What Is Chelated Magnesium?

If you’ve been looking for a magnesium supplement you might have come across the term “chelated” and wondered what it means. Here at Ethical Nutrition we are proud to say our entire range of magnesium products are made using this form of magnesium. But we understand that the difference between this and other types of magnesium isn’t always obvious. So, let’s explore the science behind chelated magnesium and explain why we believe it’s the best option for you.


What does chelated magnesium mean? 

Magnesium always has a travel companion i.e. a carrier molecule, to make sure it is absorbed and utilised by the body. The term “chelated” means that the magnesium molecule is directly bound to its carrier molecule and there is no other form of magnesium involved. 

Chelated derives from the Greek work for “claw”. The carrier molecule literally claws onto the magnesium, holding it tight. Another name for this process is “fully reacted” and you may see the terms used interchangeably.


3 different forms of magnesium supplement

There are 3 different forms of magnesium supplement, each with their own pros and cons.

FORM OF MAGNESIUM

PROS & CONS

  • Blended

Combines the insoluble salt magnesium oxide with a soluble carrier like citrate (citric acid) to aid absorption

Cheap to produce


Low rate of absorption and bioavailability

  • Buffered 

Combines fully reacted magnesium with cheap magnesium oxide

Better absorption than blended but not as bioavailable or effective as fully reacted

  • Chelated (also known as “fully reacted”) 

Pure magnesium fully bound to an organic, soluble carrier. No magnesium oxide used.

Highest rate of absorption and bioavailability


How is chelated magnesium produced?

There is a 3-stage process to making our chelated magnesium products.

  1. Reaction
    Pure magnesium chloride and the chosen carrier molecule (taurine, glycine, or malic acid) are put together to react slowly in purified water. It takes a while for the carrier to bond with the magnesium and for the chloride to dissociate. The end result is 100% chelated magnesium. 


  1. Filtration
    The mixture is dried and filtered so that only pure chelated magnesium taurate/glycinate/malate remains.


  1. Encapsulation
    The powder is blended and put into capsules without the use of any unnecessary additives, binders, or fillers.

Because there is no cheap magnesium oxide involved, just pure chelated magnesium, our products are gentle on the stomach and highly bioavailable.

What does chelated magnesium do?

Chelated, or fully reacted magnesium fulfils the same needs as other forms of magnesium – only better! The improved absorption and bioavailability means it can work more efficiently and without the laxative effect of magnesium oxide.

Magnesium contributes to the normal function [1] of:

  • Cellular energy production
  • Muscles
  • The nervous system
  • Electrolyte balance
  • Protein manufacture
  • Bones and teeth
  • Cell division
  • Psychological health

Unfortunately, magnesium deficiency is increasingly common. Stress, ultra processed foods, excess tea, coffee, and alcohol, and long-term use of medications that affect magnesium absorption or excretion are all contributing factors. Good quality magnesium supplements are a necessary part of dealing with this issue.


How can I tell if a product is chelated magnesium or regular magnesium?

This is where things can get a little murky. Magnesium oxide is widely used in magnesium supplements either in the blended or buffered forms (see table above) but this isn’t always made clear on the product label.

In fact, the product label may say “magnesium citrate” with no mention of any oxide, but magnesium oxide may still be included in the mixture.

There are two ways to tell if a magnesium product is 100% chelated or not. Firstly, the manufacturer will be proud to declare it, just like we are! They are using a premium form of magnesium and want you to feel confident in the product.

The second and far less obvious way, is to check the product label for the elemental weight of magnesium per capsule.


Check the elemental weight  

Magnesium oxide contains 60% elemental magnesium. So, for every 100g of  magnesium oxide, 60g is elemental magnesium. This is much higher than fully reacted forms of magnesium which have lower elemental values. Magnesium taurate for example is around 8-9% elemental magnesium.

But…that 60% of elemental magnesium in magnesium oxide is not nearly as accessible to your body as the fully reacted magnesium taurate. 

Magnesium oxide is chemically classed as an inorganic, insoluble salt. You need to have plenty of stomach acid available to break the bonds that bind the magnesium in the salt. And unless it is immediately absorbed it will attract water (and produce a laxative effect) or form bonds with other compounds in foods like phytates and oxalates – either way, you won’t be able to absorb it. 

But because of its higher elemental weight, magnesium oxide is frequently used to raise the total elemental weight of magnesium in blended or buffered products – and it doesn’t have to be listed on the label.

On the other hand, chelated magnesium has a lower elemental value but a much higher rate of absorption and retention. 


Why do I have to take a split dose of magnesium?

Research shows that magnesium absorption is most efficient when it is taken in smaller doses throughout the day rather than one large dose [2]. 

Taking a large dose can overwhelm the gut’s absorption capacity whereas lower, more frequent doses provide a smaller but more sustained amount of magnesium.

Depending on which type of magnesium you choose (malate, taurate, or glycinate) our products offer between 150mg – 180mg elemental magnesium per 2 capsule dose. For optimum absorption we recommend taking 1 capsule with either breakfast and lunch or lunch and evening meal. However, if you feel like you might forget to take a second dose it’s fine to take both capsules at once. 


We hope this has clarified the reasons why we choose to use chelated magnesium in our range of supplements. If you have any questions, please do let us know!

You can buy our Magnesium Bundle here or shop for Magnesium Glycinate, Magnesium Taurate, or Magnesium Malate.


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References

  1. Nutraceuticals Group, 2024. Full list of EFSA health claims [online] Available at https://nutraceuticalsgroup.com/uk/full-list-of- efsa-health-claims/ [Accessed 17 Dec 2024].
  2. Schuchardt, J. P., & Hahn, A. 2017. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Current Nutrition and Food Science, 13(4), 260. https://doi.org/10.2174/1573401313666170427162740