Magnesium glycerophosphate
Also known as: Magnesium glycerophosphate, magnesium glycerophosphite
Overview
Magnesium glycerophosphate is an organic magnesium salt synthesized for use as a dietary supplement. It is designed to provide highly bioavailable magnesium, making it a preferred choice for individuals with magnesium deficiency or increased magnesium needs. Unlike some other magnesium forms, it is generally well-tolerated with fewer gastrointestinal side effects. Research indicates its potential benefits in cardiovascular health, particularly in reducing premature ventricular contractions (PVCs), and in improving muscle function, such as reducing spasticity. While magnesium supplementation in general is extensively studied, specific high-quality research on magnesium glycerophosphate is emerging, highlighting its efficacy and favorable safety profile.
Benefits
Magnesium glycerophosphate offers several evidence-based benefits, primarily due to its role in improving magnesium status. It has been shown to significantly reduce premature ventricular beats (PVCs), with one study reporting a reduction from 982 to 416 per 24 hours (p < 0.02), indicating strong cardiovascular benefits. It also demonstrated a clinically meaningful reduction in spasticity in a patient with multiple sclerosis, with a mean reduction of 0.7 points on the modified Ashworth scale within three weeks. These effects are particularly beneficial for individuals with cardiovascular irregularities, muscle spasticity, or general magnesium deficiency. While magnesium supplementation can reduce anxiety and depression scores, specific high-quality evidence for magnesium glycerophosphate in this area is still limited. The strength of evidence for cardiovascular and neuromuscular benefits is moderate, based on clinical studies and case reports, with a need for more large-scale RCTs.
How it works
Magnesium glycerophosphate works by delivering bioavailable magnesium, which is a crucial cofactor for over 300 enzymatic reactions in the body. It modulates ion channels, including calcium and potassium channels, which are vital for nerve impulse transmission and muscle contraction. By stabilizing cell membranes and regulating neuromuscular excitability, magnesium helps reduce muscle cramps and spasticity. In the cardiovascular system, it contributes to the regulation of heart rhythm by influencing ion flow and electrical stability, thereby reducing arrhythmias like premature ventricular contractions. Its organic salt form enhances solubility and absorption compared to inorganic magnesium salts, leading to better systemic availability and therapeutic effects.
Side effects
Magnesium glycerophosphate is generally well-tolerated, with a favorable safety profile compared to other magnesium salts. The most common side effects associated with other magnesium forms, such as diarrhea and gastrointestinal discomfort, are rarely reported with magnesium glycerophosphate. There are no significant reports of uncommon or rare side effects specific to this form in the literature. However, magnesium can interact with certain medications, including some antibiotics (e.g., tetracyclines, quinolones) and bisphosphonates, by reducing their absorption; it is advisable to take these medications at least 2 hours apart. Individuals with severe renal impairment should exercise caution or avoid magnesium supplementation due to the risk of hypermagnesemia. Otherwise, it is considered safe for general adult populations when taken within recommended dosages.
Dosage
While a definitive optimal dosage range for magnesium glycerophosphate is not yet established, clinical studies have utilized doses delivering approximately 47 mg of elemental magnesium per tablet, with multiple tablets taken daily to achieve therapeutic effects. General magnesium supplementation guidelines suggest an intake of 200–400 mg of elemental magnesium daily for adults. The upper intake level for magnesium from supplements, set to avoid adverse effects, is typically 350 mg of elemental magnesium per day, and this guideline likely applies to magnesium glycerophosphate as well. It is usually recommended to take magnesium glycerophosphate with meals to enhance absorption and minimize any potential gastrointestinal discomfort. The organic salt form contributes to its good absorption. No specific cofactors are strictly required, but adequate vitamin D status can influence overall magnesium metabolism.
FAQs
Is magnesium glycerophosphate better absorbed than other forms?
Yes, evidence suggests it is well absorbed and better tolerated than some other magnesium forms like magnesium aspartate or glutamate, leading to higher bioavailability.
Does it cause diarrhea?
Magnesium glycerophosphate rarely causes diarrhea or gastrointestinal discomfort, making it a preferred option for individuals sensitive to other magnesium salts.
How soon can benefits be expected?
Some benefits, such as a reduction in muscle spasticity, may be observed within one week of consistent supplementation.
Is it safe long-term?
Generally, magnesium glycerophosphate is considered safe for long-term use when taken within recommended dosage limits and in individuals with normal renal function.
Can it help with anxiety?
Magnesium supplementation in general can reduce anxiety scores, but specific data on the anxiolytic effects of magnesium glycerophosphate are currently limited.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12189353/ – This systematic review and meta-analysis found that magnesium supplementation can reduce anxiety and depression scores across multiple RCTs. However, it noted that the antioxidant effects of magnesium were inconclusive, and the review included various magnesium forms, not specifically magnesium glycerophosphate.
- https://vitaminretailer.com/magnesium-glycerophosphate-magnesium-for-cardiovascular-muscular-health/ – This article summarizes clinical studies indicating that magnesium glycerophosphate is well-tolerated and effective. It highlights its ability to significantly reduce premature ventricular beats (PVCs) and improve spasticity in a patient with multiple sclerosis, demonstrating cardiovascular and neuromuscular benefits.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/ – This study, which included a bioavailability assessment, confirmed that a supplement containing magnesium glycerophosphate demonstrated good in vivo bioavailability. It supports the notion that magnesium glycerophosphate is an effectively absorbed form of magnesium.
Supplements Containing Magnesium glycerophosphate
Endorush Grape Fix
BSN
Endorush Green Apple Fix
BSN
N.O.-Xplode Blue Raspberry
BSN
N.O.-Xplode Blue Raz
BSN
N.O.-Xplode Fruit Punch Caffeine Free
BSN
N.O.-Xplode 2.0 Fruit Punch Trial Size
BSN
N.O.-Xplode Grape
BSN
N.O.-Xplode Lemonade
BSN
N.O.-Xplode Lemon Lime
BSN
N.O.-Xplode 2.0 Watermelon
BSN
N.O.-Xplode 2.0 Green Apple
BSN
N.O.-Xplode 2.0 Advanced Strength Watermelon
BSN