Magnesium supports 300 biochemical reactions in your body. These reactions encompass important processes related to muscle function, nerve activity, energy metabolism, and cardiovascular health.
In contrast, low magnesium levels may cause osteoporosis, type 2 diabetes, muscle cramps, heart disease, and kidney problems.
Although natural food sources like nuts, seeds, fruits, and leafy greens contain enough magnesium, sometimes you may not be able to meet your magnesium needs solely through food. The solution? You can take magnesium supplements or a multivitamin to fill your overall nutritional gaps.
Before choosing a supplement, it’s important to understand the different types of magnesium and identify which one best fits your daily health needs.
Let’s first discuss the symptoms and causes of magnesium deficiency!
The symptoms of magnesium deficiency may vary depending on your deficiency levels. However, the most common symptoms of magnesium deficiency are:
Digestive concerns like nausea, vomiting, and loss of appetite
Muscular problems like cramps and spasms
Energy issues like fatigue and weakness
Personality changes like mood swings and irritability
Heart problems, like an abnormal heartbeat
Neurological problems like numbness and tingling (especially in hands and feet)
There may be several causes of magnesium deficiency. Your body may lose magnesium if you are experiencing health problems like diarrhea, vomiting, excessive sweating, chronic pancreatitis, inflammatory bowel disease, and renal issues. These health issues drain nutrients from your body, leaving you magnesium-deficient.
Secondly, if you are using medications such as diuretics, antibiotics, chemotherapy drugs, diabetes medicines, oral contraceptives, and proton pump inhibitors, you may also experience decreased magnesium levels.
Lastly, during pregnancy and breastfeeding, you may also need magnesium supplements to meet increased nutrient demand.
In such deficiency cases, you can choose a magnesium supplement in Pakistan to support optimal magnesium levels.
You may ask, should you eat magnesium-rich foods if you are not deficient? Magnesium is an essential mineral nutrient that is important for everyone, whether you are deficient or not.
Here are the foods that have higher magnesium content:
Soy products like milk and flour
Nuts like almonds, cashews, peanuts
Seeds like pumpkin, sesame, flax, and chia
Grains like brown rice and millet
Fruits like bananas and dried apricots
Magnesium serves as a cofactor for several enzymes in your body. By supporting the enzymatic reactions, it plays a role in energy production, heartbeat, nerve signaling, muscle function, and protein synthesis. Working along with vitamin D and calcium, it also supports bone formation.
Let’s break down the health benefits of magnesium!
Magnesium supplements provide the following health benefits:
Sleep and Relaxation: Magnesium promotes your mental health, but which form works best? Magnesium glycinate benefits you by promoting relaxation, reducing stress, and improving sleep quality.
Musculoskeletal Health: Magnesium is crucial for both bones and muscles. How? Magnesium is an essential part of bones, while low levels may cause muscle cramps and numbness in the arms and legs.
Energy Production: Magnesium supports energy synthesis. But which form boosts energy levels the most? Magnesium malate, with a synergy of magnesium and malate, can boost energy production. Malic acid is a key component of the Krebs’ cycle, the process responsible for generating cellular energy.
Digestion and Heart Health: Magnesium draws water into your intestines, relieving constipation and promoting bowel movements. It also supports cardiovascular health by regulating the heartbeat.
Naturally, you may think: How many types of magnesium are there? There are several types of magnesium, but the following four types are most commonly used in dietary supplements or multivitamins.
| Forms | Made From | Bioavailability | Benefits |
|---|---|---|---|
| Magnesium Malate | Magnesium and malic acid | Highly bioavailable form | Supports energy production, eases muscle cramps, and promotes heart health. |
| Magnesium Glycinate | Magnesium and glycine (an amino acid) | Highly bioavailable form | Supports sleep, mood, and relaxation. |
| Magnesium Citrate | Magnesium and citric acid | Bioavailable form | Serves as a laxative and helps in digestion. |
| Magnesium Oxide | Magnesium and oxygen | Less bioavailable compared to other forms | Used for constipation, migraine, and digestive regularity. |
You can choose the types of magnesium, tailored to your specific health needs, from:
Magnesium malate — for energy and to reduce fatigue
Magnesium glycinate — for quality sleep and relaxation
Magnesium taurate — for heart health
Magnesium citrate — for bowel regularity and constipation
The best magnesium supplements in Pakistan commonly contain magnesium malate or glycinate. ACTIVIT with magnesium malate supports your energy levels throughout the day.
ACTIVIT — a medical-grade multivitamin — includes Magnesium Malate (400 mg) for its superior role in energy metabolism. Unlike other forms that may cause drowsiness, magnesium malate supports steady energy, reduced fatigue, and improved muscle performance — making it ideal for those with active lifestyles or busy daily routines.
The recommended daily allowance (RDA) for magnesium depends on age, gender, and medical conditions; however, commonly, 300 to 400 mg per day is suggested.
While magnesium supplements are safe, people with kidney diseases and other medical conditions should consult a healthcare provider before starting a new supplement regimen.
You can take magnesium at any time of the day. However, if you are using magnesium glycinate, bedtime is ideal as it promotes relaxation and quality sleep. And if you are taking a magnesium malate supplement or a multivitamin like ACTIVIT, which contains this form, it is best taken with a morning meal to help sustain energy levels throughout the day.
Magnesium is an important mineral that supports your overall health, from muscles and nerves to energy and heart health. Sometimes, your diet is not enough to provide optimal magnesium levels. In such cases, you can choose magnesium supplements in Pakistan to maintain healthy magnesium levels and overall well-being.
People with hectic lifestyles, poor diets, digestive issues, diabetes, or high physical activity levels need magnesium supplements in Pakistan. Also, older adults and athletes with low energy or muscle cramps may also benefit from magnesium supplements to support overall health.
Foods rich in magnesium are: almonds, pumpkin seeds, spinach, cashews, peanuts, black beans, avocado, and dark chocolate.
There are many types of magnesium. However, the most common types of magnesium are malate, glycinate, citrate, oxide, threonate, taurate, and chloride.
Magnesium supplements may interfere with the absorption of certain nutrients, such as calcium, iron, and zinc. But it pairs well with vitamin D and B vitamins. However, in multivitamins like ACTIVIT, it’s completely safe and intentional — manufacturers design these formulations carefully to balance absorption and minimize nutrient competition.
While magnesium glycinate supports quality sleep and relaxation, magnesium malate is better for energy and performance.
Magnesium glycinate is the best for promoting quality sleep and relaxation, which is why it is included in magnesium supplements in Pakistan aimed to promote calmness.
References:
https://www.healthline.com/nutrition/magnesium-deficiency-symptoms
https://my.clevelandclinic.org/health/diseases/23264-hypomagnesemia
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