Chelated magnesium is a type of magnesium that is combined with another compound to make it more stable. This version of magnesium is easier for your body to break down and absorb, and may have fewer digestive side effects. Chelated versions of magnesium include magnesium glycinate, magnesium taurate, and magnesium malate.
Diets high in magnesium are linked to a lower risk of high blood sugar and diabetes. Having diabetes can also affect how much magnesium your body keeps or gets rid of through your urine (pee).
Research has found that magnesium supplements may lower your risk of developing diabetes. The mineral can improve how well insulin in your body reacts to raised blood sugars (also called insulin sensitivity), and may also benefit people with diabetes.
Magnesium helps relax blood vessels, which can promote blood flow and maintain healthy blood pressure. Low magnesium levels and low magnesium intake through diet can lead to a higher risk of high blood pressure. So, magnesium may also help lower your blood pressure.
Chelated magnesium has been shown to lower blood pressure in people with hypertension (high blood pressure) who are already taking blood pressure medication. Magnesium is also not likely to affect blood pressure medicines, making it a safe supplement to take with other medicines. However, the mineral may not be as helpful if you do not have high blood pressure.
Compounds commonly joined with magnesium, like glycine and taurine, have also been shown to lower blood pressure.
Studies of magnesium and blood pressure are mixed, and more research is needed to determine how useful the mineral is in lowering blood pressure.
Magnesium helps regulate the amount of stress and sleep hormones in your body and brain, helping you feel calm and well-rested. It also regulates chemicals in your brain that affect your mood, like serotonin, which could help improve depression and anxiety symptoms.
Research shows magnesium doses of 500 milligrams can improve sleep, which can influence mood and cognition. Studies have shown that magnesium makes it easier to fall asleep and can improve nighttime restlessness caused by restless leg syndrome.
Chelated magnesium is not commonly available in food. However, magnesium itself can be found in many foods and beverages, including:
- Roasted pumpkin seeds: 156 milligrams per 1 ounce, or 37% of the Daily Value (DV)
- Dry roasted almonds: 80 milligrams per 1 ounce, or 19% of the DV
- Spinach: 78 milligrams per 1/2 cup, or 19% of the DV
- Soy milk: 61 milligrams per 1 cup, or 15% of the DV
- Black beans: 60 milligrams per 1/2 cup, or 14% of the DV
Magnesium supplements can be found in nearly all forms, like tablets, capsules, liquid, gummies, powder, and lotion. Talk with your doctor to decide which form is best for you.
You can take magnesium at any time of day, with or without food. Read the label of your magnesium supplement for product-specific instructions.
If you are looking specifically for a chelated magnesium product, read the product’s label. Many products will list the type of magnesium used and if it is chelated on their label. You can also ask your doctor for a supplement recommendation.
Dosage
The best dosage for chelated magnesium depends on your reason for taking the supplement. The recommended daily intake of magnesium through diet ranges from 310-420 milligrams in adults. Supplement doses are often higher than the 310-420 milligram recommendation.
Read the label of your magnesium product for product-specific dosage recommendations. Also, talk with your doctor to decide which dose is best for you.
Chelated magnesium supplements are generally considered safe when used appropriately. It is possible to take too much magnesium, which can lead to serious side effects. If you have kidney disease or other conditions that can raise your magnesium level, talk with your doctor. They can help you decide if a chelated magnesium supplement would be safe for you.
Potential Drug Interactions
Magnesium may interact with other medications and supplements, like:
- Antibiotics: Magnesium can combine with certain antibiotics and block them from working well. This includes Vibramycin (doxycycline), Cipro (ciprofloxacin), and Levaquin (levofloxacin). It is best to space out when you take magnesium and these antibiotics by at least 2 hours before or 4-6 hours after a magnesium supplement.
- Diuretics: Diuretics can raise or lower how much magnesium your body absorbs. Examples of diuretics include Lasix (furosemide) and hydrochlorothiazide.
- Bisphosphonates: If you take magnesium at the same time as bisphosphonates, like Fosamax (alendronate) for osteoporosis, your body may not absorb the medications well. You should separate magnesium supplements and bisphosphonates by at least 2 hours.
Talk with a healthcare provider to determine if chelated magnesium may interact with other supplements and medications you may be taking.
Can You Take Too Much Chelated Magnesium?
The tolerable upper limit for magnesium supplements in adults is 350 milligrams. Doses higher than 350 milligrams may increase your risk for side effects like nausea and diarrhea. However, some higher doses are often taken and considered safe and effective for certain conditions. Talk with your doctor to decide which dose is best and safest for you.
The side effects of chelated magnesium are the same as general magnesium side effects. Magnesium affects the gastrointestinal tract and may cause nausea, diarrhea, and stomach pain.
Very high doses of magnesium can lead to magnesium toxicity. Magnesium toxicity can cause serious symptoms, like hypotension (low blood pressure), muscle weakness, and irregular heartbeat.
Since the body absorbs chelated magnesium better than other magnesium products, it may cause less side effects. In particular, chelated magnesium passes through the digestive system without breaking down, which may help avoid digestive side effects.
Chelated magnesium is a type of magnesium that is combined with another compound to make it more stable. This version of magnesium improves how well magnesium is broken down and absorbed by your body. Since chelated magnesium is better absorbed by the body than other magnesium products, it may cause less side effects. Magnesium supplements can help lower your risk for diabetes, lower your blood pressure, and improve your sleep and mood.
