You may have read in one of my previous articles the importance of strong electrolytes, and their supplementary forms, like chelated magnesium (which we’re going to talk about more today) is to the magnesium mineral.
Understanding the Benefits of Chelated Magnesium
Well, magnesium is one of the most crucial and abundant electrolytes in our body, responsible for everything from proper muscle contraction and bone strength to migraines and even depression.
It is one of the most important factors for over 300 biochemical reactions in the human body.
That’s pretty important.
While there are numerous factors that will determine our health and specific health conditions, vitamins and minerals (or micronutrients) are of utmost importance to consume in adequate daily doses to ensure we stay on top of our game.
Studies have confirmed that the majority of the world’s population is magnesium deficient simply because there is little chance of reaching daily magnesium requirements even for a sedentary individual, which leads to some worrying facts about common health issues, melancholy and lethargy, to name a few.
Given the facts, today I'm going to talk to you about the best way to supplement with magnesium and make sure you remain healthy inside and out and experience a boom of energy and positivity in your life.
What is Chelated Magnesium?
We can absorb magnesium into ways - orally or through the skin. In order for the magnesium supplement to have a high absorption rate, it goes through a process of chelation, which means that the mineral is bound to a negatively charged group in two or more places. These are called anions.
There are many forms of chelated magnesium, each serving different purposes in various industries, and some, like magnesium orotate and chloride are best for human consumption because of the percentage of magnesium they carry and great absorption levels.
Let’s talk about some chelated magnesium benefits.
Chelated Magnesium vs Magnesium
You might think that you can easily reach your daily magnesium requirements through nutrition alone, but as I’ve mentioned earlier, rather than trying to tailor our eating regime around the elusive magnesium mineral, the easier and better way is to take it in the form of a supplement.
This is because magnesium is not easily transported through the body unless it is bound to a transporting substance. This is why supplement companies have put their time and effort into creating chelated magnesium supplements such as magnesium sulfate, orotate, chloride, etc.
Let’s take a look at some common types of magnesium supplements and which might be best for you.
This form of magnesium is more commonly known as Magnesia and is mainly used as a laxative and acid flux reliever. Although it has a high concentration of magnesium, it a poor absorption (bioavailability) rate.
Magnesium Amino Acid Chelate
This is a mineral chelate form of magnesium that contains an ion of magnesium oxide that is bound to some other form of amino acids. Some forms can include arginate, lactate, glycine, aspartate, or other. It is considered that aspartate or arginate forms of chelated magnesium are the best.
Created through the use of the mineral salts of orotic acid, this is the most effective form of magnesium supplements. Animals, as well as plants, use orotates to create DNA and RNA (ribonucleic acid). Orotates can penetrate cell membranes, enabling the delivery of the magnesium ion to the innermost layers of the cellular mitochondria and nucleus. Magnesium orotate contains many properties that can help protect your health while offering you the most absorbable form of magnesium on the market.
Citrate is derived from the magnesium salt of citric acid which is a form of magnesium with lower concentrations of magnesium but a 90% level of bioavailability. Magnesium citrate is commonly used to induce bowel movement and has also been studied for kidney stone prevention, although further evidence is needed to support the claim.
This form of magnesium mostly comes in a liquid state, as a gel, and has been advertised as the most potent magnesium supplement because it is most commonly absorbed through the skin. However, magnesium chloride, although very absorbable, has a low concentration of the actual mineral.
A bodybuilder’s favorite type of magnesium! It comes in chalk form and is mostly used in various sports as a drying agent in order to keep the hands from sweating.
This type of magnesium is also absorbed through the skin, although to a lesser extent of 30% with a moderate mineral concentration.
So remember, even if it doesn’t have significant health benefits, it will definitely keep the bar from rolling out of your hands during those heavy lifts that will get you ripped!
How to take Chelated Magnesium?
You should use magnesium supplements as it says on the label, or as prescribed by your doctor.
Do not use it in larger amounts or longer than recommended.
Try to use magnesium supplements regularly to get the most benefit out of the mineral.
Be sure to store magnesium supplements at room temperature away from moisture and heat.
Chelated Magnesium Side Effects
While there normally aren’t any side effects to supplementing with magnesium, some conditions ma appear due to ingesting higher doses than necessary.
Some of these can include:
- Stomach pain
- Feeling of irritation
Note that most of the potential side effects can be avoided by sticking to magnesium chelates that absorb through the skin. This is the most natural way to take magnesium and the body will naturally dispose of any excess amounts.
Best Chelated Magnesium Combination
It is important to be aware that every process in our body coexists and is dependent on other processes; everything lives in synergy with one another. Having said that, when you eat food, it comes with various vitamin and minerals, but when you take a specific vitamin or mineral supplement, it stands on its own and the ratio with other minerals should be equal.
For example, calcium is a very important part of magnesium absorption, and magnesium helps keep calcium in your bones and body, preventing heart and blood pressure illnesses. The calcium to magnesium ratio should be 1:1.
So make sure you consume enough calcium as well to get the most benefits.
Well, I hope you have found all of this helpful, you can find everything about chelated magnesium as well as complete tailored nutrition plans in my 12 Week Workout Plan to Get Ripped which will guide you through the best, healthy diets to a lean and muscular physique, and enable you to build muscle, burn fat and become stronger in a short amount of time.