What’s the difference between Chelated vs Non-Chelated Magnesium? Does it really matter which magnesium supplement you use? And how do you pronounce chelated anyway?
Let’s discuss the difference between chelated (KEY-lated) and non-chelated magnesium. Then we’ll explore different forms of magnesium so you can find the best form of magnesium for you and your family.
Seek Professional Medical Advice
This is NOT medical advice. I’m not a doctor, but an educator with a passion for researching, learning, health, and supporting the neurodivergent community. As such, this is for educational purposes only. I encourage you to learn as much as you can by learning, reading, and seeking the insight of multiple experts. Please discuss your healthcare decisions with a trusted healthcare provider.
Chelated vs Non-Chelated Magnesium: Bioavailability
When looking for the right magnesium supplements for your family, you’ll see many different forms of magnesium. Some are labeled chelated magnesium and some are non-chelated magnesium.
So, what’s the difference between chelated and non-chelated magnesium? The quick answer is this.
Chelated magnesium has greater bioavailability and is more easily absorbed into the bloodstream through the small intestine.
Because of this limited bioavailability, minerals must be chelated or connected to another substance to increase absorption.
Chelated minerals are bound to organic compounds or amino acids to improve digestion. As such, these chelated minerals have higher absorption and better bioavailability compared to non-chelated minerals.
Non-Chelated Magnesium
When the non-chelated mineral salt enters the stomach, it makes contact with the stomach lining. This can cause digestive distress, one of the common side effects of non-chelated magnesium supplements.
Additionally, the non-chelated magnesium can become gripped by food particles within the stomach environment. These food particles hold the magnesium salt hostage, making it unavailable for absorption.
The residual amount of the original non-chelated magnesium that does make it through the stomach continues its journey through the small intestine.
Unfortunately, this scant residual mineral has to compete with other minerals, like calcium, to get through absorption points at the intestinal wall. In the end, non-chelated magnesium has low bioavailability.
Chelated Magnesium
Because of the low bioavailability of magnesium salt on its own, magnesium needs a chelating agent to protect it throughout the digestive process.
Again, chelated magnesium is magnesium attached to an organic molecule such as the amino acid glycine.
For example, magnesium glycinate contains the mineral, magnesium, bound to the amino acid, glycine. This gives us magnesium glycinate which is more easily absorbed in the gastrointestinal tract.
In this video, see the difference between when both a non-chelated and chelated mineral travels through the digestive tract.
What Does Magnesium Do?
Magnesium is an essential mineral responsible for more than 80% of the biochemical reactions throughout the human body.
It acts as an essential cofactor for hundreds of enzymes in the body. This means that magnesium helps other enzymes do their jobs. The magnesium ion (positively charged ion) plays an important role in the following:
- ATP, DNA, and RNA synthesis
- Protein synthesis
- Converting Vitamin D to its active form (D3)
- Glutathione production
- Regulating neurotransmitters such as dopamine
- Healthy bones
Here’s the problem. Over 50% of adults in the United States do not get enough magnesium in their diets.
Food Sources of Magnesium
Fortunately, there are tons of food sources of magnesium.
- pumpkin seeds
- avocados
- bananas
- broccoli
- and some whole grains
While it’s important to build up your diet with plenty of nutrient-rich foods, some experts are concerned that diet isn’t enough.
Do We Really Need Magnesium Supplements?
We know that magnesium deficiency is a huge issue in the Western world. Low levels of magnesium are attributed to poor diet, poor farming practices, soil quality, and more.
And in an ideal world, we’d get all our essential vitamins and minerals through a healthy diet. According to Dr. Thomas Levy, author of Magnesium: Reversing Disease,
For a limited number of individuals… to adequately support normal magnesium levels through a perfect diet… such a situation is so rare it should be effectively regarded as non-existent. Most individuals… should be supplementing with magnesium.
So while it’s important to maintain a healthy diet, you may want to consider supplementing with magnesium.
Magnesium Deficiency
Most people do not take enough magnesium.
Dr. Carolyn Dean, Understanding Magnesium
Experts agree that blood serum levels of magnesium represent only 1% of the body’s magnesium as it’s quickly absorbed into the cells, bones, and soft tissues.
So, it’s important not to take a “normal” blood test result as an indication of healthy magnesium levels. Listen to your body.
Some signs of magnesium deficiency include:
- Hypertension
- Coronary Artery Disease
- Chronic Fatigue
- Asthma
- Migraines
- Seizure Disorders
- Depression
- Anxiety
- Irritability
If you’re concerned that you or your child has low magnesium levels, you may want to add food sources of magnesium to your diet.
Different Types of Chelated Magnesium Supplements
As mentioned, there are many types and forms of magnesium available in supplement form. Those include:
- Magnesium Citrate:
- Useful for its laxative effect
- Magnesium Sulfate
- Typically found in Epsom Salts
- Magnesium Taurate
- Highly bioavailable form of magnesium combined with taurine, an amino acid chelate
- Magnesium Oxide
- Poorly absorbed form
- Magnesium Glycinate
- Chelated with the amino acid, glycine
- Magnesium Chloride
- Has anti-viral properties
Let’s look a bit deeper at a couple of these different types of magnesium.
