Last updated: August 12, 2021

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Hello, welcome to ReviewBox Brasil! Today we will talk about magnesium, the supplement that has been gaining popularity among athletes, the elderly, children and anyone else seeking a more balanced diet.

On a cellular level, magnesium is considered an essential mineral for the human body. With a key role in metabolism, the element acts in more than 300 cellular reactions, from muscle and bone synthesis to energy production and assistance in circulation.

So many functions could only generate an infinity of different supplements, with distinct formulas and purposes. In this guide, we will show you a little bit of this variety, and how to choose the ideal product for you, your routine, and your body.




The most important information

  • We strongly recommend that you consult a doctor or nutritionist before consuming, even buying the product. Only a specialist can properly tell you its dosage, contraindications and even if you are fit to use the supplement.
  • Pay attention to the indications of the substances in the supplement. Magnesium is not absorbed by our body without being associated with other substances, such as chlorine, for example.
  • The price of the magnesium supplement can vary a lot, from R$ 7 to R$ 350, depending on its formula, its concentration and even its method of consumption.

The Best Magnesium: Our Picks

We have assembled especially for you a list with the best magnesium supplement models on the market. In addition to their cost-effectiveness, we have taken into account their composition and their effects on our body.

Buying Guide

The importance of magnesium within the organism is translated, mercadologically speaking, into versatility, the same product being (almost) useful on different fronts related to the care of our body.

Balancing a diet, giving energy to a physical activity, strengthening the body, all this can be done with the right supplement. Here, in this Buying Guide, we will show what these cares are and mainly the benefits that the product brings to them.

Imagem mostra uma mulher se exercitando com cordas, em frente à uma parede branca e sob um piso escuro.

Magnesium supplement has even better results when associated with an exercise routine and balanced diet. (Source: scottwebb / Pixabay)

What is magnesium supplementation?

Magnesium, a metallic element of the periodic table, the eighth most abundant substance on the planet, is also, within our body, a "handyman".

Its chemical properties react in a way at a cellular level which makes it essential for various reactions in the body, especially in metabolism, the basic activity of the cell - hence the name essential mineral.

Like all metals, it is not synthesised naturally by the human body, nor absorbed simply by it, but needs the help of nutrients and other substances to be carried from our blood and digestive tracts into the cells.

Imagem mostra um punhado de pílulas e cápsulas sob uma superfície lisa e azul.

Magnesium needs to be combined with other substances to be absorbed by the human body. (Source: cateyz / Pixabay)

Magnesium supplementation is nothing more than a compound that unites the element with these aids so that it is processed more quickly and efficiently.

Just as magnesium is multitasking within the cells, the other components of the supplement can act in different areas of the body, such as in digestion, excretion, circulation, among others, making the demand for the product diverse.

It can boost physical exercises, balance diets, improve the quality of sleep and cognitive activities in general. In short, magnesium supplements can do all that, and more - with the right formula, of course.

What are the advantages and disadvantages of magnesium?

The list of magnesium benefits is extensive, after all, it participates in a multitude of chemical processes and cellular activities in the human body, so the consumption of its supplement accumulates some advantages, as well as disadvantages and contraindications.

The first one, as we have already mentioned, is its versatility, and it can help several biological processes, which reflect in daily activities, such as exercises, diets, sleep, among others.

This is due to the result of many of its chemical reactions inside the cell, such as the production of adenosine triphosphate, known as ATP, a unit of high energy capacity.

Its action in the synthesis of muscles and bones is another advantage, especially for boys and girls after that ideal shape. Another well-established benefit is its ability to prevent cramps, which are the result of magnesium imbalances within muscle cells.

Imagem mostra um idoso separando uma pílula para consumo. Ele usa a sua mão direita para tombar o frasco, e na mão esquerda repousa a pílula.

One of the most active minerals in the human body, magnesium brings benefits to different functions of the human body. (Source: rawpixel.com / Pexels)

Finally its vasodilator effect is extremely beneficial, as better blood circulation means a better immune system and more balanced blood pressure.

However, there are contraindications, and with them, the disadvantages. The first is the fact that the pure element cannot be absorbed by the human body, which in a way only complicates its consumption, as it depends on auxiliary substances.

Its uneven concentration can also lead to adverse reactions of its own benefits, such as muscle weakness and drop in pressure. The product is also contraindicated for those with renal insufficiency.

Finally, it is necessary to consume the supplement responsibly. Besides having a diet rich in vegetables, the user should pay attention to what he eats and drinks, so as not to cause the imbalances and effects mentioned above. Caffeine, for example, greatly hinders the absorption of most compounds.

