Magnesium Chelate vs Glycinate: Which Magnesium Form Is Best For You?

Magnesium chelate or chelated magnesium is magnesium bound to an organic molecule to improve absorption. Magnesium glycinate is a specific chelated form bound to glycine and is especially popular for gentle digestion, relaxation, and sleep support.

If you're trying to choose the best magnesium supplement for your needs, that distinction matters: some forms are easier on the stomach, some are better for constipation, and others are better suited to muscle function, relaxation, or sleep quality, especially if you're not getting enough magnesium from diet alone.

It can be difficult to know which form of magnesium is best for you. The confusion doesn't ease when terms like magnesium chelate, chelated magnesium, and magnesium glycinate are used interchangeably.

This article breaks down what each term means, the real differences between magnesium chelate and glycinate, why chelated forms are often better absorbed, when different magnesium types make sense, how they may support sleep and relaxation, what dosage to consider, and which supplement options are worth a look.

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Why Might We Need Magnesium?

Our bodies need this essential mineral to carry out more than 300 bodily reactions. Magnesium is involved in everything from energy production to DNA synthesis, reproduction to nerve and muscle function. We'll look at the full range of health benefits shortly.

But almost half of us consume less magnesium than we need, with some of us suffering from low magnesium levels.

Low magnesium levels have been associated with a range of adverse health outcomes, including cardiovascular disease and type 2 diabetes, while some research also suggests an association between low magnesium status and depression. (1)

Supplements are an easy way to boost your intake, but you need to know which version of magnesium is best for your particular circumstances. Which brings us on to chelated magnesium...

What Is Chelated Magnesium (Magnesium Chelate)?

Here's the first thing you need to understand about magnesium supplementation: it is usually combined with another compound to make it more stable.

Consider magnesium as a delicate ion needing help to get through the tumultuous environment that is your digestive tract, digestive system and stomach acid. Without help, it may likely be blocked or lose its way.

The chelation process helps the magnesium to travel safely by providing a sturdy hand or 'claw'. (The word 'chelation' comes from ancient Greek and means 'claw' or pincer.) In short, chelation protects magnesium. (2)

Chelated magnesium, therefore, is magnesium that is chemically bonded to an organic compound, such as an organic acid or an amino acid. The exact combination of the two will determine magnesium absorption, solubility, and how much elemental magnesium it provides. The chelated partner may also offer additional benefits over and above the magnesium.

Magnesium Absorption

Studies show that organic forms of magnesium are generally more bioavailable (easier to absorb) than inorganic forms, partly because of differences in solubility. Magnesium oxide, for instance, is an inorganic salt with relatively poor bioavailability. (3-5)

SUMMARY: Magnesium chelate or chelated magnesium is an umbrella term for a mineral that is chemically bonded to an organic molecule, thus improving absorption.

Chelated Types of Magnesium Include...

There are several different forms of chelated magnesium. They include:

• Magnesium glycinate (also known as bisglycinate): Bound to the amino acid glycine and generally considered gentle on the stomach. It is commonly chosen for sleep and relaxation, with a recent randomised trial finding a modest improvement in insomnia symptoms with magnesium bisglycinate. We're going to talk about this particular form of magnesium in more detail shortly. (6)

• Magnesium taurate: Bound to the amino acid taurine. It is sometimes used for cardiovascular health and blood pressure, although clinical evidence specific to magnesium taurate remains limited. (7)

• Magnesium aspartate: Bound to aspartic acid. It is primarily used as a general magnesium supplement, rather than being associated with a particular health benefit; studies have also investigated its effects on blood pressure, with mixed results. (8, 9)

• Magnesium malate: Bound to malic acid and generally used as a source of magnesium, although evidence for specific benefits of this form is limited.

• Magnesium L-threonate: Bound to threonic acid. It is particularly marketed for brain health, cognition and sleep, and recent randomised trials have reported improvements in some cognitive and subjective sleep measures, although the evidence is still emerging. (10)

• Magnesium citrate: Bound to citric acid and commonly used for constipation because of its laxative effect. It draws water into the bowel, helping to soften stools and stimulate bowel movements. (11)

What Is Magnesium Bisglycinate (Magnesium Glycinate)?

The title of this article (and many Google questions) positions magnesium chelate and magnesium glycinate as in opposition, doesn't it? But in reality, magnesium glycinate (also called bisglycinate) is a form of chelated magnesium. One of the most popular forms, in fact.

Bound to Amino Acid Glycine

Magnesium glycinate binds together two glycine molecules with one atom of magnesium. Glycine is easily recognized by the body, so it is typically well absorbed.

While magnesium offers its own benefits, glycine has others. Glycine is a significant inhibitory neurotransmitter in the brain, meaning it helps to calm excitable nerves. As such, it is known for its calming properties. Magnesium glycinate, therefore, is popular for sleep support, stress relief, and anxiety relief.

It's also considered a gentler form of magnesium, less likely to cause digestive issues and their consequences than other forms of the mineral. (12)

SUMMARY: Magnesium glycinate is a chelated form of magnesium that is paired with calming glycine, increasing its bioavailability and showing promise for sleep and relaxation.

Overall Health Benefits of Magnesium: Heart Health and More

Given that magnesium is used in more than 300 bodily functions, you won't be surprised to find that it's the fourth most abundant mineral in our bodies and is useful for a myriad of health benefits. Such as...

