Magnesium Glycinate Buffered
Also known as: Magnesium bisglycinate, Magnesium glycinate, Buffered magnesium glycinate, Magnesium Glycinate
Overview
Magnesium glycinate is a chelated form of magnesium, where magnesium ions are bound to the amino acid glycine, designed to enhance absorption and minimize gastrointestinal side effects compared to other magnesium salts. The term 'buffered' indicates the addition of magnesium oxide or other magnesium salts to increase elemental magnesium content and reduce acidity. It is synthesized for supplementation and not naturally occurring. Magnesium glycinate is used to address magnesium deficiency, support cardiovascular health, improve insulin sensitivity, enhance sleep quality, and alleviate symptoms of anxiety and depression. Its high bioavailability, attributed to glycine chelation, and reduced laxative effect make it a preferred form. The glycine component may also provide additional neurological benefits. Research on magnesium supplementation is extensive, with emerging data specifically supporting the efficacy of glycinate forms.
Benefits
Magnesium glycinate offers several evidence-based benefits. It exhibits superior absorption compared to magnesium oxide. Studies show that magnesium glycinate significantly improves insulin sensitivity and glycemic control. Meta-analyses link magnesium intake to a reduced risk of cardiovascular events, including stroke. The glycine component may enhance relaxation, mood, and sleep quality, augmenting magnesium’s calming effects. Systematic reviews suggest that magnesium supplementation can benefit depressive symptoms in adults with depressive disorders. These benefits are particularly pronounced in individuals with magnesium deficiency, type 2 diabetes, cardiovascular risk, and mood disorders. Meta-analyses report moderate effect sizes for insulin sensitivity improvement and cardiovascular risk reduction.
How it works
Magnesium acts as a cofactor in over 300 enzymatic reactions, regulating glucose metabolism, muscle contraction, nerve transmission, and cardiovascular function. It supports neuromuscular function, cardiovascular health, and central nervous system modulation. Molecular targets include NMDA receptors, ATP-dependent enzymes, and insulin receptor signaling pathways. Chelation with glycine enhances intestinal absorption by preventing the formation of insoluble complexes. Buffered forms further reduce gastrointestinal irritation and improve dissolution. This enhanced absorption and buffering contribute to the superior bioavailability and tolerability of magnesium glycinate compared to other magnesium salts.
Side effects
Magnesium glycinate is generally safe and well-tolerated. Common side effects include mild gastrointestinal discomfort, with diarrhea being less frequent than with other magnesium salts. Uncommon side effects may include nausea and abdominal cramping. Rare side effects, such as hypermagnesemia, can occur in individuals with renal impairment. Magnesium may interact with certain antibiotics, bisphosphonates, and diuretics, necessitating caution in individuals with renal failure. Contraindications include severe renal impairment and heart block without a pacemaker. Pregnant and lactating women should consult healthcare providers before use, and the elderly may require dose adjustments. It is crucial to adhere to recommended dosages to minimize the risk of adverse effects.
Dosage
The minimum effective dose of elemental magnesium is typically 100-200 mg daily. Optimal dosage ranges from 200-400 mg daily for general supplementation; higher doses may be used under medical supervision. A maximum of 350 mg elemental magnesium daily from supplements is generally considered safe for adults; higher doses may cause diarrhea. Magnesium glycinate can be taken with or without food, and evening dosing may improve sleep benefits. The buffered glycinate form is preferred for enhanced absorption and reduced GI side effects. Chelation with glycine and buffering agents improve bioavailability and reduce acidity. Adequate vitamin D and calcium levels support magnesium utilization.
FAQs
Is magnesium glycinate buffered better absorbed than other forms?
Yes, studies confirm higher bioavailability compared to magnesium oxide and other salts, leading to better absorption and utilization by the body.
Can it cause diarrhea?
Less likely than magnesium oxide or citrate due to better absorption and buffering, which reduces the likelihood of gastrointestinal distress.
How long before benefits are noticed?
Serum magnesium levels rise within hours; however, clinical benefits may take several weeks to manifest noticeably.
Is it safe for long-term use?
Yes, within recommended doses and with medical supervision if underlying conditions exist, ensuring safe and effective long-term supplementation.
Does glycine add benefits?
Yes, glycine may improve relaxation and neurological health beyond magnesium’s effects, providing additional neuroprotective benefits.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/27329332/ – A systematic review and meta-analysis of RCTs found that oral magnesium supplementation significantly improves insulin sensitivity and glucose control in adults with insulin resistance or diabetes (p<0.05). The study included multiple RCTs with over 30 participants per group, indicating a robust effect of magnesium on metabolic parameters. However, the authors noted heterogeneity in magnesium forms and doses across the included studies.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/ – An in vitro and in vivo bioavailability study with 30 healthy adults showed that magnesium glycinate resulted in a superior serum magnesium increase (+6.2%) compared to lower bioavailability forms (+4.6%). The study monitored acute ingestion over 6 hours, providing translational evidence linking in vitro findings to in vivo bioavailability. The authors acknowledged the small sample size for the in vivo part as a limitation.
- https://www.medicalnewstoday.com/articles/315372 – This article provides general information about magnesium glycinate, including its potential benefits for sleep, anxiety, and bone health. It highlights that magnesium glycinate is a highly absorbable form of magnesium that is less likely to cause digestive issues than other forms. However, it does not provide specific research findings or citations.
- https://lpi.oregonstate.edu/mic/minerals/magnesium – This resource from the Linus Pauling Institute provides comprehensive information about magnesium, including its functions, dietary sources, and health benefits. It discusses the importance of magnesium for various bodily processes and the potential consequences of magnesium deficiency. However, it does not focus specifically on magnesium glycinate.
- https://www.performancelab.com/blogs/sleep/magnesium-bisglycinate-vs-glycinate – This blog post compares magnesium bisglycinate and glycinate, highlighting the benefits of bisglycinate for sleep and relaxation. It explains that the glycine in magnesium bisglycinate can help to calm the nervous system and promote restful sleep. However, it does not provide specific research findings or citations.
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