Creatine Magnesium Chelate
Creatine bound to magnesium, sold as an upgraded form. Two small trials show it works; none show it beats plain creatine monohydrate, which costs far less.
Evidence last reviewed: August 2026
What the science says
- Improves performance versus placebo Limited evidence
A randomised trial found magnesium-creatine chelate with a low-dose regimen improved exercise performance, and a later randomised trial in elite soccer players reported better repeated-sprint ability after long-term use. Both had small samples.
- No demonstrated advantage over monohydrate Moderate evidence
A systematic review of alternative creatine forms concluded that none has been shown to outperform creatine monohydrate for performance or body composition, which remains the reference form.
Dosage & safety
Studied doseTrials used roughly 2.5–5 g/day of magnesium-creatine chelate, without a conventional loading phase.
SafetySame profile as other creatine forms: water retention, occasional GI upset, no established harm to healthy kidneys. People with kidney disease should not supplement creatine without medical supervision, and the magnesium content can add a laxative effect.
Scientific references
- Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance
- The Effects of Long-Term Magnesium Creatine Chelate Supplementation on Repeated Sprint Ability (RAST) in Elite Soccer Players
- Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review
Where to buy
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Related in Physical performance
- Creatine (monohydrate) Strong evidence
- Whey Protein Strong evidence
- Caffeine Strong evidence
- Beta-Alanine Moderate evidence
- BCAA (Branched-Chain Amino Acids) Limited evidence
- EAA (Essential Amino Acids) Moderate evidence