Magnesium is quickly gaining popularity as a go-to supplement. A wide range of people are drawn to its benefits on sleep, relaxation and muscle recovery – but there are a couple of types on the market to choose from, and they’re not all created equal. In this article, we’ll be focusing on magnesium bisglycinate, one of the most commonly used magnesium supplements at the moment. We’ll explain what makes it different from the others, what benefits it offers, and why it could very well be the right choice for you and your wellness goals.
What is magnesium bisglycinate?
It’s not as complicated as it sounds. Magnesium itself is an essential mineral, involved in over 300 biochemical reactions in the body. These include nerve function, muscle contraction, and energy production, but many people don’t get enough from their diet alone. As a result, many people choose to take supplements to boost their body’s stores of vital vitamins.
To create a supplement, minerals are usually chemically combined with an amino acid (or, to use the technical term, chelated) in order to be absorbed and tolerated by the body. The ‘bisglycinate’ is referring to the fact that, to produce this supplement, the magnesium was chelated with two glycine molecules. This process makes it gentler on the body, helping to avoid the potential side effects of other non-chelated magnesium supplements, like digestive discomfort or laxative effects.
How is it different from magnesium glycinate?
When you’re shopping around for a magnesium supplement, you’ll probably see magnesium glycinate appear on a lot of labels. This sounds very similar to magnesium bisglycinate – and that’s because it is.
It’s the exact same thing.
In fact, magnesium bisglycinate is the accurate chemical name of the product, and magnesium glycinate is just a more commonly used one. So, when you’re shopping around, don’t worry if you can’t find one or the other – they’ll both do the same thing for you.
So, why should you choose a chelated supplement instead of one of the 10+ other forms of magnesium supplements in the shops? Whether it’s labelled as ‘glycinate’ or ‘bisglycinate’, the key to this supplement’s popularity lies in the fact that it includes this glycine molecule in the first place.
The benefits of magnesium bisglycinate
Combining magnesium with organic amino acids means the supplement’s bioavailability (the proportion that actually enters your body) increases. Other inorganic sources have been shown to have much lower bioavailability: one study found that only 4% of magnesium oxide is absorbed into the body. So, magnesium bisglycinate’s two glycine molecules make it much more soluble, giving it superior bioavailability compared to its non-organic counterparts. This means it’s gentler on the digestive system, and is more likely to deliver the host of benefits a sufficient magnesium supply may give you. Speaking of which…
Relax your muscles
Good news for all you athletes out there: magnesium is a natural muscle relaxant, helping reduce muscle cramps and tension. This is especially good for anyone engaging in regular physical activity, as magnesium bisglycinate can support muscle recovery and help with overall performance and flexibility.
Sleep more, stress less
For anyone needing to quiet the mind and get a good night’s sleep, magnesium bisglycinate could be the answer. Research suggests that the glycine plays a role in calming the nervous system by binding to GABA receptors, which promote relaxation and reduce stress. The relaxing effects of the magnesium alongside this make it a great supplement for those that want a little calm.
Keep your bones healthy
Magnesium is critical for bone density and health, working alongside calcium and other minerals to maintain bone structure. It’s also needed for vitamin D to work properly in the body, another vitamin crucial for the health of your bones and teeth.
Metabolism up, blood sugar down
Magnesium bisglycinate is part of many metabolic processes, such as converting carbohydrates and fats into energy, insulin sensitivity and glucose metabolism. If you have enough magnesium in your body, this may help you support your metabolism, maintain a healthy blood sugar level, and reduce the risk of type 2 diabetes.
Treat chronic headaches
Up to half of migraine patients may be magnesium deficient. Some research has shown that magnesium could block the signal in the brain that causes migraines, so magnesium supplements have become a common treatment for those suffering with them – especially if the individual is not able to take stronger medication (for example, those who are pregnant).
Reduce PMS symptoms
Magnesium can help to calm the nervous system and regulate various hormones – including progesterone. This, alongside the muscle relaxant effects, means magnesium bisglycinate can be an effective treatment for menstrual cramps, and for helping to manage other PMS symptoms. It’s also a common supplement for pregnant people to take, as it helps to reduce all-too-common leg cramps.
Potential side effects
Before you begin taking magnesium bisglycinate, if it sounds like something that could help you, it’s important to be aware of the potential side effects. All in all, magnesium is a safe supplement to take, and shouldn’t give you any problems – especially in this form.
However, if magnesium is taken in too high a dose, you could experience side effects like diarrhoea, abdominal cramping or digestive upset. If you’re prone to gastrointestinal issues, though, magnesium bisglycinate is a great choice of supplement thanks to how gentle it is on the stomach. Stick to the recommended dose, and you should be in the clear.
What’s the recommended dosage?
Unlike many supplements, magnesium bisglycinate can be taken on an empty stomach if necessary. We’d recommend taking it between your final meal of the day, and going to bed – that way, you can really cash in on the relaxing effects.
For adults, the recommended daily dose of magnesium is 420mg for men, and it’s 350mg for women. However, this may differ depending on your age and the health results you’re after. We’d recommend talking to your GP if there’s a specific health concern you’re looking to address, and they’ll be able to give you personalised information regarding dosage.
Overall, magnesium bisglycinate has an impressively wide range of potential health benefits. Studies have shown that a large amount of us aren’t getting enough of it from diet alone, so it’s definitely worth considering adding this supplement into your daily intake. It might just give you the boost your body needs.
Did you know that we need different supplements as we age? We’ve done the research and put together a quick guide on catering for your age – including what supplements you need and when.
References
How Much Magnesium Should You Take Per Day? | Healthline
The How and Why of Magnesium Bisglycinate: Your Ultimate Checklist | Love Life Supplements
8 Magnesium Bisglycinate Benefits – Why You Should Supplement with Magnesium Bisglycinate | Human Performance Hub
Magnesium and Migraine | American Migraine Foundation
7 Top Benefits of Magnesium Bisglycinate | West Bengal Chemical Industries Ltd
Making the Right Choice: Magnesium Bisglycinate vs Magnesium Glycinate | Performance Lab
Magnesium glycinate | MedChem Express
High Bioavailability Magnesium (Meta Mag®) with Active B6 | Metagenic Institute
Firoz, M, and M Graber. “Bioavailability of US commercial magnesium preparations.” Magnesium research vol. 14,4 (2001).
Kawai, Nobuhiro et al. “The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus.” Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology vol. 40,6 (2015).
Mauskop, Alexander, and Jasmine Varughese. “Why all migraine patients should be treated with magnesium.” Journal of neural transmission (Vienna, Austria : 1996) vol. 119,5 (2012).