What is Chelated Magnesium? Benefits, Uses, and More

Up to 15% of Americans are deficient in magnesium, with this number rising to 65% among hospitalized or critically ill patients.^[1] Could a shortage of this essential mineral be the reason you’re feeling overwhelmed by life’s challenges, struggling with sleep issues, or feeling fatigued? Whether you aim to enhance your exercise performance or seek emotional balance and health, chelated magnesium offers numerous benefits and uses.

What is Chelated Magnesium?

When shopping for the best magnesium supplements, you’ll encounter several common types of magnesium, such as:

• Magnesium glycinate
• Magnesium taurate
• Magnesium malate
• Magnesium gluconate
• Magnesium oxide

You may also find products labeled "chelated magnesium." This form is produced when magnesium is bonded to organic compounds like citric acid and amino acids, along with other chelating agents, to stabilize the mineral^[3] and enhance the supplement’s stability.^[4]

Chelated Magnesium vs. Non-Chelated Magnesium

While all magnesium supplements might appear similar, there are significant differences between chelated and non-chelated magnesium.

Improved Bioavailability

Various foods, such as avocados, pears, and beans, contain compounds that impede magnesium absorption.^[5] The same is true for certain supplements like zinc;^[6] various medications;^[7] and pre-existing health conditions like gastrointestinal or renal disorders.^[8]

Chelated magnesium is more stable, and research suggests that chelated forms allow for up to 10% greater absorption compared to non-chelated minerals.^[9]

Reduced Gastrointestinal Discomfort

Chelated magnesium is better tolerated and less likely to cause bloating, gas, and other digestive issues compared to other forms.^[10]

The Benefits of Chelated Magnesium: Chelated Magnesium Uses

Let’s explore why chelated magnesium is increasingly popular for supporting overall health and wellness.

Supports Healthy Brain and Nervous System Function

Magnesium plays a crucial role in the function of your central nervous system and brain,^[11] aiding in the regulation of the nervous system and maintaining healthy neurotransmitter levels.

If you’re experiencing brain fog, poor memory, or other cognitive issues, magnesium may help enhance your clarity of thought. Studies have shown that it can improve cognitive function and memory, particularly in aging adults.^[12]

Naturally Promotes Emotional Wellness and Balance

A record number of Americans report feeling overwhelmed, anxious, or stressed.^[13] Often referred to as “nature’s chill pill,” magnesium has been shown to promote tranquility, support positive thinking, alleviate daily tensions, and even lessen occasional sad and anxious feelings.^[14][15][16]

Always consult your doctor when creating the best wellness plan for you, especially if mood changes are affecting your daily life.

Boosts Sleep

Nearly six in 10 Americans report a need for better sleep.^[17] Magnesium enhances several aspects of sleep, including duration and quality.^[18]

Improves Cardiovascular Health and Exercise Performance

Individuals with higher magnesium intake have a reduced risk of numerous cardiovascular issues.^[19] This may be partly due to how magnesium mitigates other risk factors, such as poor sleep or high stress levels.

Magnesium has also been found to support healthy blood pressure^[20] and help maintain healthy blood sugar levels.^[21]

As a result, magnesium supplementation can unexpectedly boost energy levels and enhance exercise performance, including muscle strength and endurance.^[22]

Chelated Magnesium Side Effects

While magnesium supplements are generally safe, some individuals may experience minor side effects when taking chelated magnesium. Always consult your doctor before adding a new supplement to your regimen.

Gastrointestinal Discomfort

High doses of magnesium supplementation can lead to nausea, cramping, bloating, diarrhea, and other digestive issues.^[23] Chelated magnesium tends to cause less of a laxative effect than other forms.

Interactions with Medications: Who Should Not Take Chelated Magnesium?

Magnesium supplements can interact with certain medications, affecting their absorption. This includes specific heart medications, antibiotics, and osteoporosis treatments.^[24] Your doctor may recommend taking chelated magnesium several hours before or after your medication.

How to Take Chelated Magnesium

The required amount of magnesium varies by age and other lifestyle factors. Here’s what adults should aim for daily:

• Men: 400–420 mg
• Women: 310–320 mg
• Pregnant women: 350–360 mg
• Breastfeeding women: 310–320 mg

Follow the directions on the supplement label for the best results with chelated magnesium. For maximum absorption:

• Always take chelated magnesium with a meal or snack to minimize gastrointestinal discomfort
• Incorporating more protein into your diet may enhance magnesium absorption, as some research indicates a correlation between protein intake and magnesium absorption^[26]
• Avoid consuming chelated magnesium with foods high in phytic acid, like whole grains and beans, as they can reduce magnesium absorption^[27]
• Steer clear of high-dose zinc supplements when taking chelated magnesium, as they may impede magnesium absorption^[28]

Get Started with the Best Chelated Magnesium Supplements Today

We offer an array of best-selling chelated magnesium supplements, including high-absorption pills and, for those who prefer not to take pills or tablets, versatile 100% chelated magnesium powder. Discover the benefits of chelated magnesium supplements for yourself, ensuring rapid and effective results.

You be well, now.

BubbForest

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Reviewed by Patricia Weiser, PharmD on 11/26/2024