What Are The Benefits Of Taking Chelated Magnesium – Discover how magnesium in its salted form is absorbed and utilized by the body, and discover its health benefits.

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What Are The Benefits Of Taking Chelated Magnesium

Magnesium is a mineral that is important for many physiological functions and essential for maintaining good health. Although magnesium is found in a variety of foods, there may be times when a supplement is warranted. With countless supplements on the market, it can be difficult to know which one is best for your needs.

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Chelated magnesium is a magnesium supplement that has been attached to a carrier, making it more easily absorbed by the body, so you can reap the benefits of this important mineral.

In this article, we will learn about magnesium, its absorption in the body, and its importance for health. Then we’ll talk about magnesium supplements, different types of supplements, and what you need to know before adding a magnesium supplement to your routine.

Magnesium is an abundant mineral in the body. It is involved in many physiological processes and plays a key role in energy production, protein synthesis, muscle and nerve function, blood sugar control, and blood pressure regulation.

The body stores about 25 grams of magnesium, with about 50% to 60% stored in bones and the rest in soft tissues. Less than 1% of total magnesium circulates in body fluids at any one time. A normal magnesium blood level is 0.75 to 0.96 millimoles (mmol) per liter (L). Magnesium concentrations below 0.75 mmol/L constitute hypomagnesemia (low magnesium).

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It’s difficult to truly assess your magnesium status because most of the magnesium in your body is inside your cells or bones. A serum magnesium test is used to estimate magnesium levels in the blood, but does not tell us much about how much magnesium is stored in the body. (source)

Chelated magnesium is a type of magnesium found in supplements. The term chelated refers to the binding of molecules. In the case of crosslinked magnesium, the magnesium is attached to another molecule (or two). Chelation increases bioavailability, or the amount of a substance that can be absorbed by the body.

The different molecules used to chelate contribute to the diversity of chelated magnesium supplements and affect the bioavailability of each. For example, magnesium oxide supplements may provide large amounts of magnesium, but relatively little of this magnesium can be used by the body. Magnesium citrate supplements may contain small amounts of magnesium, but most of it is absorbed by the body. (source)

Your body absorbs about 30% to 40% of the magnesium you consume. Magnesium is absorbed primarily in the small intestine, with a small amount in the large intestine. Intestinal absorption affects magnesium levels in your body. If your magnesium is low because you’re not getting enough of the mineral, most of what you take in will be absorbed. In addition, many factors – endogenous (within the body) and exogenous (external to the body) – affect the absorption of magnesium. (Source, Source)

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Endogenous factors include magnesium status and age. The kidneys are actively involved in regulating magnesium levels, sequestering the mineral when levels in the body are low, and excreting more in the urine when levels are high. In addition, magnesium absorption becomes less efficient with age. (source)

Certain foods and nutrients can positively or negatively affect magnesium absorption. Certain foods—such as lactose, protein, medium-chain triglycerides (coconut-based products), or insoluble carbohydrates (such as resistant starch, short-chain fructo-oligosaccharides, and lactulose)—may improve absorption. On the other hand, compounds in certain foods—oxalic acid (found in spinach and collard greens) and phytic acid (found in corn and whole-grain bread)—can reduce magnesium absorption. (source)

In addition to its role in over 300 enzymatic reactions in the body, magnesium can provide many health benefits. In particular, adequate magnesium status can improve sleep while reducing inflammation, migraines, and symptoms of anxiety and depression.

Research into the relationship between magnesium and autoimmune diseases is ongoing. But maintaining magnesium levels can be important for managing symptoms and reducing the risk of autoimmune disease.

