Magnesium amino acid chelate binds magnesium to amino acids. This structure makes it gentler on digestion than magnesium oxide or citrate. Many people use it before bed to ease muscle tension and quiet the mind.
Absorption happens through amino acid transporters in the gut rather than passive diffusion. The chelate resists interference from phytates or other minerals in food. Doses typically run 200 to 400 mg of elemental magnesium per day, taken in the evening.
Signs of insufficient magnesium include tight muscles, restless legs, poor sleep, and low mood. Supplementing with this form can replenish body stores efficiently. The body holds about 25 g of magnesium, most of it locked in bone.
Loose stools may occur if you take too much. Anyone with kidney problems should check with a doctor before using magnesium supplements.