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Bisglicinato De Magnesio

Also known as: Magnesium bisglycinate, Magnesium glycinate, Bisglicinato de Magnesio

Overview

Magnesium bisglycinate is a chelated form of magnesium, where magnesium ions are bound to two glycine molecules. This chelation enhances its stability and absorption compared to inorganic magnesium salts, making it a preferred choice for supplementation. It is primarily used to support muscle function, nervous system health, cardiovascular health, sleep quality, and cognitive function in individuals with magnesium deficiency or increased needs. Magnesium bisglycinate is known for its high bioavailability and gastrointestinal tolerance, resulting in a lower incidence of laxative effects compared to other forms like magnesium oxide. While research on the bisglycinate form specifically is less abundant, it is generally accepted as a superior form based on absorption studies. Systematic reviews and meta-analyses support magnesium’s benefits broadly, though direct randomized controlled trials (RCTs) comparing bisglycinate to other forms are limited.

Benefits

Magnesium bisglycinate is known for its improved magnesium status due to better absorption compared to other forms. This leads to enhanced physiological magnesium levels, positively affecting sleep quality, including reduced sleep latency and improved sleep duration, as supported by systematic reviews linking magnesium status to sleep health. Cognitive benefits in adults, such as potential improvements in memory and executive function, are also observed, supported by systematic reviews examining magnesium forms and cognitive outcomes. Furthermore, it offers cardiovascular benefits, including reduced risk factors for cardiovascular disease, as supported by meta-analyses of circulating magnesium levels and dietary intake. Secondary benefits include a reduction in muscle cramps and spasms, and potential reduction in anxiety and stress symptoms. Older adults, individuals with magnesium deficiency, athletes, and those with sleep disturbances may benefit most.

How it works

Magnesium bisglycinate works by providing a highly bioavailable form of magnesium, which acts as a cofactor in over 300 enzymatic reactions. These reactions are crucial for ATP production, neurotransmitter synthesis, and muscle contraction. It supports nervous system function by modulating NMDA receptors and GABAergic activity, regulates muscle contraction and relaxation, and influences cardiovascular tone and blood pressure. The bisglycinate chelation protects magnesium from binding to inhibitors in the gut, enhancing absorption and reducing gastrointestinal side effects compared to non-chelated forms. Its molecular targets include the NMDA receptor, ATPase enzymes, and various ion channels.

Side effects

Magnesium bisglycinate is generally safe and well-tolerated. Common side effects are minimal, with a lower likelihood of causing diarrhea or gastrointestinal discomfort compared to magnesium oxide. Uncommon side effects, affecting 1-5% of users, may include mild gastrointestinal upset in sensitive individuals. Rare side effects, occurring in less than 1% of users, include hypermagnesemia, primarily in cases of renal impairment or excessive dosing. It may interact with certain antibiotics, bisphosphonates, and diuretics, requiring consideration of administration timing to avoid absorption interference. It is contraindicated in individuals with severe renal impairment. Caution is advised in patients with kidney disease, while it is generally considered safe in pregnancy when dosed appropriately.

Dosage

The minimum effective dose of magnesium bisglycinate is typically 100–200 mg of elemental magnesium daily. Optimal dosage ranges from 200–400 mg of elemental magnesium per day, depending on individual needs. The maximum safe dose is generally considered to be up to 350 mg of elemental magnesium daily from supplements for adults; higher doses may be used under medical supervision. It can be taken with or without food, and splitting doses may improve absorption. The bisglycinate form is preferred for higher absorption and tolerance. Concurrent intake with high-dose calcium or phytate-rich meals should be avoided to optimize absorption. Adequate vitamin D and calcium may support magnesium utilization.

FAQs

Is bisglycinate magnesium better absorbed than other forms?

Yes, magnesium bisglycinate has higher bioavailability and fewer gastrointestinal side effects compared to forms like magnesium oxide, making it a superior choice for supplementation.

Can it help with sleep?

Evidence supports that magnesium supplementation improves sleep quality, and bisglycinate is a preferred form due to its enhanced absorption and reduced gastrointestinal issues.

How soon will I see effects?

Noticeable improvements in sleep and cognitive function may appear within a few weeks of consistent supplementation, while cardiovascular benefits typically take longer to manifest.

Is it safe long-term?

Yes, magnesium bisglycinate is generally safe for long-term use within recommended doses, provided kidney function is normal and there are no contraindications.

Does it cause diarrhea?

Magnesium bisglycinate is less likely to cause diarrhea compared to other forms of magnesium, making it a suitable option for individuals with sensitive digestive systems.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/35184264/ – This systematic review analyzed multiple RCTs and observational studies, showing a consistent association between magnesium status and improved sleep parameters such as reduced sleep latency and increased duration. The review included studies with adequate sample sizes and control groups, supporting the role of magnesium supplementation in sleep health.
https://pubmed.ncbi.nlm.nih.gov/39009081/ – This review summarized evidence from RCTs and cohort studies on various magnesium forms, including bisglycinate, showing positive associations between magnesium supplementation and cognitive outcomes in adults. The review highlighted improved memory and executive function with magnesium supplementation, though effect sizes varied.
https://www.mdpi.com/2072-6643/13/4/1136 – This meta-analysis of prospective studies found that higher circulating and dietary magnesium levels were associated with reduced risk of cardiovascular disease events. While not specific to bisglycinate, it supports the importance of adequate magnesium status for cardiovascular health.
https://examine.com/supplements/magnesium/ – Examine.com provides a comprehensive overview of magnesium supplementation, including different forms, benefits, and potential side effects. It summarizes research findings on magnesium's role in various health outcomes, offering evidence-based information for consumers.
https://pridaho.es/es/blog/news/propiedades-del-magnesio-bisglicinato – This blog post discusses the properties of magnesium bisglycinate, highlighting its benefits and uses. It provides information on its absorption and tolerability, emphasizing its role in supporting overall health and well-being.