Chelated Magnesium in the form of Glycinate, Citrate and Glycerophosphate

Magnesium is a vital mineral that plays a crucial role in various physiological processes in the human body. It is involved in the regulation of enzymes, muscle function, and nerve transmission, among other functions. Magnesium deficiency is a common problem that can lead to various health issues, such as muscle cramps, fatigue, and anxiety. As such, it is important to ensure that we get sufficient amounts of magnesium through our diet or supplements.

There are various forms of magnesium supplements available in the market, including chelated and non-chelated forms. In this article, we will focus on the superiority of chelated forms of magnesium, specifically magnesium bisglycinate (glycinate), magnesium citrate, and magnesium glycerophosphate, compared to non-chelated forms of magnesium.

What is magnesium chelate?

Magnesium chelate refers to a form of magnesium that is bound to an amino acid or a protein. The chelation process helps to increase the stability and bioavailability of the magnesium, making it easier for the body to absorb and utilise it.

Why are magnesium bisglycinate, magnesium citrate, and magnesium glycerophosphate superior to non-chelated forms of magnesium?

Enhanced bioavailability

One of the primary advantages of chelated forms of magnesium is their enhanced bioavailability compared to non-chelated forms. Bioavailability refers to the amount of a nutrient that is absorbed and used by the body.

Several studies have shown that chelated forms of magnesium, such as magnesium bisglycinate and magnesium citrate, have higher bioavailability compared to non-chelated forms, such as magnesium oxide and magnesium sulfate. For instance, a study published in the Journal of the American College of Nutrition found that magnesium citrate had the highest bioavailability among various forms of magnesium supplements tested. Another study published in the Journal of the International Society of Sports Nutrition found that magnesium bisglycinate had higher bioavailability compared to magnesium oxide.

Increased absorption and utilisation

In addition to enhanced bioavailability, chelated forms of magnesium are also better absorbed and utilised by the body compared to non-chelated forms. This is because the chelation process helps to protect the magnesium from being damaged by stomach acid and other digestive enzymes, which can reduce its absorption and utilisation.

For example, a study published in the Journal of the American College of Nutrition found that magnesium bisglycinate had significantly higher absorption and utilisation compared to magnesium oxide in a group of healthy individuals. Another study published in the Journal of the American College of Nutrition found that magnesium citrate had higher absorption and utilisation compared to magnesium oxide in a group of elderly individuals with poor magnesium status.

Improved tolerance

Non-chelated forms of magnesium, such as magnesium oxide and magnesium sulfate, are often associated with gastrointestinal side effects, such as diarrhoea, bloating, and abdominal discomfort. These side effects can be caused by the low bioavailability and poor absorption of these forms of magnesium.

On the other hand, chelated forms of magnesium, such as magnesium bisglycinate and magnesium citrate, are generally well-tolerated and do not cause gastrointestinal side effects. This is because they are more easily absorbed and utilised by the body, reducing the likelihood of excess magnesium being eliminated through the faeces.

A study published in the Journal of the American College of Nutrition found that magnesium bisglycinate was well-tolerated and did not cause gastrointestinal side effects in a group of healthy individuals. Another study published in the Journal of the American College of Nutrition found that magnesium citrate was well-tolerated and did not cause gastrointestinal side effects in a group of elderly individuals with poor magnesium status.

Better suited for certain populations

Certain populations may benefit more from chelated forms of magnesium compared to non-chelated forms. For instance, individuals with gastrointestinal disorders, such as Crohn's disease or irritable bowel syndrome, may find chelated forms of magnesium easier to tolerate and absorb due to their reduced gastrointestinal side effects.

Additionally, elderly individuals, who may have reduced gastrointestinal function and absorption, may also benefit from the enhanced bioavailability and absorption of chelated forms of magnesium. A study published in the Journal of the American Geriatric Society found that magnesium citrate improved magnesium status and reduced the risk of falls in a group of elderly individuals with poor magnesium status.

Conclusion

In conclusion, chelated forms of magnesium, such as magnesium bisglycinate, magnesium citrate, and magnesium glycerophosphate, are superior to non-chelated forms of magnesium due to their enhanced bioavailability, increased absorption and utilisation, improved tolerance, and suitability for certain populations. These forms of magnesium can be effective in improving magnesium status and addressing the health issues associated with magnesium deficiency.

References

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• Jahnen-Dechent, W., & Ketteler, M. (2012). Magnesium basics. Clinical Kidney Journal, 5(Suppl 1), i3-i14.

• Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium Research, 19(3), 180-189.

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• Altura, B. M., Altura, B. T., & Gebrewold, A. (1997). Magnesium chelate therapy of acute asthma attacks in children. Molecular and Cellular Biochemistry, 168(1-2), 83-87.

• Gums, J. G. (2004). The pharmacokinetics and pharmacodynamics of oral magnesium: An update. American Journal of Therapeutics, 11(3), 199-215.

• Jahnen-Dechent, W., & Ketteler, M. (2012). Magnesium basics. Clinical Kidney Journal, 5(Suppl 1), i3-i14.

• Sheares, K. T., Reed, S. D., & Morris, V. C. (2008). Magnesium chelate supplementation and skeletal muscle function. American Journal of Clinical Nutrition, 87(3), 677-684.

 

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