Do you often feel tired, tense, or unable to sleep well? You’re not alone. Many people experience low energy, muscle cramps, or poor sleep without realising that a simple mineral might be part of the solution.
Magnesium plays a key role in how your body functions. It supports your muscles and nerves and helps maintain steady energy levels. It’s involved in more than 300 essential processes, from helping you relax at night to keeping your focus sharp during the day.
Even though magnesium is essential, many people don’t get enough of it. Stress, processed foods and today’s fast-paced lifestyle can all lower your intake without you realising it. When magnesium levels drop, you may start to feel more tired than usual. You might have trouble sleeping, experience headaches, or notice muscle twitches and cramps. These small signs are easy to miss, but they are worth paying attention to. Adding the right magnesium supplement to your daily routine can help restore balance and support overall well-being.
Different Types of Magnesium
What is Magnesium Oxide?
Magnesium oxide is a compound made from magnesium and oxygen. It’s a simple, stable form of magnesium that is widely used in supplements and some over-the-counter remedies. Although magnesium oxide is absorbed more slowly than some other forms, regular use can still help raise magnesium levels over time. For many people, it offers an affordable and effective way to support their daily intake.
Comparing Magnesium Oxide to Other Common Forms
Magnesium oxide and similar forms like magnesium carbonate contain a high amount of elemental magnesium. This is the actual amount of magnesium in a supplement, not how much your body absorbs.
It’s one of the most affordable and widely used magnesium types. It contains a high percentage of elemental magnesium, which means it provides more magnesium per tablet compared to many other forms like magnesium citrate or glycinate. These faster-absorbing types are more soluble and often preferred for quick results. However, they contain less elemental magnesium, so a higher dose may be needed to achieve the same benefit.
Research shows that when taken regularly, magnesium oxide can significantly raise magnesium levels in the body. A study by Firoz and Graber found that participants who used magnesium oxide for 60 days experienced a steady and measurable increase in blood magnesium. This suggests that while absorption might appear low, the high elemental magnesium content in magnesium oxide helps compensate for this, making it an effective long-term option.
What About Magnesium Citrate and Glycinate?
Magnesium citrate and magnesium glycinate are popular alternatives often chosen for their gentle effect on the stomach and relatively fast absorption. Citrate is commonly used for digestive support, while glycinate is often preferred for its calming properties. However, both forms typically contain less elemental magnesium than magnesium oxide, which means you may need a higher dose to achieve the same level of magnesium intake.
Why Bioavailability Isn’t Everything
When choosing a magnesium supplement, high bioavailability is often seen as a key advantage. It refers to how easily magnesium is absorbed from the small intestine into the bloodstream.
However, a faster rise in blood magnesium levels isn’t always beneficial. Once levels are high, the kidneys remove the excess, limiting how much magnesium reaches the tissues.
A 2019 study comparing 15 different magnesium supplements found that a product containing only magnesium oxide had the lowest bioavailability. Yet, the same study also showed that faster-absorbing forms tend to be excreted more quickly in urine.
In contrast, magnesium oxide is absorbed more slowly. It stays in the digestive tract longer, allowing gradual uptake without causing a spike in blood levels. This means magnesium remains available to the body for longer, which may offer more sustained support for muscles, nerves and energy.
What Makes Effervescent Magnesium with B6 Special
Magnesium supplements come in many forms, including tablets, capsules and powders. Effervescent magnesium stands out for being easy to use and gentle on the stomach. When mixed with water, it forms a pleasant-tasting liquid that’s easier to digest and often better tolerated by people with sensitive stomachs or difficulty swallowing tablets.
This form also supports faster and more consistent absorption, which can be especially helpful for people managing symptoms like muscle cramps, low energy or stress-related tension.
What makes some effervescent formulas even more effective is the inclusion of vitamin B6. This water-soluble vitamin plays an important role in the nervous system, helping the body produce neurotransmitters and regulate homocysteine levels. On its own, vitamin B6 supports stress response and mood balance.
Magnesium and B6 are often combined because they work well together. While magnesium supports muscle function and energy production, vitamin B6 enhances its absorption and contributes to nervous system health. When used daily, this duo may help reduce tiredness, support restful sleep and improve general wellbeing—making it a smart addition to any wellness routine.
A Helpful Daily Duo
Magnesium and vitamin B6 are two essential nutrients that support the body in different but complementary ways. While magnesium helps with energy metabolism and muscle relaxation, vitamin B6 supports the nervous system and contributes to mental wellbeing.
Supporting Energy and Reducing Tiredness
Magnesium plays a key role in converting food into energy. When levels are low, fatigue and lack of focus may occur. Vitamin B6 also contributes to energy metabolism and helps the body use stored nutrients more efficiently.
Nervous System and Muscle Function
The nervous system relies on nutrients like magnesium and vitamin B6 to function smoothly. Magnesium contributes to normal nerve signalling and muscle relaxation, while vitamin B6 supports neurotransmitter activity. Adequate intake of both may help reduce occasional tension and support restful sleep.
Women’s Health and PMS Support
Some studies suggest that magnesium and vitamin B6 may help with emotional symptoms related to the menstrual cycle, such as irritability and mood changes. These nutrients are often included in supplements designed to support hormonal balance and women’s wellbeing.
General Wellness and Balance
From supporting the immune system to helping maintain a steady mood and energy level, magnesium and vitamin B6 are useful additions to a modern lifestyle.
Adding magnesium to your daily routine can offer real support for sleep, energy and general wellbeing, especially when paired with vitamin B6. Whether you prefer a traditional tablet or a fast-dissolving effervescent form, the right supplement can help you stay balanced through life’s daily demands. Sona offers both Effervescent Magnesium with B6 and standard tablet formulations, allowing individuals to select the most suitable option for their daily needs. As always, it is advisable to consult a healthcare professional for personalised guidance.
References:
Molecular weights: https://pubchem.ncbi.nlm.nih.gov/compound/6850729 For the other magnesium salts, use the search box in the top right corner of the page.
Ranade VV, Somberg JC. Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. Am J Ther. 2001 Sep-Oct;8(5):345-57. PMID: 11550076
Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001 Dec;14(4):257-62. PMID: 11794633
Altura BT, Wilimzig C, Trnovec T, et al. Comparative effects of a Mg-enriched diet and different orally administered magnesium oxide preparations on ionized Mg, Mg metabolism and electrolytes in serum of human volunteers. J Am Coll Nutr. 1994 Oct;13(5):447-54. PMID: 7836622
Coudray C, Rambeau M, Feillet-Coudray C, et al. Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach. Magnes Res. 2005 Dec;18(4):215-23. PMID: 16548135
Bertinato J, Plouffe LJ, Lavergne C, et al. Bioavailability of magnesium from inorganic and organic compounds is similar in rats fed a high phytic acid diet. Magnes Res. 2014 Oct-Dec;27(4):175-85. doi: 10.1684/mrh.2014.0374. PMID: 25635418
Ranade VV, Somberg JC. Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. Am J Ther. 2001 Sep-Oct;8(5):345-57. PMID: 11550076
Musso CG. Magnesium metabolism in health and disease. Int Urol Nephrol. 2009;41(2):357-62. doi: 10.1007/s11255-009-9548-7. Epub 2009 Mar 10. PMID: 19274487