Magnesium Citrate
One of the most common forms of magnesium is magnesium citrate. It contains magnesium oxide combined with citric acid and is often a powder consumed in liquid form.
It can cause loose stools and therefore, is used often in larger amounts to help with occasional constipation. If you or your children struggle with chronic constipation, speak with your healthcare practitioner regarding recommended daily needs.
Magnesium Glycinate
As mentioned earlier, magnesium glycinate is magnesium salt chelated with the amino acid, glycine. Magnesium glycinate is one of the most bioavailable forms of chelated magnesium. It promotes:
- sleep,
- relaxation of blood vessels for reduced blood pressure,
- improved energy,
- production of stomach acid,
- improved mood,
- reduction in headaches,
- improved PMS symptoms
- athletic performance
Additionally, this form of magnesium is helpful for supporting glutathione production.
Glutathione and Magnesium
Glutathione is a powerful antioxidant found in cells that has many benefits including:
- Reduces oxidative damage
- A recent study of autistic children found a positive relationship between oxidative stress and the intake of supplemental glutathione.
- Supports diabetes
- Bronchial issues such as asthma
Because of these benefits, in our home, we take these forms of magnesium daily.
4 Health Benefits of Magnesium
Now that we know more about the differences between chelated and non-chelated magnesium, let’s better understand why taking magnesium is critical for physical and mental health.
1. Heart Health
Magnesium is essential for heart health. It’s needed in adequate doses in order to preserve heart muscle function and prevent heart disease.
It does this by countering high levels of calcium that lead to heart damage.
Specifically, magnesium relaxes the heart muscles. This counteracts the uneven heart rate that results from high levels of calcium in the cells. In other words, calcium increases the intensity of heart muscle contraction while magnesium relaxes it.
2. Blood Pressure
Additionally, magnesium supports healthy blood pressure by relaxing the blood vessel walls and encourages a healthy slow heartbeat.
Even the Food and Drug Administration recognizes the connection between adequate magnesium and reduced risk of hypertension.
3. Blood Sugar
Further, we know that sufficient magnesium supports healthy blood sugar levels by increasing insulin sensitivity.
This means that when we consume sugary foods, insulin is able to do its job, move glucose out of the blood and decrease the risk of diabetes.
4. Neurological Conditions
Magnesium plays a critical role in the nervous system as it relates to nerve conduction, and neuromuscular coordination, and prevents brain cell death (excitotoxicity).
Further, magnesium supports neurotransmitters dopamine and serotonin. As such, low levels of magnesium can lead to severe mental health conditions including:
- depression,
- anxiety,
- postpartum depression,
- seizure disorders,
- Parkinson’s disease,
- Dementia and Alzheimers
Additionally, autistic children and adults are known to have lower levels of intracellular magnesium.
Magnesium, ADHD, and Autism
Magnesium is an excellent supplement to consider for challenging ADHD and autism symptoms such as trouble with:
- digestion
- sleep
- mood
- focus
- emotional regulation
As always, speak with your trusted healthcare professional about the chelated magnesium supplement with the best benefits for your specific concerns.
Recap: Chelated vs Non-Chelated Magnesium
Minerals like magnesium, while essential for human health, must be consumed through food sources and, sometimes, through supplement form.
It’s important to understand that the type of supplements you choose dramatically impacts bioavailability because minerals are not easily absorbed into the bloodstream. This is why choosing a chelated form of magnesium may be superior to a non-chelated form.
So, if you or someone you love is struggling with any of the signs of magnesium deficiency, discuss it with your doctor.
Up Next:
5 Useful Ways Magnesium Helps Autistic Kids & Adults
17 Ways to Increase Dopamine & Improve ADHD Symptoms
17 Best ADHD Supplements to Improve Symptoms Naturally
11 Best Supplements to Balance Hormones Naturally
About the Author:
Lindsay is a trauma-informed educator with a Master’s Degree in Teaching. Her mission is to support moms to equip neurodivergent kids (ADHD, Autism, Dyslexia, Anxiety) to thrive as exactly who they’ve been created to be. Wait until you hear the story that led to it all…
Thanks for the info.
I noticed you haven’t mentioned magnesium thrionate and malate?
Was it on purpose because of non great importance or not getting into more details?
So mag. Oxide has to be combined with vit. C to make it absorbable?
What about mag. Sulphate and carbonate , any more info on them?
Thanks again
Hi Amir, I didn’t get into magnesium threonate and malate because the topic was specific to the concept of chelated vs non-chelated magnesium. Magnesium Threonate is supposed to be an excellent form of magnesium specifically because of its effects on the brain. Malate is another good one and is highly recommended by Dr. Ronda Patrick. I have supplemented with it as well, but it didn’t agree with me as well as Magnesium glycinate. Everyone’s physiology is different and will react in different ways for sure. I’ll have to review this post to address these two other forms. Thanks for asking. Appreciate it. 🙂