Chelated Vs. Buffered Magnesium Glycinate: Which Should You Choose?

You’ve heard how effective magnesium supplements can be and you know you want to take one, but which should you choose? Should it be buffered? Or chelated? And what do those words even mean? We understand your confusion. In this article, we explain the key differences between chelated vs buffered magnesium glycinate so you can choose the best one for your needs.

What does chelated magnesium glycinate mean? 

Let’s start with “chelated”. This means the elemental magnesium (the mineral bit, mined from the earth) is bound to a carrier molecule. “Chelated” comes from the Greek word for claw, so the magnesium is clawing onto its carrier.

The carrier molecule here is glycine, an amino acid. Your body easily recognises and absorbs glycine which makes it a good carrier for magnesium.

So, chelated magnesium glycinate is magnesium bound to glycine.

A supplement that contains 100% chelated magnesium glycinate isn’t blended or buffered by cheap, less-well-absorbed magnesium oxide. It has the highest absorption rate and bioavailability, offering the best quality and value.

What is buffered magnesium glycinate?

Buffered magnesium glycinate supplements contain chelated magnesium glycinate mixed with magnesium oxide. They’re not as bioavailable or well-absorbed as the 100% chelated magnesium products.

Buffered vs chelated: the key differences

The benefits and side effects of chelated magnesium glycinate

As an essential mineral for health, magnesium contributes to normal [1]:

• Energy-yielding metabolism and reducing tiredness and fatigue

• Nervous system function

• Electrolyte balance

• Protein manufacture

• Bones and teeth

• Psychological wellbeing

Chelated magnesium glycinate combines the actions of magnesium with the benefits of glycine. Glycine acts as a neurotransmitter in the central nervous system and is known to support sleep and metabolic health [2].  

Side effects of magnesium  

Magnesium glycinate is easier to digest and less likely to cause gut irritation and diarrhoea compared to magnesium oxide.

It’s important to always follow the recommended dosage as taking excessive amounts of any form of magnesium can lead to very low blood pressure, irregular heartbeat, and muscle weakness. 

FAQs

Is chelated magnesium better than buffered magnesium?

In terms of absorption and bioavailability, chelated magnesium offers clear advantages over buffered magnesium. Buffered magnesium uses a mixture of chelated magnesium and magnesium oxide, which is not as well absorbed and is more likely to cause gut irritation.

What does 100% chelated magnesium mean?

It means that the product contains only pure chelated magnesium, with no added magnesium oxide or citric acid.

What are the benefits of chelated magnesium glycinate?

Chelated magnesium glycinate offers all the benefits of magnesium which contributes to energy-yielding metabolism, nervous system function, electrolyte balance, and psychological wellbeing, with the benefits of glycine. Glycine is an amino acid that acts as a calming neurotransmitter in the brain and supports metabolic health and sleep [2].

Are there any side effects of chelated magnesium glycinate?

Chelated magnesium glycinate is very well tolerated and much less likely to cause side effects compared to magnesium oxide. It’s important to stick to the recommended dosage though, as excessive amounts of magnesium can interfere with heart rate, blood pressure, and muscle function.

How do I know if my magnesium glycinate is truly chelated or just buffered?

This can be tricky! The best way to tell is to read the ingredients list to see if any magnesium oxide is included. You can also look at the elemental weight of the magnesium. 

Magnesium oxide contains around 60% elemental magnesium (i.e. 60% pure magnesium + 40% oxide carrier molecule). This is higher than chelated forms which are usually around 8-9% elemental magnesium.  

On the label, a buffered magnesium product will look like it contains more magnesium than a chelated product. However, the magnesium in a chelated supplement is better absorbed and more bioavailable than the heavier magnesium oxide.

We hope this clears up any confusion about buffered and chelated magnesium. Do get in touch if you have any questions – we’re here to help. You can shop our full range of 100% pure, chelated magnesium products and check out our popular Magnesium Bundle today!

You may also like to read:

Magnesium with Malate: The Benefits of This Savvy Supplement

How to Boost Magnesium Absorption

The Role and Health Benefits of Magnesium Glycinate

The Evidence

1. Department of Health and Social Care, 2025. Great Britain nutrition and health claims (NHC) register [online] Available at https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register [Accessed 28 Aug 2025].

2. Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. 2017. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative Medicine and Cellular Longevity 1716701. https://doi.org/10.1155/2017/1716701