What is Chelated Magnesium? Benefits, Uses and More

What is Chelated Magnesium? Benefits, Uses and More

Up to 15% of Americans are deficient in magnesium (this number is even higher for those who are hospitalized or sick — an estimated 65% of critically ill patients are low in magnesium).^[1] Could a lack of this essential mineral be why you’re feeling overwhelmed by life’s burdens, struggling with sleep problems or feeling fatigued? Whether you want to boost your exercise performance or feel more balanced and healthy emotionally, chelated magnesium offers numerous benefits and uses.

What is Chelated Magnesium?

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

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

You may also see products containing "chelated magnesium” or similar. Chelated magnesium is created when magnesium is bonded to organic compounds (citric acid and amino acids are commonly used) and other chelating agents to “buffer” the mineral^[3] and create a more stable supplement.^[4]

Chelated Magnesium vs. Non-Chelated Magnesium

While magnesium supplements may look alike, there are key differences between chelated magnesium and regular magnesium.

Improved Bioavailability

Various foods (e.g., avocados, pears, and beans) contain compounds that decrease the absorption of magnesium.^[5] The same goes for other supplements, such as zinc;^[6] various medications;^[7] and pre-existing health conditions, such as gastrointestinal disorders or renal disorders.^[8]

Since chelated magnesium is more stable, when comparing chelated versus non-chelated minerals, research suggests you’re able to absorb up to 10% more from chelated forms.^[9]

Reduced Gastrointestinal Discomfort

Some people experience bloating, gas and other digestive issues when taking supplements. Chelated magnesium is better tolerated and less likely to cause these side effects.^[10]

The Benefits of Chelated Magnesium: Chelated Magnesium Uses

Let’s take a closer look at why chelated magnesium is becoming a popular choice for supporting overall health and wellness.

Supports a Healthy Brain and Nervous System Function

Magnesium serves a critical role in the functioning of your central nervous system and your brain,^[11] helping with nervous system regulation and maintaining healthy neurotransmitter levels.

If you’re experiencing brain fog, poor memory or other cognitive concerns, magnesium may help you think more clearly. Studies have shown it may improve cognitive function and memory, especially for aging adults.^[12]

Naturally Promotes Emotional Wellness and Balance

A record number of Americans report feeling overwhelmed, anxious or stressed.^[13] Magnesium is often called “nature’s chill pill” because it’s been shown to promote tranquility, support positive thinking, soothe away the tensions of the day, and even reduce occasional sad and anxious feelings.^[14][15][16]

As always, check with your doctor about how to create the best wellness plan for you, especially if you have concerns about changes in your mood that might be affecting you daily.

Boosts Sleep

Nearly six in 10 Americans say they need better sleep.^[17] Magnesium enhances numerous aspects of sleep, including how long you sleep and how rested you feel when you wake up (i.e. sleep quality).^[18]

Improves Cardiovascular Health and Exercise Performance

People who have a higher intake of magnesium are at lower risk of numerous cardiovascular health concerns.^[19] That may be due, in part, to how other risk factors discussed above (e.g., poor sleep or high levels of stress) are associated with heart concerns.

More directly, magnesium has been found to support healthy blood pressure^[20] and help maintain healthy blood sugar levels.^[21]

That, in turn, leads to some surprising side benefits of a healthy cardiovascular system. For example, magnesium supplementation may boost energy levels and improve exercise performance, including muscle strength and endurance.^[22]

Chelated Magnesium Side Effects

While magnesium supplements are safe, some people may experience minor side effects when taking chelated magnesium, while certain people groups should exercise caution. Always talk to your doctor before adding a new supplement to your daily routine.

Gastrointestinal Discomfort

Magnesium supplementation, especially in high doses, may cause nausea, cramping, bloating, diarrhea and other digestive issues.^[23] Chelated magnesium may have less of a laxative effect than other forms of magnesium.

Interactions with Medications: Who Should Not Take Chelated Magnesium?

Magnesium supplements may interact with some medications you take, affecting how well your body absorbs these drugs. This includes certain medications used as heart medications, antibiotics and osteoporosis treatments.^[24] Talk to your doctor, who may recommend taking chelated magnesium several hours before or after you’ve taken your medication.

How to Take Chelated Magnesium

How much magnesium you need depends on your age and other lifestyle factors. Here’s what adults should aim for each day, on average, in terms of the recommended daily amount of magnesium:^[25]

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

Be sure to take chelated magnesium according to the directions on the supplement label. For maximum absorption and to get the most out of your chelated magnesium:

• Always take chelated magnesium with a meal or snack to help reduce the chance of gastrointestinal discomfort
• Including more protein in your diet may support magnesium absorption, as some research suggests a link between protein intake and magnesium absorption^[26]
• Don’t take chelated magnesium with foods that contain phytic acid (e.g., whole grains and beans), because this may reduce magnesium absorption^[27]
• Avoid taking chelated magnesium with high-dose zinc supplements— the combination may reduce 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 chelated magnesium pills and, for those who don't like to take pills or tablets, high-absorption 100% chelated magnesium powder for more versatility. If you want to explore the benefits of chelated magnesium supplements for yourself, our collection of chelated supplements ensures you receive the benefits of chelated magnesium quickly and effectively.

 

You be well, now.

Swanson

 

*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

About Patricia Weiser, PharmD

Patricia Weiser, PharmD, is a Pennsylvania-licensed pharmacist and independent medical writer with over 14 years of experience in community and hospital pharmacy. She is dedicated to creating evidence-based health content that empowers individuals to take an active role in their healthcare. Areas of expertise include dietary supplements, over-the-counter medications, prescription drugs, vaccines, weight loss, cancer, eye care, and more. She has a Doctor of Pharmacy degree from the University of Pittsburgh.

 

 

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