How do I Choose the Best Chelated Calcium Magnesium?

N. Kalu

When choosing the best chelated calcium magnesium dietary supplements, it is important to look for those that are made from calcium lactate, calcium gluconate, calcium citrate, calcium citrate malate, magnesium aspartate, magnesium citrate, and magnesium glycinate. Your body can break down these compounds into their component parts, two of which are chelated calcium and chelated magnesium. Chelated calcium magnesium is best absorbed in conjunction with a source of vitamin C, such as orange juice. The dosage requirements will vary, based on why you are taking the supplements.

Magnesium benefits include muscle relaxation, bone strengthening, and proper blood circulation.
Magnesium benefits include muscle relaxation, bone strengthening, and proper blood circulation.

To chelate calcium, the mineral is bound to an organic acid, such as citrate or gluconate, or to an amino acid such as aspartate. Studies show that chelated calcium magnesium is better absorbed by the body than calcium magnesium tablets made of calcium carbonate, a non-chelated material. The brand of the mineral supplement does not matter, as long as the key components necessary to make chelated calcium and chelated magnesium are present.

Chelated calcium magnesium is best absorbed in conjunction with a source of vitamin C.
Chelated calcium magnesium is best absorbed in conjunction with a source of vitamin C.

There are many benefits to regularly taking this important dietary supplement. Magnesium benefits include muscle relaxation, bone strengthening, and proper blood circulation. A deficiency in magnesium is usually signaled by random muscle weakness or spasms, brittle bones, heart arrhythmia, and elevated blood pressure. Calcium is also incredibly beneficial, promoting strong bones and proper nerve functioning. Without sufficient levels of calcium, your body would experience bone fracture, muscle pain and spasms, and tingling in the extremities.

Prolonged fatigue and poor concentration are symptoms of a magnesium deficiency.
Prolonged fatigue and poor concentration are symptoms of a magnesium deficiency.

Dosages may vary according to your purposes for taking a chelated calcium magnesium supplement. If you are interested in this combination vitamin to prevent some of the effects of aging, it is best to take approximately 500 to 800 milligrams of calcium together with approximately 250 to 400 milligrams of magnesium per day. To reduce high blood pressure, you should consume a higher dosage, about 800 to 1,200 milligrams of calcium with about 400 to 800 milligrams of magnesium each day. If you are near the onset of menopause and wish to stave off the effects of osteoporosis, it is beneficial to start taking 1,600 to 2,400 milligrams of calcium in addition to 800 to 1,600 milligrams of magnesium every day. The best chelated calcium magnesium will have enough milligrams of calcium and magnesium per tablet.

Many people take in less than 30% of the body's required calcium through milk and other dietary sources.
Many people take in less than 30% of the body's required calcium through milk and other dietary sources.

Some vitamins and compounds inhibit the absorption of calcium and magnesium. It is best to avoid high doses of vitamin D, oxalic acid, and animal proteins. Too much alcohol can also neutralize the positive effects of calcium magnesium tables.

There are numerous benefits associated with chelated calcium magnesium supplements.
There are numerous benefits associated with chelated calcium magnesium supplements.
Deficiencies in calcium and magnesium lead to brittle bones and an increased risk for fractures.
Deficiencies in calcium and magnesium lead to brittle bones and an increased risk for fractures.
A deficiency in magnesium may result in elevated blood pressure.
A deficiency in magnesium may result in elevated blood pressure.
Dosages for chelated calcium magnesium supplements will vary based on the purpose for taking it.
Dosages for chelated calcium magnesium supplements will vary based on the purpose for taking it.

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Discussion Comments

discographer

I take a chelated calcium, magnesium and zinc supplement. It's nice to also have zinc in there in my opinion. It's convenient and a great multi-mineral for bone health. I especially need it since I've entered menopause now and my risk for osteoporosis has increased.

I've also noticed that my sleep has been more regular since starting this supplement. Before I had a strange routine where I would take a nap in the afternoon and then I couldn't sleep at night. Or I would wake up in the middle of the night and couldn't sleep for several hours. Since the supplement though, I sleep on time and stay asleep throughout the night. It's a great improvement.

ddljohn

@ysmina-- Combination supplements are great. And chelated is the best. I read that with some regular supplements, less than half of the dose is actually absorbed by the body. Magnesium oxide for example is one of these. So one is basically paying for a supplement that doesn't really do anything. It's important to get chelated more than everything else.

I've not seen a liquid chelated calcium magnesium supplement. I have seen just liquid calcium magnesium. There is also something called a "caplet." It's sort of like a tablet in a capsule. These are much easier to take and chelated calcium magnesium is available in this form.

ysmina

My doctor recommended that I take calcium and magnesium. I don't like taking many different supplements because I forget to take them. So a calcium and magnesium combined supplement sounds like a good idea. I just wish that these were available in liquid form. Tablets can be very large and difficult to take sometimes.

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