Magnesium Creatine Chelate
Magnesium Creatine Chelate is a unique supplement that combines two substances: magnesium and creatine. Creatine is an organic compound that is naturally produced by the body and is also found in protein-rich foods like meat and fish. It’s frequently used as a supplement by athletes and those looking to improve performance and muscle gain due to its energy-boosting and muscle-building properties.
On the other hand, magnesium is an essential mineral needed for various biological functions, including protein synthesis, muscle and nerve function, and blood glucose control. Its combination with creatine in the form of a chelate (a type of bond) allows for superior absorption and utilization by the body.
Benefits of Magnesium Creatine Chelate:
- Enhanced Strength and Muscle Growth: The creatine content helps in boosting the body’s ATP (Adenosine Triphosphate) production, which is a key energy source for muscle contraction. This, in turn, can enhance strength, power, and muscle mass.
- Improved Exercise Performance: By supplying muscles with a greater energy source, this supplement can improve high-intensity workout performance and reduce fatigue.
- Better Absorption: The chelation with magnesium can enhance the absorption of creatine, making it potentially more effective than other forms of creatine supplementation.
- Reduced Water Retention: Some studies suggest that Magnesium Creatine Chelate may cause less water retention compared to creatine monohydrate, potentially leading to a leaner physique.
- Provides Essential Minerals: Magnesium is vital for numerous physiological functions. This supplement can therefore also help meet magnesium dietary requirements.
According to a study published in Nutrients, long-term supplementation with magnesium creatine chelate can improve repeated sprint ability in elite soccer players. Another study found that low-dose magnesium creatine chelate supplementation for 16 weeks improved repeated sprint ability in elite soccer players. Magnesium creatine chelate is believed to be more easily absorbed by the body than other forms of creatine, such as creatine monohydrate, and may cause less bloating and side effects.
Typically, a dosage of around 2.5 – 5 grams per day of Magnesium Creatine Chelate is recommended. This should be split into a loading phase (typically 20 grams per day for 5-7 days) and a maintenance phase (3-5 grams per day thereafter). However, the dosage may vary depending on individual needs, goals, and tolerance, and it’s best to consult with a healthcare provider before beginning any new supplement regimen.
As with any supplement, Magnesium Creatine Chelate can have potential side effects, although it is generally well tolerated. These may include gastrointestinal issues like bloating, diarrhea, or stomach upset. High doses of magnesium can also cause digestive issues. Furthermore, individuals with kidney disease should avoid using creatine, as it may worsen their condition.
Sources:
- Magnesium creatine chelate versus creatine monohydrate – Predator Nutrition: https://www.predatornutrition.com/articlesdetail?cid=magnesium-creatine-chelate-vs-creatine-monohydrate
- Benefits of Creatine Supplementation | Human Nutrition and Health – Balchem: https://balchem.com/human-nutrition-health/blog/benefits-of-creatine-supplementation/
- The Importance of Magnesium in Clinical Healthcare – PMC – NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
- The Effects of Long-Term Magnesium Creatine Chelate Supplementation on Repeated Sprint Ability (RAST) in Elite Soccer Players – ResearchGate: https://www.researchgate.net/publication/344403465_The_Effects_of_Long-Term_Magnesium_Creatine_Chelate_Supplementation_on_Repeated_Sprint_Ability_RAST_in_Elite_Soccer_Players
- Creatine in Health and Disease – PMC – NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7910963/
- The Effects of Long-Term Magnesium Creatine Chelate Supplementation on Repeated Sprint Ability (RAST) in Elite Soccer Players – PMC – NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600931/
