Magnesium is an important mineral for the body, often found to be deficient in a large proportion of the population. This mineral is essential for over 500 chemical processes in the body including the nervous system, protein synthesis, maintenance of bones and cell division.
Chelated minerals are minerals that have been bound to an amino acid which makes them stable and less likely to cause gastrointestinal upset. Examples are Magnesium taurate which is magnesium bound to taurine.
Different chelates of minerals exert their effects in different ways, although there tend to be crossovers in their benefits, they often have benefits that may stand out above the rest.
Common symptoms of magnesium deficiency:
Muscle spasms and cramps
Headaches and migraines
Depression and anxiety
Insomnia/ waking during the night
Fatigued and weakness
Magnesium taurate is a chelate of magnesium with the amino acid taurine. Individually, magnesium and taurine may improve insulin sensitivity. Magnesium taurate is absorbed rapidly in comparison to other types and is able to pass through the brain easily with the highest tissue concentration level and can be associated with decrease in anxiety indicators.
Magnesium threonate is magnesium bound to threonic acid which is a metabolite of vitamin C. It can be somewhat similar to magnesium taurate in that it crosses the blood brain barrier and so may help with cognition.
Magnesium glycinate is a highly bioavailable form of magnesium being bound to glycine. Being well absorbed it is useful for PMS symptoms, anxiety, sleep, fatigue and much more.
Magnesium malate is magnesium bound to malic acid. This type of magnesium is generally good for those with reduction energy production and so may help combat fatigue. Best not taken at night as it can be too stimulating.
Magnesium carbonate has a high bioavailability, is a good laxative and is used for heartburn, stomach upset. It is also used as chalk for rock climbers and other athletes which require hand grip.
Magnesium oxide has a high compound weight but has very low bioavailability. It’s generally a cheap form of magnesium to use. It has been used for laxative effects and for acid reflux relief.
Magnesium chloride is used topically. Trans-dermal application of magnesium is very useful as it tends to be most bioavailable in this form as it bypasses regular digestion and goes straight to the blood stream.
Magnesium citrate is magnesium bound to citric acid. It works by increasing water into the bowels and therefore aiding a bowel movement, which is useful for constipation. It has also been studied for kidney stone prevention.