What Is Chelated Magnesium?
Chelation is the process during which minerals are bound to an amino acid or peptide. In the case of chelated magnesium, the process is said to create a “shield” to protect the mineral against other dietary elements in the digestive tract for better absorption. For example, if you are taking several supplements, which may interact and cause them to be less effective, the chelated forms are said to shield this from occurring. [1]
Jump Ahead
- Is Chelated Better?
- Diet Affects Mineral Absorption Rate
- Nutrients Affecting Magnesium Absorption
- Drug Interactions That Affect Mineral Absorption
- Resources
Is Chelated Better?
Chelated minerals are often promoted as a better alternative to non-chelated minerals because they help the body absorb the mineral more efficiently. They generally cost more as well. However, according to WebMD, there is no evidence to support this claim and very little scientific information about chelated minerals. [2]
Diet Affects Mineral Absorption Rate
When you ingest a mineral, it will chelate to portions of the food that you have eaten, like organic acids found in fruits, sugars, and amino acids found in protein. The absorption rate of the mineral will depend on what you have recently eaten. Some things you ingest can assist in absorption, while others can hinder it. [3]
Nutrients Affecting Magnesium Absorption
Protein from the diet may positively affect the absorption of magnesium. One study indicated that magnesium absorption dropped when protein intake was less than 30 g. per day. The active form of Vitamin D may also help. [4]
Studies have shown that supplemental zinc interferes with the absorption of magnesium as well as large intakes of dietary fiber. [5]
Drug Interactions That Affect Mineral Absorption
Magnesium interacts with certain drugs, causing it to lose its effectiveness. The Mayo Clinic maintains an extensive list of these drugs on its website, which you can view here. (Mayo Clinic – “Magnesium Supplement“) If your doctor has prescribed magnesium supplementation, it is important to inform him/her if you are taking any of these additional medications. [6]
Resources
- [1] Encyclopedia.com – “Chelated Minerals.“
- [2] WebMD – “Chelated Minerals.”
- [3] Mirkin, Gabe. “Chelated Mineral Supplements Not Better.”
- [4] [5] Linus Pauling Institute – “Magnesium.”
- [6] Mayo Clinic – “Magnesium Supplement“
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