Megan Barefoot specializes in gut health, inflammation reduction, and weight release. As the founder of No Shoes Nutrition, she empowers her clients through personalized nutrition plans that focus on sustainable lifestyle changes for optimal wellness.
Magnesium is a powerhouse mineral crucial for hundreds of bodily functions, from maintaining steady energy levels to supporting nervous system health. Yet, many people are unknowingly deficient, leading to fatigue, muscle cramps, poor sleep, and anxiety. If there is one question I get more often than any other, it's, “Should I be supplementing with magnesium, and which form should I take?” What I have discovered is that to benefit from magnesium truly, it’s important to understand the key role chelation plays in making this mineral bioavailable. That will determine which form is right for you, and yes, you should consider supplementing magnesium!
In this article, we’ll dive into why chelated magnesium is superior, explore the different forms, and provide research-based evidence on the best options for your overall wellness.
What is magnesium and why is it important?
You may not know this, but magnesium is one of the most abundant minerals in the body. It plays an important role in muscle function, blood sugar regulation, bone health, and even DNA production. Yet, despite its importance, magnesium deficiencies are incredibly common. One of the biggest reasons we struggle to get the magnesium we require is because of our high stress lifestyles! We go through more magnesium than we are eating. Our food is also giving us less magnesium because our soil quality has diminished, and we rely on processed foods that don’t have the magnesium that we need. We need adequate vitamin D levels to absorb magnesium, as these two nutrients work together to control calcium balance in the body. With too little magnesium and too much calcium, there can be consequences. Supplementation is one solution, but not all forms of magnesium are created equal and the ratio of calcium intake to magnesium intake should be a two to one ratio.
Why should we be supplementing chelated magnesium?
First, you are likely wondering what chelation is. Chelation is the process of binding magnesium to an organic compound, often an amino acid, to improve its absorption by the body. We need to do this because, in its pure form, magnesium isn’t easily absorbed, and unabsorbed magnesium can lead to digestive issues like diarrhea or gut issues like cramping. Chelated magnesium bypasses this problem by allowing the body to absorb it more efficiently through the gut lining, making it more readily available for the cells that need it most.
When we choose chelated forms, we ensure that the magnesium is properly utilized, maximizing its benefits for optimal health. However, if you have ever scanned the shelves of the supplement store, you will have noticed that there are several forms of chelated magnesium and deciding which magnesium to buy can be overwhelming.
Best forms of chelated magnesium and their benefits
There are several forms of chelated magnesium, each with unique benefits. Certain issues in the body call for specific chelations. Here’s a breakdown of the best types and what they can do for your health:
1. Magnesium glycinate
This is one of the most well-tolerated and bioavailable forms of magnesium. By binding magnesium with the amino acid glycine, it becomes easier for your body to absorb without creating digestive distress. Magnesium glycinate is especially known for its calming properties and is great for overall relaxation. This makes it a great option for improving sleep, easing anxiety, and supporting muscle relaxation. For those dealing with high blood pressure and anyone who needs an energy boost, this is a great option, as it will help you stay calm but will keep your energy levels high without feeling overstimulated.
2. Magnesium citrate
If you’re looking to support digestive health, magnesium citrate may be your go-to. This form binds magnesium with citric acid, promoting smooth muscle relaxation in the gut. And making it particularly effective for relieving constipation. It acts as more of a stool softener, not a laxative so there are no worries of dependency. Additionally, its high bioavailability ensures your body gets the magnesium it needs for energy production and bone health. This form helps with headaches and migraines as well as premenstrual cramping!
3. Magnesium malate
For those struggling with fatigue and muscle soreness, magnesium malate can be a game changer. Malic acid, found in many fruits, binds with magnesium to support the body’s energy production at a cellular level. Many people find relief from chronic fatigue and muscle pain, especially those managing conditions like fibromyalgia.
4. Magnesium threonate
This form is known for its unique ability to cross the blood-brain barrier, which makes it particularly beneficial for brain health. Studies show that magnesium threonate may help improve memory, cognitive function, and even support mental clarity. If you’re looking for a boost in mental performance or to protect against age-related cognitive decline, this is the form to consider.
