Magnesium 7

All types of magnesium supplements contain magnesium itself, which is referred to as "elemental" magnesium, plus another molecule that acts as a carrier for the mineral. The term "chelation" refers to the manner in which the elemental magnesium is chemically bound to the carrier. Chelated magnesium contains elemental magnesium as well as two or more other molecules that function as "carriers" for it. In this case, a blend of amino acids. Nonchelated magnesium, on the other hand, contains magnesium bound to a carrier by a single point of attachment.

Many health experts agree that the benefits of chelated magnesium supplements include increased stability and superior bioavailability.² This allows for more of the mineral to be effectively utilized by the body for the wide range of health benefits that correcting magnesium insufficiency confers.

A number of studies over the past two decades have examined the benefits of magnesium for reducing both the frequency and intensity of migraines. A 2016 meta-analysis of randomized controlled trials concluded that "intravenous magnesium has beneficial effects in relieving acute migraine attacks and that oral magnesium supplements alleviate the frequency and intensity of migraine. Thus, we suggest that intravenous and oral magnesium should be considered as adjunctive therapies for managing acute migraine attacks and the prophylaxis of migraines, respectively."⁸

Scientific research has also highlighted the benefits of therapeutic magnesium supplementation for neurological and psychiatric conditions, like depression.⁹ Because of its bioavailability, magnesium aspartate is one of the types of magnesium frequently used in this research.

One report presented at the "Hamburg Symposium" in Germany on magnesium orotate found it can have a "beneficial effect on the myocardium under conditions of stress ranging from myocardial infarction to severe physical exercise."¹³ Other symposium presenters noted that magnesium orotate may improve exercise tolerance. This was true not only for trained athletes but also for people with a diagnosis of coronary artery disease.

Another study published in the journal Cardiovascular Drugs Therapy¹⁴ reported that steady supplementation with magnesium orotate helped improve function in ventricular function as well as exercise tolerance, specifically in patients with coronary heart disease.

Emerging science is examining the potential benefit of magnesium orotate as "an important nutrient and adjuvant in the modulation of the microbiome–gut–brain axis" and predicts magnesium orotate may play a future role in "functional gastrointestinal disorders with psychiatric comorbidities in both adults and children."¹⁵

Consuming enough magnesium is necessary for the absorption and transport of other minerals, including calcium and potassium. It's essential for maintaining healthy nerve impulses, a healthy heart rhythm, and muscle contraction. A 2016 study²¹ found that supplementing with 350 mg of magnesium citrate daily for 24 weeks reduced arterial stiffness in overweight and obese adults – a potential benefit for cardiovascular health.

Magnesium citrate also plays an important role in intestinal health and is among the best magnesium supplements for constipation, defined as having fewer than three bowel movements per week. Not only can constipation be extremely uncomfortable, but it can also lead to toxic build up which taxes the liver. According to many sources, magnesium citrate can help provide relief from chronic constipation.²²

Manganese citrate is a form of manganese that's easily absorbed in the body. As an antioxidant it helps to protect cells from the free radical damage that causes aging and many diseases. It also supports blood sugar regulation though its role in the synthesis and secretion of insulin. Manganese plays an important role in energy production and metabolism and activates various enzymes for the proper digestion and utilization of food.

Manganese citrate can be especially beneficial for supporting strong bones. A study of women with weak bones²⁶ who took manganese in addition to other nutrients (including magnesium) for one-year experienced significant improvements in bone mass.