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Magnesium Bisglycinate Chelate Buffered

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

Overview

Magnesium Bisglycinate Chelate is a mineral supplement and a chelated form of magnesium with the amino acid glycine. It is used to supplement magnesium intake, especially for individuals with deficiencies or conditions affecting magnesium levels, such as diabetes or inflammatory bowel disease (IBD). Magnesium is an essential mineral found naturally in foods like dark leafy greens, nuts, and whole grains. This form of magnesium is known for its high bioavailability and gentle impact on the gastrointestinal tract, reducing digestive side effects compared to other forms like magnesium oxide or citrate. Research on magnesium supplements, including magnesium bisglycinate chelate, is extensive, with numerous studies on bioavailability and clinical effects. The evidence includes systematic reviews and randomized controlled trials comparing different forms of magnesium supplements. It is considered a well-researched and effective form of magnesium supplementation.

Benefits

Magnesium glycinate has been shown to help with anxiety and promote relaxation and restful sleep. Magnesium is crucial for bone health, and supplementation can help maintain or improve bone density. Magnesium supplementation, including glycinate forms, may help in managing blood sugar levels. Magnesium glycinate may help reduce symptoms of premenstrual syndrome (PMS), such as mood swings and cramps. Magnesium supplementation can lower blood pressure and reduce the risk of stroke, cardiovascular disease, and type 2 diabetes, but these benefits are generally attributed to magnesium supplementation rather than specifically to bisglycinate chelate. Individuals with magnesium deficiencies, such as those with diabetes or IBD, may particularly benefit from magnesium bisglycinate chelate due to its high bioavailability and gentle nature on the digestive system. The benefits of magnesium supplementation, including relaxation and improved sleep, can be observed within a few days to weeks of consistent use. However, long-term benefits such as improved bone health and cardiovascular outcomes may take several months to manifest.

How it works

Magnesium plays a crucial role in cellular metabolism, nerve function, and muscle contraction. It acts as an enzyme activator and is involved in the regulation of many bodily functions. Magnesium affects the nervous system by relaxing nerve impulses, the muscular system by reducing muscle contractions, and the skeletal system by supporting bone health. Magnesium interacts with various enzymes and proteins, influencing energy production, DNA synthesis, and cell membrane function. Magnesium bisglycinate chelate is highly bioavailable due to its chelation with glycine, which enhances its absorption in the small intestine and reduces gastrointestinal side effects.

Side effects

Magnesium bisglycinate chelate is generally well-tolerated and considered safe for most individuals. Gastrointestinal changes such as diarrhea or constipation can occur, though these are less common with glycinate forms compared to other magnesium supplements. Nausea, vomiting, and abdominal cramps can occur in some individuals. Severe side effects are rare but can include allergic reactions or interactions with other medications. Magnesium can interact with antibiotics and other medications, affecting their absorption. It is advisable to consult a healthcare professional when taking magnesium supplements alongside other medications. Individuals with severe kidney problems should consult their healthcare provider before taking magnesium supplements. Pregnant or breastfeeding women, and individuals with heart conditions, should also consult their healthcare provider before starting magnesium supplementation.

Dosage

The minimum effective dose of magnesium bisglycinate chelate varies but typically starts at around 200-250 mg of elemental magnesium per day. The optimal dosage range is generally between 200-400 mg of elemental magnesium per day, depending on individual needs and health status. The maximum safe dose is not strictly defined but typically does not exceed 400-500 mg of elemental magnesium per day for most adults. Magnesium can be taken at any time of day, but taking it before bed may help with sleep. Buffered chelate forms like magnesium bisglycinate are recommended for their high bioavailability and gentle nature on the digestive system. The chelation with glycine enhances absorption and reduces gastrointestinal side effects. No specific cofactors are required for the absorption of magnesium bisglycinate chelate.

FAQs

How to choose the right form of magnesium?

Opt for magnesium bisglycinate chelate for its high bioavailability and gentle nature on the digestive system.

Can I take magnesium with other medications?

Consult a healthcare professional to avoid potential interactions.

What are the signs of magnesium deficiency?

Fatigue, mental confusion, heart disturbances, irritability, weakness, muscle spasms, and insomnia are common signs.

Is magnesium bisglycinate chelate safe for long-term use?

Generally, yes, but it is always advisable to consult with a healthcare provider, especially for individuals with underlying health conditions.

When is the best time to take magnesium?

It can be taken at any time, but taking it before bed may help with sleep.

Research Sources

https://www.healthline.com/health/magnesium-glycinate – This article provides a general overview of magnesium glycinate, highlighting its benefits for sleep, anxiety, and bone health. It also discusses potential side effects and dosage recommendations, emphasizing the importance of consulting with a healthcare professional before starting supplementation.
https://www.kirkmangroup.com/products/magnesium-bisglycinate-buffered-chelate-3 – This product page describes the benefits of magnesium bisglycinate buffered chelate, focusing on its high bioavailability and gentle nature on the digestive system. It is marketed as a superior form of magnesium supplementation for individuals with sensitivities or absorption issues.
https://pubmed.ncbi.nlm.nih.gov/34111673/ – This systematic review and meta-analysis evaluated the bioavailability of different magnesium formulations. The study found that organic magnesium formulations, including magnesium bisglycinate chelate, are more bioavailable than inorganic forms, with absorption being dose-dependent.
https://avalonx.us/magnesium-science/ – This resource discusses the science behind magnesium supplementation, covering various forms of magnesium and their respective benefits. It emphasizes the importance of choosing a highly bioavailable form like magnesium bisglycinate chelate for optimal absorption and minimal side effects.
https://balchem.com/hnh/products/mn/mg/magnesium-bisglycinate-chelate/ – This product page from Balchem highlights the benefits of their magnesium bisglycinate chelate, emphasizing its high bioavailability and gentle nature on the digestive system. It is marketed as a superior form of magnesium supplementation for various health applications.