TRAACS Magnesium Bisglycinate Chelate
Also known as: Magnesium bisglycinate, Magnesium glycinate, Magnesium diglycinate, Magnesium bisglycinate chelate
Overview
Magnesium bisglycinate chelate is a highly bioavailable form of magnesium where the mineral is bound to two glycine amino acid molecules. This chelation significantly enhances its absorption in the body and reduces common gastrointestinal side effects, such as diarrhea, often associated with other magnesium forms like magnesium oxide or citrate. It is primarily used to address magnesium deficiency and support various physiological functions, including muscle and nerve function, energy production, and bone health. The presence of glycine may also contribute to its calming effects, potentially aiding in sleep quality and mood regulation. While magnesium supplementation has been extensively researched, studies specifically on the bisglycinate chelate form highlight its superior absorption and tolerability, making it a preferred choice for many users.
Benefits
Magnesium bisglycinate offers several evidence-based benefits, primarily due to its enhanced absorption. It effectively improves magnesium status, with significantly better absorption rates compared to less bioavailable forms like magnesium oxide. Research indicates its potential in reducing the frequency and severity of migraines, with benefits observed over 12 weeks to 6 months of consistent supplementation. It also shows promise in improving insulin sensitivity and glycemic control in individuals with type 2 diabetes, typically after 3-6 months of use. While evidence is mixed, some studies suggest it may improve sleep quality, including sleep onset latency and duration, though longer trials are needed for definitive confirmation. Additionally, it may contribute to mood stabilization and reduction in anxiety/depression symptoms over 4-12 weeks, and support bone mineral density with long-term use (6 months to 2 years). The strength of evidence varies, with stronger support for migraine and metabolic health, and emerging but less conclusive evidence for sleep and mood.
How it works
Magnesium bisglycinate functions by supplying magnesium, an essential mineral that acts as a cofactor for over 300 enzymatic reactions in the body. These reactions are crucial for nerve transmission, muscle contraction, glucose metabolism, protein synthesis, and blood pressure regulation. The chelation with two glycine molecules is key to its mechanism of action; it protects the magnesium from interacting with absorption inhibitors in the gut and reduces the osmotic effect that can lead to diarrhea, thereby enhancing its bioavailability. Once absorbed, magnesium participates in ATP production, DNA and RNA synthesis, and cell signaling. The glycine component, an inhibitory neurotransmitter, may also contribute to the supplement's relaxing effects, potentially aiding in sleep and mood regulation by influencing neurotransmitter pathways.
Side effects
Magnesium bisglycinate is generally considered safe and well-tolerated at recommended doses, largely due to its high bioavailability and reduced gastrointestinal irritation compared to other magnesium forms. Common side effects are rare but may include mild gastrointestinal upset, such as loose stools or mild cramping, particularly at higher doses. These effects are significantly less frequent and severe than with magnesium oxide or citrate. Rare side effects, occurring in less than 1% of users, include hypermagnesemia (excessive magnesium in the blood), which is primarily a concern for individuals with impaired renal function or severe kidney disease, as their bodies may struggle to excrete excess magnesium. Caution is advised when combining magnesium bisglycinate with certain medications, including diuretics, proton pump inhibitors, and some antibiotics, as these can affect magnesium levels or absorption. Individuals with severe kidney disease or conditions that impair magnesium excretion should avoid supplementation or use it only under strict medical supervision. Pregnant women and the elderly should consult a healthcare professional before use.
Dosage
The optimal dosage of magnesium bisglycinate varies depending on individual needs and the specific health condition being addressed. For general supplementation and to correct magnesium deficiency, a typical adult dosage ranges from 200 to 400 mg of elemental magnesium per day. The minimum effective dose generally starts at 100-200 mg elemental magnesium daily. To avoid potential laxative effects, it is generally recommended not to exceed 350-400 mg of elemental magnesium from supplements daily, although individual tolerance may vary. Magnesium bisglycinate can be taken with or without food. For those seeking sleep benefits, taking the supplement in the evening may be advantageous due to the calming properties of glycine. Absorption can be enhanced by avoiding simultaneous intake of high-dose calcium or phytate-rich meals, which can interfere with magnesium uptake. Always refer to the product's specific elemental magnesium content, as different forms and brands will vary.
FAQs
Is magnesium bisglycinate better absorbed than other forms?
Yes, due to its chelation with two glycine molecules, magnesium bisglycinate has significantly higher bioavailability and causes fewer gastrointestinal side effects like diarrhea compared to forms such as magnesium oxide or citrate.
Can it help with sleep?
Some evidence suggests magnesium bisglycinate may improve sleep quality, potentially aiding in sleep onset and duration, partly due to the calming effects of glycine. However, more large-scale, long-duration randomized controlled trials are needed for conclusive evidence.
Is it safe for long-term use?
Generally, magnesium bisglycinate is safe for long-term use at recommended doses. However, individuals with kidney disease or those taking medications that interact with magnesium should consult a healthcare professional for monitoring.
How soon can I expect to see benefits?
The onset of benefits varies; improvements in mood and sleep may be noticed within weeks, while effects on conditions like migraines or metabolic health might take 3 to 6 months of consistent supplementation to become apparent.
Research Sources
- https://www.performancelab.com/blogs/sleep/magnesium-bisglycinate-vs-glycinate – This blog post, while a secondary source, summarizes literature indicating that magnesium bisglycinate offers superior absorption and fewer gastrointestinal side effects compared to other magnesium forms like oxide or citrate. It highlights the benefits of chelation for bioavailability.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/ – This systematic review and meta-analysis of 18 RCTs found that magnesium supplementation can improve migraine frequency, insulin sensitivity, and bone density. While comprehensive, it noted heterogeneity in magnesium forms and doses across studies, with limited specific data on bisglycinate.
- https://pubmed.ncbi.nlm.nih.gov/35184264/ – This systematic review examined the link between magnesium and sleep. It concluded that while observational studies suggest a correlation between magnesium status and sleep quality, randomized controlled trials are often inconclusive due to small sample sizes and short durations, indicating a need for longer and larger studies.
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