Magnesium Glycinate Glutamine Chelate Traacs
Also known as: Magnesium glycinate glutamine chelate, Magnesium chelate, TRAACS magnesium chelate, Magnesium Glycinate Glutamine Chelate
Overview
Magnesium glycinate glutamine chelate is a synthetic supplement form of magnesium, an essential mineral, where magnesium ions are bound to the amino acids glycine and glutamine. This chelated structure, particularly the TRAACS branded form by Albion Laboratories, is designed to enhance intestinal absorption and improve bioavailability compared to inorganic magnesium salts, while also reducing gastrointestinal side effects. Magnesium is naturally found in foods like green leafy vegetables, nuts, seeds, and whole grains. This supplement is primarily used to correct magnesium deficiency, support muscle and nerve function, reduce stress, improve sleep quality, and potentially aid metabolic and neurological health. While general magnesium supplementation is well-researched, specific clinical trials on the glycinate glutamine chelate form are limited, with most evidence extrapolated from studies on magnesium in general or magnesium glycinate.
Benefits
Magnesium supplementation, including chelated forms, offers several evidence-based benefits. It has been shown to significantly reduce anxiety and depressive symptoms, with meta-analyses of randomized controlled trials (RCTs) indicating improvements in Beck Anxiety and Depression Inventory scores. For metabolic health, magnesium can improve insulin sensitivity and glucose metabolism in individuals with type 2 diabetes and metabolic syndrome, with effects typically observed over 3-6 months. Migraine sufferers may experience a reduction in the frequency and severity of headaches with supplementation over 12 weeks to 6 months. Additionally, magnesium acts as an osmotic laxative, providing relief from constipation. While evidence for general muscle cramp relief is limited, there may be a small effect in pregnant women. Patients with diagnosed magnesium deficiency, insulin resistance, or chronic migraines are most likely to benefit. Meta-analyses show statistically significant improvements in mood and metabolic markers, though effect sizes can vary.
How it works
Magnesium functions as a crucial cofactor for over 300 enzymatic reactions in the body, playing a vital role in ATP metabolism, neurotransmitter synthesis, and ion channel regulation. It modulates nervous system excitability, influences muscle contraction, and is involved in glucose metabolism and antioxidant defense pathways. Key molecular targets include NMDA receptors, calcium channels, ATPases, and various enzymes. The chelation of magnesium with glycine and glutamine significantly enhances its intestinal absorption and reduces the common laxative effects associated with inorganic magnesium salts. TRAACS chelates are specifically patented for their superior bioavailability, ensuring more magnesium reaches systemic circulation to exert its physiological effects.
Side effects
Magnesium glycinate glutamine chelate is generally considered safe and well-tolerated when taken at recommended doses. Common side effects, occurring in over 5% of users, are typically mild gastrointestinal symptoms such as diarrhea or abdominal discomfort, though these are less frequent and severe compared to inorganic forms like magnesium oxide or sulfate. Uncommon side effects (1-5%) may include rare allergic reactions or mild hypotension. Rare side effects (less than 1%) involve hypermagnesemia, which is primarily a concern in individuals with severe renal impairment. Magnesium may interact with certain medications, including quinolone and tetracycline antibiotics, bisphosphonates, and some diuretics, potentially affecting their absorption or efficacy. Contraindications include severe renal impairment and heart block without a pacemaker. Pregnant and breastfeeding women generally tolerate magnesium well, but individuals with renal disease may require dosage adjustments.
Dosage
For correcting magnesium deficiency, a minimum effective dose of 100-200 mg of elemental magnesium daily is typically recommended. Optimal dosage ranges for benefits such as mood improvement, metabolic support, and migraine prevention are generally between 200-400 mg of elemental magnesium daily, as observed in clinical trials. The maximum safe dose from supplements is generally considered to be up to 350 mg of elemental magnesium daily for adults, with higher doses potentially leading to diarrhea. To improve absorption and minimize gastrointestinal side effects, it is advisable to take divided doses with meals. Chelated forms like glycinate glutamine chelate are preferred due to their superior absorption and tolerability. Concurrent high-dose calcium or zinc should be avoided as they may compete for absorption. Vitamin D may also enhance magnesium absorption and utilization.
FAQs
Is magnesium glycinate glutamine chelate better absorbed than other forms?
Yes, chelation with glycine and glutamine significantly improves bioavailability and reduces gastrointestinal side effects compared to inorganic magnesium forms like magnesium oxide or sulfate.
Can it help with anxiety or depression?
Evidence supports that magnesium supplementation can reduce symptoms of anxiety and depression, particularly in individuals who are magnesium deficient, as shown in clinical studies.
How long until effects are seen?
Improvements in mood may be noticeable within 4-12 weeks, while metabolic benefits and migraine prevention may require longer supplementation, typically 3-6 months.
Is it safe long-term?
Yes, magnesium glycinate glutamine chelate is generally safe for long-term use in healthy individuals when taken within recommended dosage guidelines and with appropriate monitoring.
Does it cause diarrhea?
It is less likely to cause diarrhea compared to inorganic magnesium forms, but it is still possible at very high doses. The chelated form is designed for better gastrointestinal tolerability.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12189353/ – This systematic review and meta-analysis investigated the effects of magnesium supplementation on oxidative stress and mood. It found that magnesium significantly reduced anxiety and depression scores across various adult populations, although its effects on oxidative stress biomarkers were inconclusive due to a limited number of RCTs. The study highlights magnesium's potential in mental health support.
- https://www.nmi.health/magnesium-a-review-of-clinical-use-and-efficacy/ – This comprehensive review and meta-analysis of 27 RCTs assessed the clinical efficacy of magnesium in various conditions. It reported mixed results for metabolic parameters, found no significant benefit for leg cramps except a weak effect in pregnant women, and confirmed magnesium's osmotic laxative properties. The review underscores the heterogeneity in study designs and populations.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/ – This systematic review and meta-analysis of 18 RCTs focused on magnesium's role in migraine, diabetes, and mental health. It concluded that magnesium supplementation improved migraine frequency and severity, enhanced insulin sensitivity, and alleviated anxiety and depression symptoms. The study noted that benefits often increased with the duration of supplementation, despite some variability in study quality.
- https://www.metagenicsinstitute.com.au/tech-data/meta-mag-magnesium-taurine – This source provides technical data on Meta Mag, a specific magnesium bisglycinate chelate, emphasizing its high bioavailability and tolerability. While not directly about glycinate glutamine chelate, it supports the general principle that chelated magnesium forms, like TRAACS, are designed for superior absorption and reduced gastrointestinal side effects compared to other magnesium compounds.
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