Why is Magnesium Chelate Better?

Magnesium is an essential dietary element that is used in over 300 biochemical processes in the human body. Magnesium deficiency can lead to disorientation, confusion and loss of appetite, muscle twitches and contractions, irregular heartbeat, and even seizures. Unfortunately, like most minerals, it is not easily absorbed by the body. This is particularly true of the mineral salt forms, which are typically used to supplement “enriched” foods and often sold as stand-alone dietary supplements. Ionic minerals can interfere with the absorption of other minerals including phosphorus and iron whereas chelated minerals do not.

Chelated magnesium is a dietary supplement used to prevent or correct a magnesium deficiency in the diet, and is also used as a laxative. Chelated magnesium, also known as magnesium chelate or magnesium amino acid chelate, is a more bio-available form of the mineral than the common mineral salt forms. In other words, it is designed to be more easily absorbed, and better used by the body.

Bio-availability refers to the amount of a substance – whether consumed as food, medicine, or as a separate supplement – that is absorbed in by the body and thus available for biological activity in the cells and tissues.  Chelated magnesium increases bio-availability by chemically bonding it with amino acids (the naturally occurring building blocks of proteins). The process mimics the chelating process found in nature, and enables the body to recognize the mineral supplement as “food” rather than an indigestible mineral “rock.” The result is dramatically increased absorption.

Magnesium chelates are available in a variety of variations and combinations, such as alpha-ketogluconate, aspartate, glycinate, lysinate, orotate, taurate and others.  Magnesium glycinate seems to be the best-absorbed form, permitting optimal dosing without bowel discomfort. It generally avoids the gastro-intestinal distress and loose stools that other other forms of magnesium can cause. Taking lower doses results of this magnesium glycinate is therefore superior than taking higher doses in other forms.

Chelated magnesium is therefore preferred over the more common (and less expensive) simple magnesium salt forms. The mineral salts typically show poor absorption rates, are not very well tolerated by many people (causing a variety of digestive symptoms), and are therefore generally less useful as a dietary supplement.