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The exact relationship between magnesium and Hashimoto’s thyroiditis is not known. But research suggests that low magnesium levels may be associated with an increased risk of Hashimoto’s disease. Magnesium deficiency can worsen Hashimoto’s symptoms. (Source, Source)

Inflammatory bowel disease (IBD)—a term that includes ulcerative colitis and Crohn’s disease—causes inflammation of the intestines, which can affect the absorption of nutrients, including magnesium. Additionally, diarrhea can accompany IBD, causing nutrient loss and exacerbating low magnesium. (source)

Intestinal inflammation in IBD may limit the usefulness of serum magnesium levels, and research suggests that hair may be tested to more accurately describe magnesium status. A 2022 study found lower hair magnesium concentrations in people with IBD than healthy controls. Study participants with Crohn’s disease even had lower magnesium levels than participants with ulcerative colitis. The study also revealed an association between hair magnesium concentration and IBD activity. (source)

There are many forms of magnesium. Although similar, each form has slight differences in how it affects the body. Common magnesium supplements include magnesium oxide, magnesium glycinate, and magnesium citrate.

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Magnesium oxide has many uses – for example, it is used as a laxative or to relieve heartburn or indigestion. It is commonly sold as a dietary supplement to increase magnesium levels in the body, but this form of the mineral has limited bioavailability. (source)

Magnesium glycinate is formed by combining magnesium with the amino acid glycine. This version of chelated magnesium is often recommended as a sleep aid. Taking glycine before bed is associated with increased ease and speed of falling asleep, and increased sleep quality, as mentioned earlier, magnesium inhibits certain neurotransmitters to induce sleep. Therefore, a combined supplement of magnesium and glycine may promote sleep, but whether the combined supplement of magnesium glycinate provides this benefit has not yet been clearly determined. (source)

However, magnesium glycinate is one of the most common forms of magnesium. In addition, magnesium glycinate may be better tolerated than other forms, reducing diarrhea and gastrointestinal side effects sometimes associated with magnesium supplementation.

Magnesium citrate is one of the most commonly used forms of magnesium because the body absorbs it more easily than others.

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Magnesium citrate supplements are available as tablets or powder. Tablets can help increase magnesium levels in the body, and powders are sometimes used to treat inflammation. Magnesium citrate, a laxative, causes the bowel to retain water, resulting in a softer stool that is easier to pass. (source)

There is no perfect form of mesh magnesium. Which form you choose will depend on the application. Some forms of magnesium may have better bioavailability than others, but research is inconclusive as to which form is best for optimal absorption.

One small study in men observed better bioavailability with magnesium citrate than with magnesium oxide supplements. This study assessed magnesium status by measuring urine and serum concentrations. Both measurements showed higher concentrations with magnesium citrate supplements than with magnesium oxide. (source)

In general, organic salts (such as magnesium citrate and magnesium glycinate) appear to have greater bioavailability than their inorganic counterparts (magnesium oxide and magnesium chloride) because organic salts break down more efficiently in the body. But other factors—such as supplement formulation—can affect how dissolved magnesium supplements are absorbed by the body. (Source, Source)

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Despite its important role in the body, many people do not get enough magnesium from their diet. According to the Centers for Disease Control and Prevention’s National Health and Nutrition Examination Survey (NHANES), 48% of Americans do not meet their magnesium requirements through food and beverages. The recommended dietary allowance for men 31 and older is 420 mg per day; The RDA for women 31 and older is 320 mg per day. In some cases, favoring magnesium-rich foods—nuts, pumpkin seeds, fortified breakfast cereals, potatoes, spinach—among others may not be adequate to boost magnesium levels. In these cases, a dissolved magnesium supplement may be helpful. (source)

Common side effects are usually related to the effects of magnesium supplements on the gastrointestinal tract. Magnesium supplements are often used to reduce bowel movements and bowel movements. But too much magnesium can have adverse effects on the gut and cause symptoms such as diarrhea, nausea, and abdominal cramps.

In addition, very large doses (over 5,000 mg per day) of magnesium supplements—found in products such as laxatives and antacids—can contribute to magnesium toxicity. Symptoms of magnesium toxicity include nausea, vomiting, flushing, hypotension (low blood pressure), intestinal blockages, depression, and fatigue. If left untreated, magnesium toxicity can progress to muscle weakness, shortness of breath, irregular heartbeat, and cardiac arrest. (source)

Magnesium sulfate may interact with certain medications. In particular, dissolved magnesium can affect the absorption of bisphosphonates (used in

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