• Muscle Health and Nervous System Function. We need magnesium to help nerve signalling and to help nerves communicate with our muscles, supporting normal muscle use and nerve function. For this reason, magnesium is often used for muscle cramps and muscle relaxation. (13)

• Cellular Energy Production. Magnesium is heavily involved in energy production, as well as protein synthesis.

• Healthy Bones and Bone Density. Our bones need magnesium for bone mineralisation and healthy bone density. (14)

• Heart Health. Magnesium contributes to a normal heart rhythm by helping to regulate the movement of potassium and calcium across cell membranes.

• Migraine headaches. While research is limited, it does appear that low magnesium levels may be associated with migraine headaches. The American Headache Society suggests that magnesium is possibly effective for migraine prevention. (1)

• Magnesium and a healthy immune system: Magnesium plays a role in normal immune function, supporting processes involved in both innate and adaptive immunity. Research suggests that low magnesium status may be associated with reduced immune-cell activity and increased inflammation. However, there is currently limited evidence that taking additional magnesium improves immune function in people who already have adequate magnesium levels. (1, 15)

• Blood sugar levels: Magnesium plays an important role in glucose metabolism and helps regulate blood sugar levels. (16)

• Sleep: As I mentioned earlier, magnesium glycinate is believed to support relaxation. Studies suggest it can support quality sleep as well. In fact, this probably deserves a special section of its own...

How Magnesium May Support Sleep

Studies show that magnesium works to support sleep in several different ways, including:

• Calming your nervous system ahead of bed

• Relaxing muscles, often used for leg cramps (17)

• Supporting your natural sleep-wake cycle or circadian rhythms (18, 19)

• May help to reduce mild anxiety and PMS-related anxiety (20)

Sleep Studies

Clinical studies into magnesium and sleep have shown that magnesium may help you to fall asleep quicker, sleep more while in bed (sleep efficiency) and sleep more overall by reducing your chances of waking in the night. (21, 22)

Best Sleep Supplement with Three Forms of Magnesium

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How Much Magnesium Do You Need?

The Recommended Dietary Allowance for magnesium varies by age and gender. They are:

1. 19-30 years old: 400mg for men and 310mg for women.

2. 31 years and above: 420mg for men and 320mg for women.

3. Magnesium needs increase during pregnancy and breastfeeding. Please see your healthcare professional for advice.

Best Magnesium Supplement

Ideally you'll be able to gain enough magnesium from diet alone. Magnesium-rich foods include green leafy vegetables, whole grains, legumes, nuts and seeds, and dark chocolate. Unfortunately, statistics show we often struggle to gain enough magnesium from our food, so supplementation may help. (1, 24)

We recommend Performance Lab Magnesium. This supplement combines magnesium bisglycinate with our own special NutriGenesis magnesium, magnesium made with the same co-factors as you'd find in nature. This is a non-buffered form for superior absorption. With capsules made from fermented tapioca, this is a vegan-friendly product.

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Final Thoughts

There is no single 'best' form of magnesium for everyone. Magnesium chelate is a broad term for magnesium bound to another organic molecule, while magnesium glycinate, citrate, taurate, aspartate, malate and L-threonate are specific forms with different properties.

Your choice may depend on what you are looking for. Magnesium glycinate, for instance, is often chosen for its gentleness on sensitive stomachs and its potential relaxation and sleep benefits. Meanwhile, magnesium citrate is commonly used when a laxative effect is also desirable.

Ultimately, the amount of elemental magnesium, the form you tolerate well and your individual nutritional needs are all worth considering when choosing a supplement. Magnesium from food should form the foundation of your intake, with supplementation providing a useful option when dietary intake is insufficient.

Frequently Asked Questions

Can I take magnesium glycinate with other supplements?

Generally, magnesium glycinate can be taken alongside many other vitamins and minerals. It is often combined with nutrients such as vitamin D and zinc, although there is no need to take multiple supplements simply because they are commonly marketed together. High doses of zinc can interfere with magnesium absorption.

More importantly, magnesium can interact with certain medicines. It can reduce the absorption of some antibiotics and oral bisphosphonates, so these should be taken at separate times. If you take prescription medicines regularly, check with your doctor or pharmacist before adding a magnesium supplement.

How can I tell if I have magnesium deficiency?

Magnesium deficiency can be difficult to identify from symptoms alone. Mild deficiency may produce no obvious symptoms, while more significant deficiency can cause loss of appetite, nausea, vomiting, fatigue and weakness. Severe deficiency may cause muscle cramps, numbness or tingling, seizures or an abnormal heart rhythm.

A blood test can help identify low magnesium levels, but serum magnesium does not necessarily reflect the body's total magnesium stores. This means that a normal result does not always rule out inadequate magnesium status. If you are concerned about deficiency, particularly if you have symptoms or a medical condition that affects magnesium levels, speak to your healthcare professional.

Are chelated forms always better than salts?

Not necessarily. Some organic forms of magnesium are more readily absorbed than poorly soluble forms such as magnesium oxide. One study, for instance, found that only around 4% of magnesium from magnesium oxide was absorbed, indicating relatively poor bioavailability compared with several other magnesium forms. (9) 
However, different magnesium salts and chelates have different properties and uses. For example, magnesium citrate is well absorbed and is also used for its laxative effect, while other forms may be chosen for their tolerability or specific intended use.

The most appropriate form therefore depends on the individual, rather than chelated magnesium automatically being “better” than every other form.