What Is Chelated Magnesium And How Is It Different From Magnesium Glycinate?

Your body couldn't run efficiently without magnesium to support the development of your bones, muscles, and cells, as well as a variety of other functions. Yet if you're like the majority of people living in the United States, you might not be getting enough magnesium from the foods you consume.

Indeed, almost 33% of individuals in Western societies get less magnesium than they need, according to a 2017 review in Scientifica. And that's where magnesium supplements can help you avoid what happens when you don't have enough magnesium (like exhaustion and weakness).

You can find magnesium supplements at your nearest favorite retailer, pharmacy, or grocery store. Or, you can purchase them online. Just prepare to be surprised at the range of available magnesium supplements on the market. There are several types to choose from, including chelated magnesium and magnesium glycinate. That's why it's helpful to learn the difference between them before committing to either.

When you see the term "chelated", it means that the magnesium has been bound with another substance to form one molecule. Chelating makes it easier for your body to absorb magnesium. That matters because magnesium typically isn't very bioavailable. In fact, a 2019 study in Nutrients notes that only about 30% of the magnesium you consume through food makes its way into your system.

By attaching another substance to the base mineral magnesium, you can improve the amount of magnesium that actually gets absorbed by your body. This helps you get closer to not just meeting the recommended daily amount of magnesium – between 310 milligrams and 420 milligrams for most adults depending on gender — but also maximizing the potency of the magnesium dose you take. 

Magnesium can be chelated with several chelating agents, including the amino acid called glycine. When glycine is used, the end product is known as magnesium glycinate. It's still a kind of chelated magnesium, but it has potential benefits to your muscles, your mind, and your sleep.

Some people like to take magnesium glycinate to support their mental health by reducing anxiety and depression. Their newfound calmness, in turn, makes them able to more fully rest and recharge because they're less likely to toss and turn. But is this all just hype? A 2023 review in Biological Trace Element Research sought to investigate the validity of the claim that magnesium could be a natural sleep aid. After evaluating past studies, the review concluded that there was a tentative relationship between magnesium intake and higher sleep quality. However, some studies were inconclusive.

That said, other experts acknowledge the value of trying magnesium glycinate for patients with sleeping disorders. In an interview with WebMD, board-certified psychiatrist Dr. Faisal Tai explained that "[m]agnesium glycinate is a well-regarded supplement known for its potential to contribute to better sleep and alleviate overall anxiousness." (Incidentally, you may be able to amplify magnesium's sleep effect by adding melatonin to your nightly routine.)

In terms of additional advantages, magnesium glycinate has shown promise as a post-workout muscle recovery supplement. Case in point, a 2024 review in the Journal of Translational Medicine determined that taking 350 milligrams of magnesium glycinate about two hours before intense exercise could help ward off soreness and improve recovery.

To sum it up, if you only want to take magnesium, consult your doctor about adding a chelated magnesium supplement to your diet. On the other hand, if you're interested in using magnesium for muscular performance, mood enhancement, or sleep improvement, you may want to opt for the chelated version known as magnesium glycinate instead.