Even today, an immense number of people are prone to Magnesium deficiency. This can be because of faulty assimilation due to a malfunctioning digestive system or an increase in magnesium excretion from the body caused by some medicine. Magnesium deficiency can even result from limited consumption or a change in the quality of the soil.
Cereal grains are the primary sources of magnesium. But with the passage of time, its magnesium content has been decreasing. Magnesium deficiency can generate mild symptoms like muscle cramps, and anxiety, or extreme symptoms like irregular heartbeats. Magnesium plays a significant role in the production of energy within the body as it affects more than 600 internal operations. Therefore, healthy levels of magnesium are necessary for living a healthy life.
Need to know the required levels for your body? The following are the details:
Age Group Recommended Magnesium Dosage
Men 19-30 years 400 mg
>31 years 420 mg
Women 19-30 years 310 mg
>31 years 320 mg
Children 1-3 years 80 mg
4-8 years 130 mg
9-13 years 240 mg
Teens 14-18 years (Males) 410 mg
14-18 years (Females) 360 mg
Importance of Magnesium Supplementation
You can take some of the food sources of magnesium such as green leafy vegetables, beans, lentils, seeds, and nuts daily. If you are not able to get enough magnesium through foods, you can go for magnesium supplementation.
Magnesium is crucial to overall health, especially to the health of muscles, bone mass, and the nervous system. Magnesium glycinate is readily absorbed by the body and therefore an excellent way of acquiring this precious mineral.
Types of Magnesium Supplements
Magnesium glycinate is usually more preferable to magnesium oxide, magnesium citrate and others because of its higher absorption rate. Also, it is more stomach-friendly and less likely to cause gastric upset such as diarrhea.
Why Choose Magnesium glycinate?
- Better Absorption: Magnesium glycinate is well absorbed because it is in a chelated state.
- Fewer Side Effects: It is less likely to lead to stomach upset or diarrhea, as compared to magnesium citrate.
- Stress Relief & Sleep Support: The glycine part assists in relaxation and enhances sleep quality.
- Multi-Use Benefits: Magnesium glycinate is good for stress relief, alleviating muscle cramps, and overall well-being.
Chelated Vs Non-Chelated Magnesium Glycinate Supplements – Which is Better?
Chelated magnesium is magnesium that has been chemically bound to a second molecule, such as an amino acid or organic compound. The chelation process increases the stability of the compound. Some common forms of chelated magnesium are magnesium glycinate, magnesium malate, and magnesium citrate.
Pros and Cons of Chelated Magnesium
Pros:
- The process of chelation provides for enhanced absorption in the digestive tract.
- Chelated magnesium is easier on the stomach, lessening digestive upset.
- Greater levels of magnesium find their way into the bloodstream, yielding maximum benefit.
- The process of chelation stabilizes magnesium.
Cons:
- Chelated magnesium is often more costly based on the complicated processing it requires.
- Chelated magnesium might not be suitable for all types, such as powders or gummies, because of taste or formulation issues.
Pros and Cons of Non-Chelated Magnesium
Pros:
- Non-chelated magnesium types are usually less expensive.
- There are a number of non-chelated types of magnesium, such as citrate, oxide, and sulfate, that each have their own advantages.
Cons:
- Some of the non-chelated ones are not as readily absorbed as chelated ones.
- Some non-chelated magnesium forms produce mild gastric distress.
Scientific Comparisons
Research has identified the higher absorption rate of chelated magnesium. For example, magnesium glycinate is more effectively absorbed than magnesium oxide. In one study, magnesium malate was found to be more bioavailable than magnesium sulfate. Such studies indicate that chelated magnesium can have benefits in absorption and tolerance.
Which to Use?
The choice between chelated and non-chelated magnesium will vary based on personal preference and health objectives. While non-chelated forms may be cheaper, you can get more health benefits without upsetting your stomach if you choose high-quality supplements. For optimal benefits from magnesium, Pure Encapsulations of Magnesium Glycinate chelated is usually the choice of preference.
