Chelated magnesium means that it is tightly bound to another molecule to aid its absorption in the digestive tract. Normal magnesium, found in off-the-shelf supplements, is typically magnesium oxide or magnesium sulfate, but these are not as readily absorbed, have low solubility and lower digestive tolerance.
Chelated forms of magnesium include magnesium glycinate, magnesium taurate, or magnesium malate, each with its own benefits. In most cases, magnesium chelates are better tolerated and more effective at treating low magnesium levels. This guide explains everything you need to know about this type of magnesium.
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Discover the difference between organic, inorganic, salts and chelated magnesium.
Support your magnesium levels as well as maintain electrolyte balance and wellbeing.
Explore the highest-rated chelated magnesium products
Dosage, side effects, medication safety and more
What are the different types of magnesium supplements?
Magnesium supplements can either be organic or inorganic. However, they can also be ionic salts (weak chemical bond) or chelated (strong chemical bond). Explore the definitions below:
- Organic magnesium compound: bound to a carbon and hydrogen-based molecule. Organic compounds are associated with living organisms ā hence the nomenclature. E.g., magnesium acetate.
- Inorganic magnesium compounds: bound to molecules that donāt have a carbon-hydrogen base. E.g., magnesium oxide.
- Ionic magnesium compounds: chemicals where magnesium is bound by an electromagnetic charge. These are magnesium salts and usually dissolve in water, releasing magnesium ions. E.g., Magnesium citrate.
- Chelated magnesium: covalently (strongly) bound to another molecule. These require a chemical reaction to separate the magnesium from its chelate. E.g., Magnesium glycinate.
What Does āChelated Magnesiumā Mean?
It means that the magnesium is chemically bound to another molecule, such as an amino acid. This strong chemical bond ā called a ligand bond ā means it is more stable than magnesium salts and limits the formation of insoluble compounds in the digestive tract, which canāt easily be absorbed. However, this binding reaction is reversible, making it a bioactive form. Also, when attached to another organic molecule, it can be taken up via active transport and passive diffusion, increasing absorption efficiency.
Differences Between Unchelated and Chelated Magnesium
Chelated magnesium is more bioavailable than the unchelated form and also has the added benefit of better digestive tolerance. Typical magnesium salts, like magnesium oxide, can cause stomach upset, and some are poorly absorbed. Although the absorption rate largely depends on the type of supplement. For example, magnesium citrate has better absorption than magnesium sulfate.
Different magnesium chelates provide slightly different benefits owing to their binding agent and how they are absorbed.
What are the common types of chelated magnesium?
The most common chelated magnesium is magnesium glycinate (bound to two glycine molecules), but there are a range of others, such as magnesium malate, magnesium taurate and magnesium theronate.
- Magnesium Glycinate: attached to glycine amino acids, supports sleep, relaxation and anxiety.
- Magnesium Malate: attached to malic acid, supports normal energy production, muscle function and recovery.
- Magnesium theronate: attached to the l-theronate amino acid and helps support cognitive function and has neuroprotective effects.
- Magnesium taurate: attached to the amino acid taurine and supports heart health, blood pressure and nervous system regulation.
Health benefits of chelated magnesium over other types
- Superior absorption, bioavailability and digestion: chelated magnesium is much less likely to cause digestive discomfort, and it is readily absorbed via cell membranes.
- Sleep quality, stress and mood benefits: Magnesium, particularly magnesium glycinate, can improve sleep quality, aid relaxation and improve mood by increasing the amount of the neurotransmitter glutathione.
- Cognitive and brain health: Chelates like magnesium glycinate and theronate support overall cognitive health, including memory, learning, focus and mood.
- Muscle function and recovery: magnesium malate and magnesium glycinate are particularly helpful for athletes and active individuals as they support normal energy levels and recovery.
- Heart health and blood pressure: Low magnesium levels can contribute to high blood pressure but also, chelated like magnesium taurate further enhance circulatory health.
How to choose the best chelated magnesium supplement
Reading the label carefully can help you choose the best chelated magnesium supplement for your needs. This section outlines the most suitable product based on your priorities:
1. Best Magnesium for sleep
Natureās Plus Magensium Bisglycinate: this product contains a high dosage of gentle and highly bioavailable form which primarily increases magnesium levels but also supports, sleep, relaxation and recovery.
2. The best magnesium supplement for cognitive health
PrizMAG Magnesium Theronate: This chelate has been scientifically proven to increase magnesium levels in the brain, enhance cognitive function, learning, memory, sleep and recovery. The brand also offers high purity ingredients for the best results.
3. The best magnesium for active lifestyles
Revive Active Magnesium: This product contains a high-dose trio of chelated magnesium, including taurate, malate, and glycinate. These together boost magnesium levels while supporting sleep, exercise recovery and heart health.
4. What is the best absorbed magnesium supplement?
Zooki liposomal magnesium glycinate offers the added benefit of liposomal technology which enhances its absorption. You can take it as a tasty liquid sachet or a convenient daily capsule.
Advice on taking chelated magnesium supplements
You should not take more than the recommended daily amount of magnesium per day, which is usually around 400mg. You can typically take chelated magnesium with or without food because it is well-tolerated. If you experience any side effects of excess magnesium, such as irregular heart rate, muscle weakness, dizziness or nausea, please seek medical attention and stop taking the supplement.
If you take any medication, have a chronic condition or are pregnant or breastfeeding, you should seek advice from a medical practitioner before taking a new supplement. Be wary if you take blood thinners, diuretics, muscle relaxants or other heart medications.
Frequently Asked Questions:
Is chelated magnesium suitable for sensitive stomachs?
Yes, it is usually very gentle and highly absorbable. If you experience digestive discomfort from magnesium salts, then you may want to try a chelated product.
How is chelated magnesium produced?
A magnesium salt such as magnesium oxide or sulfate is first dissolved in water or with a weak acid to release magnesium ions. Then, a chelating agent or binding molecule, often an organic acid, is added. It forms a covalent bond with the binding agent. A buffer is sometimes used to maintain or adjust the pH
Is chelated magnesium better than buffered magnesium?
Buffered magnesium usually means that there are both chelated and salt forms present such Solgar Chelated Magnesium. There are benefits to including both organic and inorganic forms for increasing your levels but some magnesium salts have poor absorption.
How can I tell if a product is chelated magnesium or regular magnesium?
A magnesium chelate will usually have the suffix of āateā, such as magnesium glycinate, magnesium malate, magnesium taurate or magnesium ororate. The main exception is magnesium citrate, which is a salt of magnesium.
Which should you take magnesium citrate or chelated magnesium
Magnesium citrate is an effective osmotic laxative so it can treat temporary constipation. However, in those who can tolerate the formula, it can be used to boost magnesium levels. On the other hand, chelated magnesium can have a multitude of health benefits but doesnāt upset the stomach or have a laxative effect.
