain. (9)
Magnesium malate has an advantage over other forms of magnesium salts, such as magnesium citrate, because it contains higher amounts of elemental magnesium. In addition, it has better absorption rate and no side effects in the gut at higher doses. Thanks to its malic acid content, it also boosts cellular energy production and helps the body remove heavy metals such as aluminium. The cellular energy production is called the Krebs cycle, or citric acid cycle.
This process is a crucial metabolic pathway that enables the production and processing of energy in the body through the aerobic oxidation of carbohydrates, lipids and proteins. One important phase of the cycle is the activity of the enzyme fumarase, which converts fumarate into ionized malic acid (malate), contributing to the production of NAD+ and energy use by the mitochondria. Magnesium malate, containing ionized malic acid, is better utilized in the final phase of the Krebs cycle, which may lead to an increase in total cellular energy. This process suggests that magnesium malate is very useful for dealing with chronic fatigue problems and for increasing the overall energy of the body.
Aluminium is a metal that can be toxic and has been linked to various neurological diseases such as Alzheimer’s disease. According to several studies, consuming malic or citric acid is associated with lower levels of aluminium in the body. This metal, like magnesium, can be bound by malic acid (through a process called chelation) and then eliminated from the body. (10)
The above properties of magnesium malate make it a perfect helper for removing toxins from the body and providing energy for the whole day. It is suitable for anyone who suffers from fatigue, needs energy and also for the elderly.
If you need help with concentration or to calm your body and mind after a stressful day at work or an intense exercise, magnesium bisglycinate is the right choice for you. Taking it after a workout or in the afternoon will ensure the best effect.
It is composed of magnesium and glycine – an amino acid that supports muscle building and brain health. Like magnesium malate, it is better absorbed in the digestive tract. It has been studied in the context of helping with leg cramps during pregnancy (it helped reduce the incidence of cramps by up to 50%) and muscle recovery (a natural remedy for fitness workouts). Its beneficial effects have been observed in asthma, migraine, insomnia and depression. (6)
It is the best and most cost-effective form of magnesium available. It stands out for its high absorption and utilization capacity of magnesium by the body. Unlike other forms of magnesium, it does not cause side effects such as diarrhoea or upset stomach. Thanks to its content of glycine, an amino acid associated with calming effects, magnesium bisglycinate also has relaxing and anti-stress properties. Glycine also helps lower the pH in the gut, which contributes to better absorption of magnesium.
Glycine contained in magnesium is the so-called neurological “off switch”. This means that it slows down the nervous system and consequently reduces the level of adrenaline and cortisol in the bloodstream. This helps with insomnia. It can also increase serotonin levels and induce a state of happiness and relaxation. This makes it popular among many athletes who take it after exercise, also as it can, among other things, induce protein synthesis and successfully prevent muscle cramps.
Magnesium bisglycinate also plays a crucial role in maintaining heart and blood vessel health, supporting normal heart rhythms and helping regulate blood pressure. Its favourable effects on the cardiovascular system may be particularly beneficial for people at risk of heart disease. This is achieved by helping relax blood vessels, allowing better blood flow and reducing the strain on the heart. It also plays a role in preventing calcification of blood vessel walls, which helps maintain their elasticity and boosts overall cardiovascular health.
To reduce stress levels, calm the nervous system or the brain, and to improve sleep and cognitive abilities, we recommend Magnesium L-threonate. It can reach all tissues and has a positive effect on the psyche. This type of magnesium is most effective when taken in the evening or at night.
Mixing magnesium and threonic acid produces magnesium L-threonate, otherwise known as Magtein. This substance is obtained by the metabolic absorption of vitamin C. The advantage is again high absorption rate. According to some studies, it may be the most potent type of magnesium in improving concentration and positively benefiting brain cells – for depression, memory loss, brain disorders (Alzheimer’s disease). (4)
It is the only form of magnesium that can immediately reach the brain through its absorption and replenish the much-needed mineral. As a result, L-threonate improves cognitive functions, helps reduce stress and improves mood. It also helps falling asleep and significantly improves the quality of sleep.
Thanks to its perfect absorption rate, it easily reaches other tissues where it's needed – muscles, lungs, heart and other organs that need magnesium to function properly.
[Jacob Teitelbaum M.D. A 71-year-old American physician who has used his many presentations at health conferences to educate people about the importance of magnesium. He has been taking magnesium himself and for many years encouraged people to replenish magnesium through various methods.]
You might be thinking: “3 types of magnesium? Isn’t that too much?”. When you consider the fact that magnesium is one of the most important minerals for the proper function of the body, and that each form of magnesium has different effects, it certainly isn’t.
Malate is notable for its relief of fatigue, bisglycinate excels in helping muscles, and L-threonate supports proper brain function. Do you know which magnesium to go for?
If you want to get the most out of magnesium as such, you should definitely try all 3 variants and take them regularly. Try it for yourself and you’ll soon discover that it’s just the thing you’ve been missing in your life for so long. The fact that our magnesium is of MagChel® quality from Germany, which means it is the best and purest magnesium you can provide to your body, will surely help with your decision.
Thank you for reading,
Your Kratom World
(1) magnesium chemical element (13.1.2024) britannica.com https://www.britannica.com/science/magnesium
(2) Magnesium Fact Sheet for Health Professionals (2.6.2022) National Library of Medicine https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
(3) The Importance of Magnesium in Clinical Healthcare (28.7.2017) National Institutes of Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
(4) 10 Types of Magnesium (and What to Use Each For) (11.5.2023) healthline.com https://www.healthline.com/nutrition/magnesium-types/
(5) The Health Benefits of Magnesium Malate (26.10.2023) verywellhealth.com https://www.verywellhealth.com/magnesium-malate-715798
(6) Magnesium Bisglycinate: Everything You Need to Know (15.11.2023) verywellhealth.com https://www.verywellhealth.com/magnesium-bisglycinate-s-benefits-and-safety-8349368
(7) 7 Health Benefits Of Magnesium, According To Experts https://www.forbes.com/health/supplements/magnesium-benefits/
(8) Teitelbaum, J. (n.d.). 7 Health Benefits Of Magnesium, According To Experts. Forbes Health. https://www.forbes.com/health/supplements/magnesium-benefits/
(9) Russell, I. J., et al. (1995). Treatment of fibromyalgia syndrome with Super Malic. The Journal of Rheumatology, 22(5), 953-958. http://europepmc.org/abstract/med/8587088
(10) Domingo JL, Gómez M, Llobet JM, Corbella J. Comparative effects of several chelating agents on the toxicity, distribution and excretion of aluminium. Hum Toxicol. 1988 May;7(3):259-62. doi: 10.1177/096032718800700305. PMID: 3391623.