Magnesium Glycerol Gluconate
Also known as: Magnesium glycerol gluconate, Magnesium gluconate, Magnesium glycerophosphate
Overview
Magnesium glycerol gluconate is a chelated form of magnesium, consisting of magnesium bound to glycerol and gluconic acid. This form is typically more bioavailable and gentler on the digestive system compared to others, such as magnesium oxide. Magnesium is necessary for numerous bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. Natural sources include dark leafy greens, nuts, and whole grains, but supplementation is common for those needing additional magnesium, particularly individuals with conditions such as type 2 diabetes. Although there is extensive research on magnesium supplementation, specific studies focusing exclusively on magnesium glycerol gluconate are limited, yet general findings indicate significant benefits of magnesium for metabolic health.
Benefits
Magnesium glycerol gluconate offers notable benefits particularly related to glycaemic control and insulin sensitivity. Systematic reviews indicate that magnesium supplementation can improve glycaemic control in type 2 diabetes patients, with a mean HbA1c reduction of -0.73% at a dosage of 500mg/day. Insulin sensitivity also improves with magnesium supplementation, especially when taken for at least four months. Subgroup analyses suggest that while general anthropometric measures show minimal change, waist circumference in obese individuals can decrease by approximately -2.09 cm with magnesium intake. The evidence supports magnesium's role in metabolic health, particularly for individuals with type 2 diabetes, although the clinical significance and effect sizes are modest.
How it works
Magnesium enhances insulin sensitivity by improving glucose metabolism and influencing insulin receptor activity, especially in the tyrosine kinase function of the insulin receptor. It interacts with the endocrine system, positively affecting insulin action, and supports both muscular and nervous system functions crucial for muscle contraction and nerve signal transmission. The chelation in magnesium glycerol gluconate likely enhances its absorption and bioavailability compared to non-chelated forms.
Side effects
Magnesium glycerol gluconate is generally safe when taken within recommended doses. Common side effects (occurring in more than 5% of users) include gastrointestinal issues such as diarrhea, nausea, and abdominal cramping, particularly at high doses. Uncommon side effects (1-5%) can include flushing, drowsiness, and muscle weakness. In very rare instances (<1%), severe side effects like respiratory depression or cardiac arrest may occur when consuming extremely high doses. Magnesium can interact with various medications, including certain antibiotics and anticoagulants, necessitating caution in individuals with kidney disease or those on specific medications. It is contraindicated for individuals with severe kidney impairment due to hypermagnesemia risk. Pregnant or breastfeeding women should consult healthcare providers prior to supplementation.
Dosage
For glycaemic control and insulin sensitivity, a minimum effective dose of magnesium glycerol gluconate is approximately 200-300 mg/day, although higher doses up to 500-600 mg/day may yield more pronounced benefits. The Tolerable Upper Intake Level for magnesium from supplements is 350 mg/day. To minimize gastrointestinal discomfort, magnesium can be consumed with meals. The chelated form enhances absorption, yet individual factors may influence actual absorption rates, including overall dietary habits and health status. No specific cofactors are necessary for absorption, although adequate hydration and a balanced diet support mineral uptake.
FAQs
Is magnesium glycerol gluconate safe?
Yes, it is generally safe when taken within recommended doses, but excessive intake can lead to gastrointestinal discomfort and serious side effects in cases of severe kidney impairment.
When should I take magnesium glycerol gluconate?
It can be taken at any time of day; however, it is often recommended to take it with meals to reduce gastrointestinal side effects.
What results can I expect from taking magnesium?
With consistent long-term supplementation, improvements in glycaemic control and insulin sensitivity can be anticipated, particularly for individuals with type 2 diabetes.
Are all forms of magnesium equally effective?
No, the effectiveness varies; magnesium glycerol gluconate is often more bioavailable and gentler on the stomach compared to many other magnesium forms.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/35045911/ – This systematic review and dose-response meta-analysis, involving 18 randomized controlled trials, indicates that magnesium supplementation can significantly improve glycaemic control among individuals with type 2 diabetes, particularly over longer durations.
- https://pubmed.ncbi.nlm.nih.gov/32718360/ – The study involves a systematic review showing that magnesium supplementation can reduce waist circumference in obese subjects, supported by data from 28 trials assessing various anthropometric indices.
- https://pubmed.ncbi.nlm.nih.gov/27329332/ – This analysis demonstrated that magnesium supplementation improves insulin sensitivity and fasting glucose levels, especially noted for effects seen in studies lasting four months or longer.
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