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Magnesium Bisglycinate Chelate

Also known as: Magnesium Bisglycinate, Magnesium Glycinate, Magnesium Chelate, Magnesium Bisglycinate Chelate

Overview

Magnesium Bisglycinate Chelate is a highly bioavailable form of magnesium, commonly used as a dietary supplement to address magnesium deficiency and support various physiological functions. It is formed by combining magnesium with two molecules of glycine, an amino acid. This chelation process enhances magnesium's absorption in the small intestine, primarily through the dipeptide channel, which reduces competition with other minerals and improves overall bioavailability. Magnesium bisglycinate is available in various forms, including capsules, tablets, and powders. It is often preferred over other magnesium forms due to its gentler effect on the digestive system and reduced risk of causing diarrhea. Research suggests potential benefits in managing nocturnal leg cramps, supporting bone health, and improving metabolic parameters, although more specific studies are needed to confirm these effects.

Benefits

Magnesium bisglycinate is primarily used to address magnesium deficiency and offers several potential health benefits. It may help reduce the frequency and severity of nocturnal leg cramps, although the evidence is considered weak and based on studies using various magnesium forms. Some research suggests that magnesium intake, in general, is associated with improved bone mineral density in older adults, but specific studies focusing on magnesium bisglycinate are limited. Additionally, magnesium supplementation has shown promise in improving insulin sensitivity and blood pressure in individuals with metabolic syndrome, although these studies often involve different magnesium formulations. Overall, while magnesium bisglycinate is well-absorbed and may offer benefits, more targeted research is needed to confirm its specific efficacy for various conditions.

How it works

Magnesium bisglycinate chelate works by providing a highly bioavailable form of magnesium that is easily absorbed in the small intestine. The chelation with glycine allows it to be transported via the dipeptide channel, a pathway that doesn't compete with other minerals, thus enhancing absorption. Once absorbed, magnesium participates in hundreds of biochemical reactions in the body, including energy production, muscle and nerve function, blood glucose control, and blood pressure regulation. It also plays a crucial role in bone health and the synthesis of DNA and RNA. By replenishing magnesium levels, magnesium bisglycinate helps maintain these essential physiological processes.

Side effects

Magnesium bisglycinate is generally considered safe for most individuals when taken within recommended dosages. Common side effects are rare but may include mild gastrointestinal discomfort, such as nausea or stomach cramps, particularly at higher doses. Due to its enhanced absorption, magnesium bisglycinate is less likely to cause diarrhea compared to other forms of magnesium, such as magnesium oxide. Individuals with kidney problems should exercise caution and consult with a healthcare provider before taking magnesium supplements, as impaired kidney function can affect magnesium excretion and lead to hypermagnesemia. Magnesium supplements may interact with certain medications, including some antibiotics, diuretics, and proton pump inhibitors, potentially affecting their absorption or efficacy. It is important to discuss magnesium supplementation with a healthcare provider, especially if you have underlying health conditions or are taking other medications.

Dosage

The recommended dosage of magnesium bisglycinate chelate typically ranges from 100 to 400 mg per day, depending on individual needs and the severity of magnesium deficiency. It is often taken in divided doses throughout the day to enhance absorption and minimize potential gastrointestinal discomfort. Magnesium bisglycinate can be taken with or without food. While specific upper limits for magnesium bisglycinate have not been definitively established, it is generally advised not to exceed the Tolerable Upper Intake Level (UL) for magnesium from supplements, which is 350 mg per day for adults. Higher doses may increase the risk of side effects. Consult with a healthcare provider to determine the appropriate dosage based on your individual health status and needs.

FAQs

What is magnesium bisglycinate chelate?

It's a highly bioavailable form of magnesium where magnesium is bound to glycine, an amino acid. This enhances absorption and reduces digestive side effects compared to other magnesium forms.

How does magnesium bisglycinate help with leg cramps?

Magnesium may help relax muscles and improve nerve function, potentially reducing the frequency and severity of leg cramps. However, more research is needed to confirm its effectiveness specifically for leg cramps.

Is magnesium bisglycinate safe?

It is generally safe for most people when taken as directed. Mild gastrointestinal side effects are possible, but less likely than with other magnesium forms. Individuals with kidney issues should consult a doctor.

Can I take magnesium bisglycinate with other medications?

Magnesium can interact with some medications, such as certain antibiotics and diuretics. It's important to discuss magnesium supplementation with your healthcare provider if you are taking other medications.

How much magnesium bisglycinate should I take?

The typical dosage ranges from 100 to 400 mg per day, divided into multiple doses. It's best to consult with a healthcare provider to determine the appropriate dosage for your specific needs.

Research Sources

https://academic.oup.com/fampra/article/31/1/7/438649?login=false – This systematic review examined magnesium therapy for nocturnal leg cramps. While it included studies using various magnesium forms, including bisglycinate, the review highlighted the potential benefits of magnesium in reducing leg cramps, though the evidence was considered weak due to small study sizes and methodological limitations. The review suggests that magnesium may be a reasonable option for some individuals experiencing nocturnal leg cramps, but further high-quality research is needed.
https://www.semanticscholar.org/paper/Magnesium-Bisglycinate-as-safe-form-for-mineral-in-Siebrecht/df3ec33570bc26330097284c53a4a5c3815be905 – This paper highlights magnesium bisglycinate as a safe and highly bioavailable form of magnesium, making it suitable for human nutrition. It emphasizes the unique absorption pathway of magnesium bisglycinate, which utilizes the dipeptide channel and does not compete with other minerals. The author suggests that this enhanced bioavailability makes magnesium bisglycinate a preferred option for individuals seeking to increase their magnesium intake.
https://www.nmi.health/magnesium-a-review-of-clinical-use-and-efficacy/ – This review provides an overview of the clinical uses and efficacy of magnesium supplementation. It discusses the role of magnesium in various physiological processes and its potential benefits in conditions such as cardiovascular disease, diabetes, and osteoporosis. The review highlights the importance of magnesium for overall health and suggests that supplementation may be beneficial for individuals with magnesium deficiency or certain health conditions.
https://pubmed.ncbi.nlm.nih.gov/34111673/ – This systematic review and meta-analysis investigated the bioavailability of different magnesium compounds. The review concluded that organic magnesium salts, including magnesium bisglycinate, generally exhibit higher bioavailability compared to inorganic forms like magnesium oxide. This suggests that magnesium bisglycinate may be a more effective option for increasing magnesium levels in the body.
https://pubmed.ncbi.nlm.nih.gov/34666201/ – This study examined the association between magnesium intake and bone mineral density (BMD) in older adults. The results indicated that higher magnesium intake was associated with greater BMD, suggesting a potential role for magnesium in maintaining bone health. While the study did not specifically focus on magnesium bisglycinate, it provides evidence for the importance of magnesium in bone metabolism.