Description:
Magnesium Bisglycinate is a compound that combines the essential mineral magnesium with the amino acid glycine. This unique form of magnesium supplement is highly bioavailable, meaning it is easily absorbed and utilized by the body.
Unlike other magnesium compounds, Magnesium Bisglycinate is created through a chelation process, where the magnesium molecule is bound to the glycine molecule. This chelated form enhances its absorption and reduces the risk of gastrointestinal discomfort that is commonly associated with other magnesium supplements.
Magnesium itself is a crucial mineral involved in numerous bodily functions. It plays a vital role in maintaining healthy bones, muscles, and nerves. It also supports energy production, protein synthesis, and DNA repair. Furthermore, magnesium is involved in regulating blood pressure, heart rhythm, and glucose metabolism.
The addition of glycine to magnesium in the form of Magnesium Bisglycinate offers additional benefits. Glycine is an amino acid that acts as a neurotransmitter and has a calming effect on the brain. This combination may promote relaxation and support healthy sleep patterns.
Moreover, Magnesium Bisglycinate is considered gentle on the digestive system due to its chelated form. This makes it suitable for individuals with sensitive stomachs or those who experience digestive issues when taking other magnesium supplements.
Overall, Magnesium Bisglycinate is a highly absorbable and well-tolerated form of magnesium that provides the body with the essential mineral it needs for optimal health and functioning. Its unique formulation offers potential advantages over other magnesium supplements, making it a popular choice for individuals seeking to supplement their magnesium intake.
Expert Recommendations:
Dr. Andrew Huberman suggests using this method to facilitate the transition into sleep and enhance the quality of sleep.¹
What are the differences between Magnesium Bisglycinate and Magnesium Glycinate?
Magnesium bisglycinate and magnesium glycinate are both forms of magnesium supplements. The main difference lies in their absorption rates and bioavailability. While magnesium bisglycinate has a higher bioavailability, magnesium glycinate is well-tolerated and offers the benefits of magnesium glycinate, such as promoting relaxation and better sleep.
Benefits:
• Improved sleep quality
• Reduced muscle cramps and spasms
• Enhanced mood and reduced symptoms of depression
• Increased energy levels
• Improved digestion and reduced constipation
• Enhanced brain function and cognitive performance
• Strengthened bones and reduced risk of osteoporosis
• Reduced symptoms of PMS (premenstrual syndrome)
• Improved insulin sensitivity and blood sugar control
• Reduced inflammation and improved overall immune function
Precautions:
• Consult with a healthcare professional: It is important to consult with a healthcare professional before taking any new supplement, including magnesium bisglycinate. They can provide personalized advice based on your specific health needs and any existing medical conditions or medications you may be taking.
• Allergies: Individuals with known allergies to magnesium or glycine should avoid taking magnesium bisglycinate.
• Kidney problems: People with kidney problems or impaired kidney function should exercise caution when taking magnesium supplements, including magnesium bisglycinate. High levels of magnesium in the blood can be harmful to individuals with kidney issues.
• Medication interactions: Magnesium bisglycinate may interact with certain medications, such as antibiotics, blood pressure medications, and diuretics. It is important to inform your healthcare provider about all medications you are taking to avoid any potential interactions.
• Dosage: Follow the recommended dosage instructions provided by the manufacturer or as advised by a healthcare professional. Taking excessive amounts of magnesium bisglycinate can lead to digestive issues such as diarrhea and stomach cramps.
• Side effects: While generally considered safe when taken as directed, some individuals may experience side effects such as nausea, vomiting, or abdominal discomfort. If these side effects persist or worsen, discontinue use and consult a healthcare professional.
• Pregnancy and breastfeeding: Pregnant or breastfeeding individuals should consult with their healthcare provider before taking magnesium bisglycinate, as the safety of the supplement during these periods is not fully established.
• Other health conditions: People with certain health conditions, such as heart disease or diabetes, should exercise caution when taking magnesium bisglycinate. It is advisable to seek medical advice before starting supplementation.
• Quality and purity: Ensure that the magnesium bisglycinate supplement you choose is from a reputable brand, and check for third-party testing and certifications to ensure quality and purity.
• Storage and expiration: Store magnesium bisglycinate according to the instructions provided by the manufacturer and check the expiration date before consumption. Expired or improperly stored supplements may lose their effectiveness or become potentially harmful.
References:
1.
Rational Supplementation for Health & Performance