Magnesium chelate is one of several forms of nutritional supplements to help you get the proper amount of magnesium. Over half of the magnesium in your body is stored in your skeletal system. While you may associate calcium with strong bones, magnesium also builds bones. If your diet is low in green vegetables and whole grains, you may want to consider a supplement to ensure you are receiving adequate amounts of this vital mineral.
What Is Magnesium Chelate?
Magnesium chelate is simply magnesium chemically bonded with amino acids to enhance absorption of this essential nutrient. Amino acids are the building blocks of protein. The combination of the two enhances the body's ability to absorb magnesium in the small intestine. This factor can help you maintain adequate magnesium stores in your body and better realize the health benefits of magnesium supplementation.
Benefits
Magnesium serves several functions in the human body. This mineral plays a role in over 300 chemical reactions. It ensures proper functioning of the circulatory system and immune system. It can also help maintain healthy blood sugar levels through its role in carbohydrate metabolism and influence on insulin use by the body.
Effects
Taking magnesium chelate may help you prevent diabetes. Scientists linked low magnesium levels with diabetes, explains a 1996 study in "Archives of Internal Medicine." If you have a deficiency, you may experience fatigue, nausea and weakness. It can also lead to seizures and impaired cardiovascular function. Low magnesium levels are often associated with low blood calcium. Calcium is essential for strong bones and cardiovascular function.
Considerations
While deficiencies are rare in the United States, certain conditions and medications may lower magnesium levels, necessitating the need for supplementation with magnesium chelate. You may experience mineral loss if you are taking diuretics or water pills to control high blood pressure. Individuals experiencing malabsorption of nutrients due to celiac disease or Crohn's disease may also experience deficiencies.
Guidelines
The Linus Pauling Institute recommends that adult women age 19 to 30 get 310mg of magnesium daily. After age 30, the dosage recommendation increases to 320mg. For men ages 19 to 30 and ages over 30, the recommended dosages are 400mg and 420mg, respectively. While overdosing is rare, you may experience gastrointestinal distress if you take too much magnesium. For optimal benefits, follow the dosage recommendations.
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