Magnesium Lysinate Glycinate Chelate
Also known as: Magnesium Glycinate, Magnesium Lysinate, Chelated Magnesium, Magnesium Bisglycinate, Magnesium Glycine Chelate, Magnesium Lysinate Glycinate Chelate
Overview
Magnesium lysinate glycinate chelate is a highly bioavailable form of magnesium, formed by the chelation of magnesium ions with the amino acids lysine and glycine. This unique structure enhances the absorption and gastrointestinal tolerance of magnesium supplements compared to conventional forms. Magnesium plays a vital role in numerous physiological processes, including muscle contraction, nerve function, and sleep regulation. Common dietary sources of magnesium include green leafy vegetables, nuts, seeds, and legumes. Leading research suggests that magnesium lysinate glycinate may offer various benefits, such as improvements in mood disorders, enhanced sleep quality, and support for cardiovascular health. However, further extensive studies are necessary to confirm these benefits across diverse populations. Due to its favorable tolerability profile, this chelated magnesium may be an ideal choice for individuals with digestive sensitivities.
Benefits
Research highlights multiple benefits of magnesium lysinate glycinate supplementation. A meta-analysis indicated a significant reduction in depression symptoms, with a standardized mean difference of -0.919 (p = 0.001). It is also beneficial for promoting better sleep quality through mechanisms that enhance melatonin production and facilitate GABAergic activity, thereby reducing anxiety and inducing relaxation. Additionally, magnesium lysinate glycinate supports healthy blood pressure levels, which may reduce cardiovascular risks. It has been linked with improved glucose metabolism, effectively enhancing insulin receptor sensitivity and glucose uptake. While generally effective, variations among individuals may occur, especially in older adults or those with chronic health conditions.
How it works
Magnesium lysinate glycinate serves as a vital cofactor in numerous enzymatic reactions essential for muscle and nerve function and energy metabolism. It enhances GABA receptor activity, a neurotransmitter crucial for relieving stress and anxiety. Magnesium's interaction with ion channels and neurotransmitter receptors promotes muscle relaxation and cardiovascular stability. This chelated form boasts approximately 90% bioavailability, making it significantly more effective than many other magnesium supplements in terms of absorption and efficacy.
Side effects
Magnesium lysinate glycinate is generally well-tolerated when taken within recommended dosages. However, excessive intake may lead to side effects such as diarrhea, nausea, and stomach discomfort, which can affect over 5% of users. Less common side effects include dizziness, headaches, and fatigue, reported by around 1-5% of users. In rare cases, very high doses can lead to severe complications like cardiac arrhythmias or respiratory depression. Caution is advised for individuals taking certain medications (e.g., antibiotics, antihypertensives) or those with kidney dysfunction, who should only supplement under medical supervision. Pregnant or breastfeeding women should consult healthcare providers to ensure safety.
Dosage
The recommended dosage for magnesium lysinate glycinate typically starts at 200-250 mg per day. Most individuals may achieve optimal benefits within a range of 250 mg to 500 mg daily. The Tolerable Upper Intake Level for magnesium supplementation is generally set at 350 mg per day to avoid potential adverse effects. For enhanced benefits relating to sleep quality, evening dosing is recommended. The chelated form of magnesium aids absorption, allowing users to achieve desired results with lower effective doses than other magnesium forms.
FAQs
How does magnesium lysinate glycinate help with sleep?
It promotes melatonin production and reduces stress and anxiety levels, which can enhance relaxation and sleep quality.
Can magnesium lysinate glycinate reduce anxiety?
Yes, it improves anxiety symptoms by enhancing GABA activity and regulating cortisol levels.
What are the digestive benefits of magnesium lysinate glycinate?
It can help prevent constipation, reduce stomach acid, and protect against irritable bowel syndrome.
How does magnesium lysinate glycinate compare to other forms of magnesium?
It is more bioavailable and less likely to irritate the gastrointestinal tract compared to forms like magnesium oxide or citrate.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/29344821/ – This meta-analysis examines various studies on magnesium supplementation's effects on mental health, particularly its role in reducing symptoms of depression. The analysis identifies a significant effect size, supporting magnesium's potential as an adjunctive treatment for depression.
- https://pubmed.ncbi.nlm.nih.gov/27945365/ – This systematic review explores magnesium's influence on sleep quality. Findings suggest magnesium may enhance melatonin synthesis and GABA activity, thereby improving sleep and reducing insomnia symptoms.
- https://pubmed.ncbi.nlm.nih.gov/28130579/ – This research discusses the role of magnesium in glucose metabolism, emphasizing how improved magnesium absorption can enhance insulin sensitivity and glucose uptake, offering insights into its potential benefits for metabolic health.
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