Magnesium,

Magnesium drives over 300 enzymatic reactions. It regulates nerve signaling, muscle contraction, ATP synthesis, memory consolidation. Yet about 70% of French adults fall short of recommended intakes (SU.VI.MAX study). And not all magnesium supplements are created equal, far from it.

Why we're running short

Farmland has lost much of its magnesium over the last 50 years. Refining grains strips up to 80% of it. Coffee, chronic stress, alcohol and certain diuretics increase urinary losses. The result is a silent shortfall that shows up as fatigue, night cramps, irritability, poor sleep, palpitations.

Supplementing is rarely pointless. But the word "magnesium" on a label tells you almost nothing: what matters is the chemical form it's bound to, its absorption rate, its target (muscle, brain, gut) and the excipients alongside it.

Different forms, different targets

Magnesium oxide is everywhere, it's cheap but barely absorbed (4%). Citrate is decent but mildly laxative. Bisglycinate is gentle, well tolerated, ideal for stress and sleep. L-threonate is the only form that actually crosses the blood-brain barrier, that's what's used for memory and cognition. Orotate targets the heart muscle. Malate supports the Krebs cycle and fatigue.

The quiz below tests your eye for these distinctions. To go deeper on choosing a form for your situation, the dedicated exploration is right after.

Test your label-reading eye

A few questions, one minute. Pick the right form for each clinical situation.

This exploration is educational. It does not replace medical advice. In case of kidney disease, ongoing treatment or pregnancy, consult a healthcare professional. Terms and conditions →