Magnesium(Mg) is usually required for more than 300 metabolic processes. It is needed for the production of energy, the synthesis of DNA, the maintenance of healthy bones, and the proper functioning of your nerves, muscles, and heart. So, put these supplements at the top of your list when you need to increase your Mg consumption. And one of the advantages of these supplements is that they are better absorbed than other forms of Mg.
Mg is best absorbed through food; however, if your body lacks(deficient) this mineral (Mg), supplements can help. Hence, these are just a few reasons to buy magnesium chelate, and you can read on to understand how these supplements are beneficial for the human body.
The Benefits of Magnesium Chelate Supplement
Mg is poorly absorbed into the bloodstream when taken as a supplement. And when a mineral is linked to an easily-absorbed substance, you’ll obtain more of it. So, this substance known as a chelate is typically an acid. Mg citrate is one chelated form used in supplements, and however, when the supplement is named magnesium chelate, it refers to Mg combined with amino acids. According to a report, this sort of Mg and amino acid chelate are better absorbed than any other form of Mg.
Preventing or Treating Mg Deficiency
Mg supplements are used to prevent or treat Mg deficiency. While it’s ideal to receive Mg from foods like green leafy vegetables, beans, nuts, seeds, and whole grains, supplements can help make up for the lack of Mg in your diet. So, the recommended amount for women is 310 milligrammes per day up to the age of 30, while males should consume 400 milligrammes. Following that (after 30 years of age), women require an additional 10 milligrammes each day, while males require an additional 20 mg.
Reduces the Risk of Chronic Diseases
Low Mg levels always increase the risk of cardiovascular disease, high blood pressure, osteoporosis, and Type 2 diabetes. And scientists/doctors say there’s a link between the quantity of Mg you take and your overall risk of cardiovascular disease. Meanwhile, Getting enough Mg in your diet can also help reduce inflammation, which can help with health concerns like diabetes and heart disease.
Some Food Items That Help in Balancing the Mg Deficiency in Your Body
Food Sources:
- A quarter cup of pumpkin seeds contains 46 per cent of the RDI (16 grams).
- Boiling spinach provides 39% of the RDI in a single cup (180 grams).
- Boiling Swiss chard provides 38% of the RDI in a single cup (175 grams).
- In 3.5 ounces of dark chocolate (70–85 per cent cocoa), 33 per cent of the RDI is present(100 grams).
- In a cup of black beans, you’ll get 30% of your RDI (172 grams).
- Quinoa, cooked: a cup contains 33% of the RDI (185 grams).
- In 3.5 ounces of halibut, there is 27 per cent of the RDI (100 grams).
- A quarter cup of almonds provides 25% of the RDI (24 grams).
- A quarter cup of cashews contains 25% of the RDI (30 grams).
- Mackerel has 19% of the RDI in just 3.5 ounces (100 grams).
- One medium avocado has 15% of the recommended daily intake (RDI) (200 grams).
- In 3.5 ounces of salmon, you’ll get 9 per cent of your RDI (100 grams).
Sometimes it’s difficult to have all this food, and even if you buy it, you’ll have to prepare most of it. So, the easiest and the best way to get this nutrient is to buy magnesium chelate supplements. And, always remember to consult your doctor and trainer before consuming the supplement.
