Albion Magnesium Chelate Glycinate
Also known as: Magnesium glycinate chelate, Magnesium glycinate, Albion Magnesium Chelate Glycinate, Magnesium bis(glycinate)
Overview
Magnesium bis(glycinate), commonly known as magnesium glycinate, is a highly bioavailable chelated form of magnesium where the mineral is bound to two molecules of the amino acid glycine. This chelation significantly enhances its absorption and reduces gastrointestinal side effects, particularly the laxative effect often associated with other magnesium forms like magnesium oxide. It is primarily used to correct magnesium deficiency, support muscle and nerve function, improve sleep quality, and alleviate menstrual discomfort. Unlike naturally occurring magnesium in foods, magnesium glycinate is synthesized for supplementation. Its key characteristics include superior absorption via active amino acid transporters and excellent tolerability, making it a preferred choice for individuals with sensitive digestive systems. While magnesium supplementation generally is well-researched, specific studies on Albion's patented magnesium glycinate chelate often focus on its absorption and tolerability advantages.
Benefits
Albion's magnesium glycinate chelate offers several evidence-based benefits, primarily centered around its superior absorption and tolerability. Comparative studies have shown it to have 8.8 times greater absorption than magnesium oxide, 5.6 times greater than magnesium sulfate, and 2.3 times greater than magnesium carbonate, indicating a significant advantage in bioavailability. This enhanced absorption also translates to reduced gastrointestinal side effects, particularly a much lower incidence of diarrhea compared to other magnesium salts, making it highly tolerable for sensitive individuals. For menstrual discomfort, double-blind studies have demonstrated that a 400 mg dose of magnesium chelate can significantly reduce or eliminate abdominal pain. While preliminary, some randomized controlled trials (RCTs) suggest potential improvements in sleep quality and mood with magnesium glycinate supplementation, though larger trials are needed to confirm these effects. Individuals with diagnosed magnesium deficiency, those experiencing menstrual pain, or those with gastrointestinal sensitivity to other magnesium forms are most likely to benefit. The absorption improvements are quantitatively substantial, leading to more effective repletion of magnesium stores.
How it works
Magnesium bis(glycinate) functions by providing an essential mineral that acts as a cofactor in over 300 enzymatic reactions within the body. These reactions are crucial for ATP metabolism, nerve impulse transmission, muscle contraction, and the regulation of vascular tone. The chelation with glycine is key to its enhanced mechanism of action. Glycine protects the magnesium ion from interacting with inhibitors and precipitating in the gastrointestinal tract, thereby maintaining its solubility. Crucially, the magnesium-glycine complex is absorbed via active amino acid transporters in the gut, a mechanism that is more efficient than the passive diffusion utilized by inorganic magnesium salts. This active transport bypasses common absorption limitations, leading to higher intracellular magnesium levels. Once absorbed, magnesium modulates ion channels, enzyme activity, and neurotransmitter release, contributing to its wide range of physiological effects.
Side effects
Magnesium bis(glycinate) is generally considered safe and well-tolerated, with a significantly lower incidence of gastrointestinal side effects compared to other magnesium forms. Mild gastrointestinal discomfort is rare, and the laxative effect is substantially reduced. Uncommon side effects (1-5% of users) may include mild nausea or headache. Very rare side effects (<1%) could involve hypotension or allergic reactions. Individuals with severe renal impairment should avoid magnesium supplementation due to the risk of hypermagnesemia, a condition where magnesium levels in the blood become too high. Magnesium can interact with certain medications, potentially reducing the absorption of antibiotics (e.g., tetracyclines, quinolones) and bisphosphonates; it is advisable to take these medications at least 2-4 hours apart. Pregnant women and the elderly can generally use magnesium glycinate, but consultation with a healthcare provider is recommended to determine appropriate dosing and monitor for any specific concerns.
Dosage
For general supplementation and to address mild deficiency, a minimum effective dose of around 200-400 mg of elemental magnesium daily is often recommended. The optimal dose range typically falls between 400-600 mg of elemental magnesium per day, depending on the severity of deficiency and the specific clinical indication. The generally recognized maximum safe dose from supplements to avoid laxative effects is 350 mg elemental magnesium daily, though higher doses may be used under medical supervision for specific conditions. Magnesium glycinate can be taken with or without food, and splitting the daily dose into two or more administrations may further improve absorption and minimize any potential mild gastrointestinal discomfort. Due to its superior absorption, Albion's chelate form may achieve desired effects at lower elemental magnesium doses compared to less bioavailable forms. To maximize absorption, it is advisable to avoid concurrent intake with very high doses of calcium or meals rich in phytates, which can interfere with magnesium uptake. Adequate vitamin D status may also influence magnesium metabolism and utilization.