Advantages
  • Energy
  • Synthesis of muscles and bones
  • Prevention of cramps
  • Vasodilator
Disadvantages
  • Not absorbed "pure"
  • Muscular weakness
  • Drop of pressure
  • Dietary restrictions

Magnesium: Chloride, Dimalate or Chelate?

Among the countless possibilities of composition between magnesium and its auxiliary substances, three are the most popular, which end up forming the largest market reserve of supplements of this mineral.

These are Magnesium Chloride, Magnesium Dimalate and Magnesium Chelate. It is their practical effects that make them most famous, due to their practical utility in everyday life.

Chloride, for example, facilitates the absorption of magnesium by the intestine, one of the fastest and most effective places in the body for this task. It is widely used for post-workouts, in this case for muscle recovery, and to correct possible problems in the body in taking advantage of the mineral.

Imagem mostra, em primeiro plano, cinco pílulas repousando numa superfície lisa. Ao fundo, o frasco dessas pílulas e a sua caixa, ao lado. Ambos estão desfocados.

The supplements have associated substances which give other functions to the product. Chloride is the "constructive", Dimalate the "energetic", and Chelate the "relaxing". (Source: Julie Viken / Pexels)

Dimalate, is, in turn, one of the most "energetic". It is associated with malic acid, which is widely found in fruits and vegetables, making its absorption natural. The energy property makes it ideal for pre-workouts and to increase the mood for daily tasks.

Chelate, on the other hand, is the most "tranquil" of the three. That is because it takes advantage of the inhibitory effect of the amino acid with which it is associated, being a counterpoint to hyperactivities of muscles and nerves. Ideal for those seeking to control blood pressure, improve sleep, and relax.

Chloride Dimalate Chelate
Association Chlorine Malic Acid Glycine
Absorption Fast Rapid Normal
Function Synthesis and replacement Energy Relaxation

How much does it cost?

Many uses, many products and many prices. The price of magnesium supplements varies widely, increasing according to the degree of complexity of their formula, the concentration of their dosage and the way in which the compound is consumed.

The cheapest ones can be found starting at R$ 7, and the most expensive ones, for up to R$ 350.

Buying Criteria: How to Compare Magnesium Offers

Below, you'll see a list we've put together, containing some of the product's features, outside of some issues related to its use, that are worth noting more closely.

So, let's talk about each one of the items above. The more informed you are, the greater the chances of choosing your ideal model.

Purpose

Facing a shelf or your computer screen, it is essential that you know what you intend to use your supplement for. Beforehand, in fact, it is very important that you consult a doctor and/or a nutritionist.

Once you have defined the purpose of your supplement, you can choose the composition that fits your need. For a greater nutritional effect, for example, a supplement with Magnesium Chloride is more indicated.

For physical activities, Chloride can also be a good choice, as well as Magnesium Dimalate. If you want to reduce the intensity of your metabolic activities, control your blood pressure, or even improve your sleep, the best supplement will probably be Magnesium Chelate.

Imagem mostra, em primeiro plano, um par de pernas no ar, saltando. Ao fundo, dois rapazes assistem, desfocados. O da esquerda bebe água.

The more hectic your routine is, the more practical your method of consumption needs to be. If a break from exercise is the time you have, liquids or pills are best for you. (Source: dylan nolte / Unsplash)

Concentration

The next item to look out for is the concentration of the composition in the supplement. Although the ideal amount is related to the dosage, and this, again, depends on professional guidance (in addition to age, physical size, etc), it is worth following the logic of cost-benefit.

In other words, the lowest possible value for the highest possible concentration will be, fatally, the best possible deal. Most products operate in a range between 200 mg and 1,000 mg per dose.

Additional components

A great tie-breaker criterion is the additional components in the formulas. Not to be confused with substances associated with magnesium to enable its absorption.

In this case, they are vitamins and other nutrients, even a combination of the associated ones, such as a Magnesium Dimalate Chelate, for example, which add other effects to the supplement. They are not essential, but contribute to differentiate the products.

Capsules, liquid or powder

The method of ingestion is another good way to select your ideal supplement, and it has a lot to do with your routine and the purpose for which you consume the product.

The busier your day to day life is, the more practical and quicker your ingestion needs to be. In this case, liquid compounds, which are rarer, and in capsules, are the indicated ones.

For greater efficiency, and without the need for rapid absorption, powdered supplements are often a good choice. Prolonged-release capsules also fit this situation.

Imagem mostra uma mão segurando um punhado de pílulas. Ao fundo, cartelas de pílulas, desfocadas.

The purpose, dosage and concentration of your supplement are vital information to choose the ideal product. (Source: Pixabay / Pexels)

(Featured image source: siamphotos / 123RF)

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