All types of magnesium supplements contain magnesium itself, which is referred to as “elemental” magnesium, plus another molecule that acts as a carrier for the mineral. The term “chelation” refers to the manner in which the elemental magnesium is chemically bound to the carrier. Chelated magnesium contains elemental magnesium as well as two or more other molecules that function as “carriers” for it. In this case, a blend of amino acids. Nonchelated magnesium, on the other hand, contains magnesium bound to a carrier by a single point of attachment.

Most health experts agree that the benefits of chelated magnesium supplements include increased stability and superior bioavailability.⁴ This allows for more of the mineral to be effectively utilized by the body for the wide range of health benefits that magnesium confers.

Studies dating back to the 1960s found that a combination of magnesium and potassium aspartates had a positive effect on fatigue and reduced muscle hyper-excitability.⁸ A 2017 investigation at the University of Alberta⁹ found that supplementation with highly absorbable forms of magnesium like aspartate can help ease symptoms of acute asthma such as breathlessness.

Scientific research has also highlighted the benefits of therapeutic magnesium supplementation for neurological and psychiatric diseases, including depression and anxiety.¹⁰ Because of its bioavailability, magnesium aspartate is one of the types of magnesium frequently used in this research.

One report presented at the “Hamburg Symposium” in Germany on magnesium orotate found it can have a “beneficial effect on the myocardium under conditions of stress ranging from myocardial infarction to severe physical exercise.”¹³ Other symposium presenters noted that magnesium orotate may improve exercise tolerance. This was true not only for trained athletes but also for people with a diagnosis of coronary artery disease.

Another study published in the journal Cardiovascular Drugs Therapy¹⁴ reported that steady supplementation with magnesium orotate helped improve function in ventricular function as well as exercise tolerance, specifically in patients with coronary heart disease.

Consuming enough magnesium is necessary for the absorption and transport of other minerals, including calcium and potassium. It’s essential for maintaining healthy nerve impulses, a healthy heart rhythm, and muscle contraction. A 2016 study¹⁸ found that supplementing with 350 mg of magnesium citrate daily for 24 weeks reduced arterial stiffness in overweight and obese adults – a great benefit for cardiovascular health.

Magnesium citrate also plays an important role in intestinal health and is the best magnesium supplement for constipation, defined as having fewer than three bowel movements per week. Not only can constipation be extremely uncomfortable, but it can also lead to toxic build up which taxes the liver. According to many sources, magnesium citrate can provide relief from chronic constipation.¹⁹

Manganese citrate is a form of manganese that’s easily absorbed in the body. As an antioxidant it helps to protect cells from the free radical damage that causes aging and diseases such as cancer. It also aids in blood sugar regulation though its role in the synthesis and secretion of insulin. Manganese plays an important role in energy production and metabolism and activates various enzymes for the proper digestion and utilization of food.

Manganese citrate can be especially beneficial for strengthening bones. A study of women with weak bones²² who took manganese in addition to other nutrients (including magnesium) for one year experienced significant improvements in bone mass.