Introduction
Magnesium is one of the most important minerals in the human body, involved in over 300 biochemical reactions. It supports nervous system function, muscle function, bone strength, heart health, and energy production (Volpe, 2013). However, many people do not get enough magnesium from their diet, so it is important to choose the right form of magnesium supplements. Magnesium bisglycinate (also known as magnesium glycinate ) is one of the most well-absorbed forms of magnesium, with high bioavailability and gentle effects on the digestive system.
What is magnesium bisglycinate?
Magnesium bisglycinate is a chelated form of magnesium in which magnesium is bound to two glycine molecules. Glycine is an amino acid that has a calming effect on the nervous system and is involved in protein synthesis (Schwalfenberg & Genuis, 2017). Chelated minerals are more easily absorbed in the intestines because they do not form insoluble compounds and are transported across cell membranes using amino acid channels.
Benefits of Magnesium Bisglycinate
1. High bioavailability and good absorption
Magnesium bisglycinate has high bioavailability and is easily absorbed by the body (Walker et al., 2003). Compared to other forms of magnesium, such as magnesium oxide or sulfate , the bisglycinate form is better absorbed in the intestine and is less likely to cause gastrointestinal upset (Rosanoff et al., 2016).
2. Support for the nervous system and stress reduction
Magnesium is involved in the regulation of neurotransmitters , helping to reduce stress and anxiety (Boyle et al., 2017). Since glycine has a calming effect, magnesium bisglycinate may be useful for stress, sleep disorders, and anxiety states (Abbasi et al., 2012).
3. Improved muscle function and cramp prevention
Magnesium is important for muscle relaxation and preventing spasms . Research suggests that magnesium supplements may reduce muscle cramps, especially in pregnant women, athletes, and people with chronic magnesium deficiency (Garrison & Somer, 2007).
4. Cardiovascular health
Magnesium regulates blood pressure, reduces inflammation, and maintains a stable heart rhythm (Kass et al., 2018). Magnesium bisglycinate may help reduce the risk of hypertension by acting as a natural vasodilator (Zhang et al., 2020).
5. Strengthening bones and preventing osteoporosis
Magnesium is essential for calcium absorption and bone mineralization . Magnesium deficiency is associated with lower bone density and an increased risk of osteoporosis (Castiglioni et al., 2013). Taking magnesium bisglycinate may help maintain strong bones and improve overall bone health.
6. Digestive system tolerance
Some forms of magnesium, such as magnesium citrate or magnesium oxide , can cause diarrhea in large doses. Magnesium bisglycinate is gentle on the digestive system and does not cause diarrhea even at higher doses (Schwalfenberg & Genuis, 2017).
Comparison of magnesium bisglycinate with other forms of magnesium
| Magnesium form | Bioavailability | Effects on the digestive system | Main advantages |
|---|---|---|---|
| Magnesium bisglycinate | High | Gentle on digestion | Nervous system, muscles, heart |
| Magnesium citrate | High | May cause diarrhea | Fast effect, good absorption |
| Magnesium oxide | Low | May cause diarrhea | Cheap, but poorly absorbed |
| Magnesium lactate | Average | Well tolerated | Suitable for sensitive people |
| Magnesium taurate | High | Gentle on digestion | Heart health, blood pressure |
Recommended use of magnesium bisglycinate
- Adults: 200–400 mg per day
- For athletes and active people: 400–600 mg per day
- For pregnant women: 300–400 mg per day
Magnesium bisglycinate is best taken with food to ensure better absorption. It can be taken in the morning or before bed, especially if you are looking to improve sleep quality and reduce stress .
Conclusions
Magnesium bisglycinate is one of the best forms of magnesium , with high bioavailability, gentle on the digestive system, and a wide range of beneficial effects on the body . It can help reduce stress, improve muscle function, support heart health, and strengthen bones . Its chelated structure makes it better absorbed than many other forms of magnesium, making it an excellent choice for both general health and specific needs, such as athletes or people with magnesium deficiency.
References:
- Abbasi, B., Kimiagar, M., & Sadeghi, M. (2012). The effect of magnesium supplementation on primary insomnia in the elderly. Journal of Research in Medical Sciences , 17(12), 1161-1169.
- Boyle, NB, Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress. Nutrients , 9(5), 429.
- Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, JA (2013). Magnesium and osteoporosis: Current state of knowledge and future research directions. Nutrients , 5(8), 3022-3033.
- Kass, LS, Sullivan, K., Schluter, K., & Haq, S. (2018). Magnesium intake and hypertension. Nutrients , 10(6), 730.
- Schwalfenberg, GK, & Genuis, SJ (2017). The importance of magnesium in clinical healthcare. Scientifica , 2017.
- Zhang, W., Zhang, X., Zhang, Y., & Ma, L. (2020). The association between magnesium intake and cardiovascular disease. Frontiers in Nutrition , 7, 80.
