Did you know your body requires the essential mineral Magnesium for optimal function? However, more than 50% of the U.S. have a Magnesium deficiency!
Magnesium helps with sleep, brain health, immune system regulation, and healthy digestion. While it’s true that you can get Magnesium through food, several factors, like soil depletion, poor diet, and limited absorption, can impact your Magnesium intake. Incorporating Magnesium supplementation into your daily routine ensures your body has what it needs to support a healthy heart, brain, and digestive function.
In your search for the best supplement, you may have stumbled across many different types of Magnesium, including chelated and non-chelated Magnesium. The difference between these two forms of Magnesium has to do with how your body absorbs them. Below, we take a closer look at Chelated Magnesium vs. Magnesium.
What is Chelated Magnesium?
Chelated Magnesium is a type of Magnesium that has special molecular bonds to chelating agents. Examples of chelating agents include amino acids and citric acid. The bond between Magnesium ions and the chelating agent helps produce a more stable substance. What’s the benefit of having a stable bond? It helps your body absorb and utilize the minerals to its fullest potential.
Non-chelated Magnesium doesn’t have bonds with organic molecules. Examples of Non-chelated Magnesium include:
- Magnesium Chloride
- Magnesium Sulfate
- Magnesium Oxide
Key Differences Between Chelated and Non-Chelated Magnesium
Chelated Magnesium’s bonds to chelating agents like amino acids make them easier to absorb. That’s because the chelating agents act like carriers. Think of them like transport trucks delivering a Magnesium package. They help protect the package from getting broken down by outside substances, ensuring delivery to your bloodstream.
Magnesi-Om® contains a blend of 3 bioavailable, chelated forms of Magnesium:
- Magnesium Gluconate to support muscle relaxation*
- Magnesium Acetyl Taurinate to support cognitive function and alleviate symptoms of PMS*
- Magnesium Citrate to support regular bowel movements*
One older study found Magnesium Citrate (a chelated form of Magnesium) to be more bioavailable than other non-chelated Magnesium compounds like Magnesium Oxide. Another more recent 2019 study involving 14 healthy male participants found that Magnesium Citrate had higher bioavailability than Magnesium Oxide.
A chelated Magnesium supplement is a better choice for daily supplementation because your body is more likely to absorb it, and it’s less likely to cause digestive side effects. You might find non-chelated Magnesium in products like laxatives because they’re more likely to speed up digestion and produce a laxative effect. Antacids also sometimes contain this form of Magnesium to help minimize heartburn symptoms.
While Magnesium supplements are generally safe to take, they can cause some mild side effects, like indigestion, diarrhea, and abdominal cramping, especially in high doses. Because chelated Magnesium is bonded to carrier molecules and has a more stable structure, it’s less likely to irritate your gut than a non-chelated form of Magnesium.
Magnesi-Om® is safe and gentle enough to take on a daily basis. We recommend taking Magnesium before bed. Mix 1 teaspoon with water as part of your nightly winddown routine (or whenever you need to chill).
Which is Right For You?
Chelated vs non-chelated Magnesium, which should you choose? The answer depends on your needs and goals. But if you’re looking for a daily Magnesium supplement, a chelated option is ideal. Your body can more easily absorb a chelated Magnesium supplement since they’re much more bioavailable.
A chelated Magnesium supplement is also much less likely than non-chelated Magnesium to produce unpleasant gastrointestinal side effects like an upset stomach or diarrhea. Taking a Magnesium powder supplement like Magnesi-Om® can be a worthy addition to your routine and help address the following:
- Relaxation by enhancing feelings of calm, improving mood, and reducing muscle aches*
- Brain Health by supporting healthy cognitive aging and brain function*
- Regularity by supporting regular bowel movements and soothing mild bloating during PMS*
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If you suffer from low Magnesium levels, consider upping your Magnesium intake with a daily dietary supplement. Our Magnesi-Om daily supplement is full of essential minerals, offering the powerful benefits of Magnesium. By adding daily chelated Magnesium supplementation into your routine, you are able to support your mind and body on a deeper level.
- Ates M, et al. (2019). Dose-dependent absorption profile of different magnesium compounds. https://pubmed.ncbi.nlm.nih.gov/30761462/
- Blancquaert L, et al. (2019). Predicting and testing bioavailability of magnesium supplements. https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6683096/
- Chandrasekaran NC, et al. (2014). Effects of magnesium deficiency — more than skin deep. https://pubmed.ncbi.nlm.nih.gov/24928863/
- DiNicolantonio JJ, et al. (2018). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/
- Magnesium. (2022). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- Magnesium. (2021). https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
- Magnesium and stress. (n.d.). https://www.ncbi.nlm.nih.gov/books/NBK507250/
- Maier JA, et al. (2023). Magnesium and the brain: A focus on neuroinflammation and neurodegeneration. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9820677/
- Mori H, et al. (2021). Magnesium oxide in constipation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911806/
- Portalatin M, et al. (2012). Medical management of constipation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3348737/
- Schwalfenberg GK, Genuis SJ. (2017). The importance of magnesium in clinical healthcare. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
- Uysal N, et al. (2019). Timeline (bioavailability) of magnesium compounds in hours: Which magnesium compound works best? https://pubmed.ncbi.nlm.nih.gov/29679349/
- Walker AF, et al. (2003). Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. https://pubmed.ncbi.nlm.nih.gov/14596323/
- Werner T, et al. (2019). Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects. https://pubmed.ncbi.nlm.nih.gov/32162607/