Of the total magnesium, 50 to 60 per cent is found in the bones and 27 per cent in the muscles. It is essential for human health and metabolic reactions such as muscle contraction, nerve signal transmission, blood pressure regulation and energy production. Low levels of magnesium can cause heart diseases, type-2 diabetes, mood disorders and migraines. Although you will find magnesium in many foods like green leafy vegetables, legumes and nuts, many don’t get enough of it with diet alone. Hence, they opt for chelated magnesium supplements to boost their intake. Magnesium chelate can help you to increase the intake of this mineral. It influences the absorption of the mineral into the bloodstream. Chelated magnesium comes in various forms, including magnesium citrate, magnesium malate, magnesium glycinate, etc. Read on to know all about the types of magnesium and their benefits.
Citrate is one of the popular forms of magnesium. It is also one of the most bioavailable magnesium supplements. It means that it can be easily absorbed in your digestive tract. You can consume if you want to replenish the levels of magnesium in your body. When you finish this supplement in higher doses, it can treat constipation due to the laxative effect of the magnesium citrate. It is available online or in other physical retail stores across the globe.
Magnesium lactate is a salt that binds magnesium and lactic acid. Your muscle and blood cells produce this acid. Additionally, it is manufactured as a preserving and flavouring agent. This form is utilised as a food additive to fortify foods and beverages and regulate acidity. It can be easily absorbed in your digestive tract.
Furthermore, it is gentler on your digestive system than other types, and you can regularly take large doses of magnesium. In case you cannot tolerate other forms of magnesium, then magnesium lactate is an excellent option. Some studies have shown that it can treat anxiety and stress.
Magnesium malate contains malic acid that naturally occurs in foods like wine and fruits. The malic acid is utilised as a food additive to add acidity and enhance flavour. According to research, magnesium malate can be easily absorbed in the digestive tract. It is one of the best options for replenishing the levels of magnesium in the body. Additionally, people have reported that it is gentler on the system and can benefit people according to their specific needs. Healthcare providers occasionally recommend this supplement as a treatment for chronic fatigue syndrome and fibromyalgia.
Magnesium glycinate is formed from the amino acid glycine and elemental magnesium. This amino acid is utilised in your body for protein construction. It is also available in protein-rich foods such as fish, meat, dairy and legumes. It not only improves your sleep but also treats different inflammatory conditions like diabetes and heart disease. It has calming properties and can be absorbed easily. It can help reduce conditions like stress, depression, anxiety and insomnia.
It contains a natural substance called orotic acid, which constructs genetic materials, including DNA. As per early research, it supports heart health because of the unique role played by orotic acid. This acid improves energy production in your heart and blood vessel tissue. It is popular among many athletes and fitness enthusiasts and aids people with heart disease. One study showed that 79 people with severe congestive heart failure managed their symptoms effectively with the help of magnesium orotate.
This form of magnesium chelate contains the amino acid taurine. As per studies, taurine and magnesium, when consumed in adequate amounts, regulate blood sugar. It also supports healthy blood pressure levels.