5. Magnesium orotate
Heart health is often overlooked when it comes to magnesium, but magnesium orotate plays a significant role in supporting cardiovascular function. It’s known to promote proper heart rhythm, enhance energy production at a cellular level, and aid in tissue recovery, making it ideal for those looking to boost athletic performance or maintain a healthy heart.
Are there chelations to avoid?
There are a few forms of magnesium that are not recommended as they have limited bioavailability and specific side effects. Magnesium sulfate (often known as Epsome salt) is primarily used in external applications like in baths or in medical settings. It is not absorbed well when taken orally and has the potential of leading to diarrhea and stomach cramps. Magnesium carbonate is often found in antacids as it converts to magnesium chloride when mixed with stomach acid. However, it has low absorption rates, and similar to magnesium sulfate, this form can lead to bloating, gas, and diarrhea, making it uncomfortable for regular supplementation. Magnesium oxide has one of the lowest absorption rates and while it’s cheap, most of it will pass right through the body. It is often used as a laxative because of its strong osmotic effect but with regular use it can be very dehydrating. Finally, there is magnesium hydroxide, which again is poorly absorbed. It is commonly found in milk of magnesia and used to relieve indigestion but while it is effective for short-term digestive relief, it can disrupt the stomach lining over time, leading to gastrointestinal issues like bloating and cramping.
Bringing it all together
What we have learned here today is that magnesium is essential for overall wellness, but it’s only as effective as its absorption. Chelated magnesium forms offer a better way to ensure your body is getting this critical mineral where it’s needed most. Whether you’re looking to improve sleep, boost energy, ease digestion, or support heart and brain health, there’s a chelated form that’s right for you.
Ready to experience the benefits of chelated magnesium? Consider incorporating one
of these forms into your daily supplement routine to enhance your overall well-being. As always, consult with a healthcare professional or integrative health coach to find the right form and dosage for your unique needs. At No Shoes Nutrition, we will help guide you through finding the right magnesium for your specific needs. Reach out at my website for a free consultation today!
Read more from Megan Barefoot
Megan Barefoot, Certified Holistic Nutrition Consultant
Megan Barefoot is the founder of No Shoes Nutrition, where she combines her extensive educational background and personal experience to guide clients toward optimal health. Holding a Bachelor of Science degree and certifications as a Holistic Nutrition Consultant and Integrative Health Coach, Megan specializes in gut health, inflammation reduction, and weight release. Megan's unique approach to achieving wellness focuses on small, sustainable changes tailored to each client's lifestyle and personal needs. Her philosophy is rooted in empowering clients with the knowledge and tools necessary to take control of their health.
References:
DiSilvestro, R. A., & Dyck, M. J. (2007). Comparison of absorption and retention of a chelated magnesium supplement versus magnesium oxide in a mouse model. Magnesium Research, 20(3), 208-213. https://doi.org/10.1684/mrh.2007.0101
Walker, A. F., Marakis, G., Christie, S., & Byng, M. (2009). Magnesium supplementation alleviates premenstrual symptoms of fluid retention. Journal of the American College of Nutrition, 28(3), 321-323. https://doi.org/10.1080/07315724.2009.10719791
Tong, G. M., & Rude, R. K. (2005). Magnesium deficiency in critical illness. Journal of Intensive Care Medicine, 20(1), 3-17. https://doi.org/10.1177/0885066604271669
Barbagallo, M., Dominguez, L. J., Galioto, A., Ferlisi, A., Cani, C., Malfa, L., & Paolisso, G. (2010). Role of magnesium in insulin action, diabetes, and cardiometabolic syndrome X. Molecular Aspects of Medicine, 31(1), 169-176. https://doi.org/10.1016/j.mam.2009.12.005
Slutsky, I., Sadeghpour, S., Li, B., & Liu, G. (2010). Enhancement of synaptic plasticity through chronically reduced Ca2+ flux during uncorrelated activity. Neuron, 65(3), 331-343. https://doi.org/10.1016/j.neuron.2010.01.001
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