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Magnesium Lysinate

Also known as: Magnesium Lysinate Glycinate Chelate, Magnesium Lysinate, Magnesium Bisglycinate Lysinate Chelate, Mg-Lys-Gly

Overview

Magnesium lysinate is a chelated form of magnesium, where the magnesium ion is bound to the amino acid lysine (and sometimes glycine) to enhance its absorption and bioavailability. Unlike some other forms of magnesium, magnesium lysinate is not naturally found in foods and is specifically synthesized for use in dietary supplements. It is primarily used to prevent or correct magnesium deficiency and to support various aspects of health, including cognitive function and inflammation reduction. Chelated forms of magnesium, like magnesium lysinate, are generally considered to be more bioavailable than inorganic salts such as magnesium oxide. While research on magnesium supplementation is extensive, direct studies focusing specifically on magnesium lysinate are more limited, with most studies examining other forms of magnesium like citrate, oxide, or threonate. Magnesium is a crucial mineral involved in hundreds of enzymatic reactions within the body, playing a key role in energy metabolism, DNA synthesis, and neurotransmitter regulation. Supplementation with magnesium lysinate is often favored due to its enhanced absorption and reduced risk of gastrointestinal side effects compared to less bioavailable forms.

Benefits

Magnesium supplementation, including forms like magnesium lysinate, has been associated with several potential health benefits. Some studies suggest it may improve cognitive outcomes, although the effect sizes are generally modest and not always statistically significant. A systematic review found mixed evidence for cognitive benefits in adults, with some studies showing small improvements and others showing no effect. Meta-analyses also indicate that magnesium supplementation may reduce inflammatory markers such as CRP and NO, with effect sizes varying by study and population. These benefits may be particularly relevant for older adults and individuals with low magnesium status or inflammatory conditions. While the effect sizes for cognitive and inflammatory outcomes are generally small to moderate, magnesium lysinate is often preferred due to its enhanced bioavailability and tolerability, making it a potentially beneficial option for those seeking to improve their magnesium levels and overall health.

How it works

Magnesium lysinate works by providing a highly bioavailable form of magnesium, which is a cofactor for over 300 enzymatic reactions in the body. Magnesium plays a crucial role in energy metabolism, DNA synthesis, and neurotransmitter regulation. The chelation of magnesium with lysine (and sometimes glycine) enhances its absorption and intracellular delivery compared to inorganic salts. Once absorbed, magnesium supports nervous system function, muscle contraction, and immune regulation. It interacts with various molecular targets, including enzymes involved in ATP synthesis, ion channels, and inflammatory pathways. By participating in these processes, magnesium lysinate helps maintain overall physiological function and may contribute to cognitive and anti-inflammatory effects.

Side effects

Magnesium supplementation, including magnesium lysinate, is generally considered safe at recommended doses. The most common side effects are gastrointestinal in nature, including diarrhea and general discomfort, which are more likely to occur with high doses or poorly absorbed forms of magnesium. Less common side effects include nausea and abdominal cramping. Rare side effects, occurring in less than 1% of users, may include allergic reactions and, in very rare cases, severe hypotension. Magnesium can interact with certain medications, including quinolone and tetracycline antibiotics, bisphosphonates, and diuretics. It is contraindicated in individuals with severe renal impairment, myasthenia gravis, or heart block. Caution is advised for individuals with kidney disease, and while generally safe in pregnancy at recommended doses, consultation with a healthcare provider is recommended. It is important to adhere to recommended dosages to minimize the risk of adverse effects.

Dosage

The minimum effective dose of elemental magnesium is typically between 100 and 200 mg per day, though this can vary based on individual needs and the specific form of magnesium. For most adults, an optimal dosage range is between 200 and 400 mg of elemental magnesium per day. It is important not to exceed the maximum safe dose of 350 mg per day from supplements, unless under medical supervision. Magnesium lysinate can be taken with or without food, and splitting the daily dose into smaller portions may help reduce gastrointestinal side effects. Chelated forms like magnesium lysinate and glycinate are generally preferred due to their better absorption and tolerability. Absorption can be enhanced by taking the supplement with food and avoiding high doses of calcium or zinc at the same time. Vitamin D may also enhance magnesium absorption. Always consult with a healthcare provider to determine the appropriate dosage for individual needs.

FAQs

Is magnesium lysinate better than other forms of magnesium?

Magnesium lysinate, being a chelated form, is generally better tolerated and absorbed compared to inorganic salts like magnesium oxide. This can lead to fewer gastrointestinal side effects and more efficient utilization by the body.

Is magnesium lysinate safe?

Magnesium lysinate is safe for most adults at recommended doses. However, it's important to monitor for potential gastrointestinal side effects. Individuals with kidney problems should consult a healthcare provider before use.

When is the best time to take magnesium lysinate?

Magnesium lysinate can be taken at any time of day. Splitting the daily dose may improve tolerability. It can be taken with or without food, depending on individual preference and tolerance.

What are the expected benefits of taking magnesium lysinate?

Users may experience modest improvements in magnesium status, possible reduction in inflammation, and potential cognitive benefits. However, individual results can vary, and it's not a guaranteed outcome.

Are all magnesium supplements equally bioavailable?

No, not all magnesium supplements are equally bioavailable. Chelated forms like magnesium lysinate are generally superior to inorganic salts in terms of absorption and tolerability, making them a preferred choice.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/39009081/ – This systematic review examines the cognitive benefits of magnesium supplementation in adults. The findings are mixed, with some studies showing small improvements and others showing no effect. The review highlights the heterogeneity in magnesium forms and outcomes, noting the limited direct evidence for magnesium lysinate specifically.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/ – This in vivo bioavailability study compares chelated magnesium forms to poorly absorbed forms. The results indicate that chelated magnesium forms show significantly higher bioavailability. Serum magnesium increased more significantly in the high-bioavailability group compared to the low-bioavailability group, demonstrating enhanced absorption.
https://www.mdpi.com/2072-6643/14/3/679 – This meta-analysis of RCTs investigates the effect of magnesium supplementation on inflammatory markers. The findings suggest that magnesium supplementation significantly reduces inflammatory markers such as CRP and NO. However, the study notes heterogeneity in magnesium forms and populations, which may affect the generalizability of the results.
https://www.s4me.info/threads/effect-of-mg-supplementation-on-inflammatory-parameters-a-meta-analysis-of-randomized-controlled-trials-2022-nicola-veronese.24474/ – This meta-analysis of randomized controlled trials examines the effect of magnesium supplementation on inflammatory parameters. The study indicates that magnesium supplementation can significantly reduce inflammatory markers. The analysis contributes to the understanding of magnesium's role in modulating inflammation, though variations in study designs and populations should be considered.
https://www.alzdiscovery.org/uploads/cognitive_vitality_media/Magnesium-Cognitive-Vitality-For-Researchers.pdf – This resource from the Alzheimer's Drug Discovery Foundation provides an overview of magnesium's role in cognitive vitality for researchers. It discusses the potential benefits of magnesium supplementation for cognitive function and highlights the importance of considering different forms of magnesium and their bioavailability. The resource emphasizes the need for further research to fully understand the cognitive effects of magnesium.