Magnesium Creatine — answers to creatine magnesium chelate
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A form of creatine bonded to magnesium, sold as an alternative to plain creatine monohydrate.
Why it’s used
Taken for the same general reasons as creatine supplements broadly: to support strength and power output during short, high-intensity exercise.
What the evidence is for
supporting strength and power output during short-duration, high-intensity exercise.
What the evidence says
The bulk of creatine research, summarized in a position stand from the International Society of Sports Nutrition, supports creatine monohydrate for exercise performance. The magnesium-chelated form has been examined in a smaller number of trials showing performance effects broadly comparable to monohydrate, but it has not been studied nearly as extensively on its own.
Dose studied
3–5 g — typical creatine maintenance dose studied in exercise performance trials.
Context
General creatine research has used loading protocols of about 20 g per day for several days followed by lower maintenance amounts, though the magnesium chelate form specifically has fewer independently replicated dosing studies.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.