FAQs
Is Albion Magnesium Glycinate better absorbed than other forms?
Yes, studies indicate that Albion Magnesium Glycinate is absorbed 2-9 times more effectively than common magnesium salts like oxide or sulfate, leading to higher bioavailability.
Does it cause diarrhea?
No, it causes significantly less diarrhea compared to magnesium oxide or sulfate, making it a suitable option for individuals with sensitive digestive systems.
How soon will benefits appear?
While absorption is immediate, clinical benefits such as symptom relief may take 2-4 weeks or longer to become noticeable, depending on the specific condition and individual.
Can it improve sleep?
Some preliminary research suggests magnesium glycinate may improve sleep quality and mood, but larger, more robust randomized controlled trials are needed to confirm these effects.
Is it safe long-term?
Yes, long-term use of magnesium glycinate is generally considered safe within recommended dosages for individuals with normal kidney function.
Research Sources
- https://dremilyparke.com/wp-content/uploads/2021/07/PDN-EJP602-magnesium-glycinate.pdf – This document, likely a product data sheet or review, highlights Albion's magnesium glycinate chelate's superior absorption (8.8x vs. oxide, 5.6x vs. sulfate, 2.3x vs. carbonate) and reduced gastrointestinal side effects. It also notes its effectiveness in reducing menstrual abdominal pain at a 400 mg dose, citing comparative absorption studies and double-blind trials.
- https://www.calabasasmedicinegroup.com/reacted-magnesium – This source discusses the benefits of chelated magnesium forms, particularly 'reacted magnesium' (likely referring to chelated forms like glycinate). It emphasizes improved absorption and tolerability compared to inorganic salts, supporting the claims of higher bioavailability and fewer GI issues for chelated magnesium.
- https://orthomolecularproducts.ca/docs/canadalibraries/pdn/ompc-reactedmagcapsules_pdn_can_eng_-a.pdf?sfvrsn=3db3b18d_12 – Similar to the first source, this product data sheet from Orthomolecular Products details the advantages of chelated magnesium, specifically mentioning 'reacted magnesium capsules'. It reiterates the superior absorption rates and reduced laxative effect, aligning with the benefits attributed to Albion's magnesium glycinate chelate.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12189353/ – This PMC article is a meta-analysis examining the effects of magnesium supplementation on oxidative stress biomarkers. It concluded that magnesium supplementation did not show a significant effect on these markers, suggesting that magnesium's antioxidant effects are inconclusive based on the analyzed RCTs. The study did not specifically focus on chelated forms.
- https://www.nmi.health/magnesium-a-review-of-clinical-use-and-efficacy/ – This systematic review from NMI Health analyzed 27 RCTs on magnesium's clinical efficacy. It found IV magnesium sulfate effective for pain reduction in anesthesia. For oral magnesium, it noted that a 400 mg/day chelate form showed no significant metabolic improvements in one trial with metabolic syndrome patients, possibly due to insulin resistance, while other trials showed improved magnesium status and insulin sensitivity with supplementation. It highlights heterogeneity in studies and the potential need for higher doses in certain populations.
- https://esmed.org/MRA/mra/article/view/5410 – This source describes a randomized double-blind placebo-controlled crossover trial on magnesium glycinate supplementation and sleep quality in 31 adults with nonclinical insomnia. The study found trends toward improved sleep quality and mood, but acknowledged that the small sample size limited statistical power, suggesting the need for larger trials.
Recommended Articles
Bone Health Supplements for Plant-Based Postmenopausal Women
Optimal bone health for postmenopausal individuals on plant-based diets involves calcium, vitamin D, magnesium, and vitamin K2 supplementation.
Top Men's Vitality Supplements & Ingredients
Vitamin D, Zinc, Magnesium, and L-arginine are crucial for men's vitality, supported by scientific evidence.
Essential Nutrients for Health: What You Need
A balanced diet including a variety of key nutrients is crucial for health maintenance and disease prevention.
Top Ingredients for Healthy Blood Pressure
Dietary ingredients like potassium, magnesium, and the DASH diet play crucial roles in managing blood pressure.