Creatine Magnesium Chelate
A chelated complex linking creatine to magnesium to potentially leverage magnesium’s role in ATPase activity, studied primarily for power athletes.
Chelation binds minerals to organic molecules for stability. Here, magnesium may remain associated until absorption, supporting ATP-dependent enzymes while creatine elevates phosphocreatine.
Quick facts
- Primary users
- Rowers, sprinters, team sports
- Research volume
- Limited randomized trials
- Taste
- Neutral to slightly metallic
Who it helps most
- Athletes with marginal magnesium intake
- People stacking creatine with electrolyte protocols
- Users interested in capsule convenience
Limitations & cautions
- Sparse evidence beyond acute studies
- Higher ingredient cost
- Magnesium can loosen stools in sensitive users
Research highlights
Comparable peak power with lower dose
Maxinutrition and BarBend cite lab studies where 2.5 g of magnesium chelate produced similar Wingate test improvements as 5 g monohydrate, though sample sizes were small.
Sources: Maxinutrition – Types of Creatine, BarBend – 9 Different Types of Creatine
Why add magnesium?
Magnesium is a cofactor for creatine kinase, the enzyme that transfers phosphate groups. Ensuring adequate magnesium may support the same energy system creatine feeds, making the pairing logical for athletes with higher sweat losses.
Practical considerations
Many formulas deliver roughly 100 mg elemental magnesium per serving, contributing to daily requirements. Users already supplementing magnesium glycinate should count this toward their totals to avoid GI side effects.
Evidence status
The limited human trials justify labeling this form as specialty rather than essential. It can be a smart rotation for heavy sweaters but should not replace diet-driven magnesium intake.
Practical dosing
2.5–3 g daily (supplying ~1.5 g creatine) alongside meals.
Sourcing checklist
Choose transparent brands that disclose elemental magnesium content and chelate supplier.
Related creatine types
Compare with other creatine formats to find the best fit for your needs.
Sources
Maxinutrition – Types of Creatine
Highlights chelate forms and use cases.
Visit sourceBarBend – 9 Different Types of Creatine
Covers magnesium chelate trials.
Visit source