The Benefits of Magnesium Chelates

Magnesium is essential for life. Yet, many people are deficient in magnesium. The best way to improve magnesium status is supplementing with chelated magnesium. There are a variety of different magnesium chelates, making it difficult to know which is appropriate for your needs. This article covers the unique benefits of magnesium chelates.

Why You Need Magnesium

Magnesium is a powerhouse mineral. It plays a major role in the metabolism of glucose and nervous system function. Magnesium acts as an electrolyte and is intimately related to the function of vitamin D and calcium in the body, regulating bone and muscle function.

Along with affecting over 300 enzymatic reactions in the human body, magnesium may be useful for overcoming cardiovascular disease, hypertension, migraines, insomnia, anxiety, depression, ADHD, asthma, migraine headaches, kidney stones, and several other issues.

Magnesium deficiencies are common due to low dietary intake of fruits and vegetables. Magnesium depletion in soil also contributes to deficiency. More than 57 percent of the population doesn’t meet the U.S. RDA for magnesium in the diet (1).

Here are 5 forms of magnesium chelates and their benefits.

1. Magnesium Glycinate

Magnesium glycinate is a combination of elemental magnesium bound with the amino acid glycine, making it one of the best absorbed forms of magnesium. Glycine supports liver detoxification and reduces the effect of phytates in plant foods that inhibit absorption.

Magnesium glycinate has a calming effect in the body and it is useful for overcoming stress-related disorders, including insomnia, depression, anxiety, hyperactivity, muscle soreness, and headaches (2, 3, 4). It can also meet the body’s general magnesium needs and may support cardiovascular, endocrine, musculoskeletal, and metabolic health.

2. Magnesium Orotate

Magnesium orotate is a form of magnesium bound with orotic acid, which is an intermediate of the DNA nucleotide pyrimidine. Orotic acid chelated with magnesium doesn’t dissociate in the gut because orotic acid has low solubility in water, which improves absorption and lowers the quantity needed to be effective.

This magnesium chelate can benefit cardiovascular health due to its positive effects on cholesterol levels. It also reduces inflammation in the lining of the blood vessels. It has been shown to kickstart the manufacture of myocardial protein to replace damaged tissue after heart attacks. Magnesium orotate also stimulates ATP production so the heart has a ready energy supply (5). It may be beneficial for brain health by improving blood flow through the brain (6).

3. Magnesium Fumarate

Magnesium fumarate is magnesium bound to fumaric acid, which is formed in the skin due to sun exposure. Fumaric acid supports absorption of nutrients in the GI tract and is necessary for the prevention of psoriasis (7).

Magnesium chelated with fumaric acid can benefit oxygen transport and ATP energy production, making it useful for people with poor blood glucose regulation and diabetes. Athletes who require high energy production for performance can also benefit from magnesium fumarate. It has antioxidant and anti-tumor effects that may support the immune system and protect against liver cancer.

4. Magnesium Taurate

Magnesium taurate chelates magnesium with the amino acid taurine, which has calming effects on the body and promotes blood glucose regulation and healthy blood pressure. This form of magnesium may reduce the risk of stomach discomfort or diarrhea associated with other forms of magnesium such as magnesium oxide.

Magnesium taurine chelates can benefit people who need cardiovascular support. It is also good if you are struggling with stress-related issues, including poor sleep, anxiety, and headaches. Magnesium taurate is suggested as a treatment for pre-eclampsia in pregnant women due to the dual relaxant effect of magnesium and taurine on blood pressure. It may protect the fetus from hypoxia (lack of oxygen delivery during elevated maternal blood pressure), reducing the risk of complications such as cerebral palsy (8).

5. Magnesium Threonate

Magnesium threonate is a chelate of elemental magnesium with threonic acid, a substance derived from vitamin C. It is very easily absorbed and is capable of crossing the blood brain barrier to raise magnesium in brain cells (9). Magnesium threonate chelates have many potential brain benefits, including overcoming depression, anxiety, headaches, and cognition. It may also help with sleep, memory recall and general relaxation.

How To Take Magnesium

Magnesium is present in a variety of foods including legumes, leafy green vegetables, nuts, and grains. Unfortunately, even with diets designed around these foods, a majority of the U.S. population does not get enough magnesium.

A magnesium deficiency has widespread harmful effects on health, significantly increasing blood pressure, reducing glucose tolerance, and increasing neural excitation that is associated with depression and ADHD. Certain lifestyle factors increase risk of magnesium deficiency, including caffeine and alcohol use, high-intensity exercise, and laxative use.

The U.S. RDA for elemental magnesium is 420 mg a day for men and 320 mg a day for women. Studies show benefits appear in magnesium dosages as low as 250 mg elemental magnesium in magnesium-deficient individuals but may need to be increased to between 10 to 12 mg/kg of body weight for therapeutic interventions (3).

Continuous supplementation with magnesium is important because levels can be depleted fairly quickly. In a study of overweight subjects with low magnesium levels, supplementing with 500 mg of magnesium chelate supplements daily improved status. However, 4 weeks after discontinuing the supplement, subjects were again magnesium deficient, indicating that full elimination occurs within one month (10).

Magnesium Options From Poliquin

We offer several magnesium chelates in our online store:

Magnesium Glycinate is great to meet the body’s general magnesium needs and ease stress.

Ubermag Px is a blended magnesium that supplies four magnesium chelates (orotate, glycinate, fumarate, and taurate) for cardiovascular benefits and stress relief.

Magnesium Essentials provides five magnesium chelates along with the active form of vitamin B6 for general use, cardiometabolic support, and stress relief.

Zen Mag Px Powder provides magnesium threonate for neurological health and sleep.