Magnesium Bisglycinate
Please note, while this information is drawn from reputable sources, it's always important to consult with healthcare providers before starting any new supplement, especially considering individual health conditions or medications that might interact with magnesium bisglycinate.
Magnesium Bisglycinate offers several health benefits due to its high bioavailability and chelated form, which combines magnesium with the amino acid glycine. Here are some key benefits along with links to relevant research:
1. Improved Sleep Quality
Benefit: Magnesium bisglycinate can aid in better sleep by supporting the regulation of neurotransmitters like GABA, which promotes relaxation and sleep.
Research Links:
A study in Nutrients suggests that magnesium supplementation can improve subjective measures of insomnia in elderly people: Link to Study
Research from Journal of Research in Medical Sciences shows magnesium's role in sleep quality enhancement:
2. Anxiety and Stress Reduction
Benefit: The combination of magnesium and glycine has a calming effect, potentially reducing anxiety and stress levels.
Research Links:
A review in Journal of Clinical Psychiatry discusses magnesium's potential in anxiety treatment:
Pharmacological Reports explores glycine's anxiolytic effects, which are enhanced when combined with magnesium:
3. Muscle Relaxation and Cramp
Prevention
Benefit: Magnesium is crucial for muscle function, helping to relax muscles and reduce cramps, with magnesium bisglycinate being particularly effective due to its high absorption rate.
Research Links:
Journal of Obstetrics and Gynaecology Research published a study showing magnesium bisglycinate's effectiveness in reducing leg cramps in pregnant women: Link to Study.
4. Bone Health
Benefit: Magnesium is essential for bone health, aiding in the absorption of calcium and vitamin D, which are critical for bone formation and strength.
Research Links:
A study in Journal of the American College of Nutrition highlights the relationship between magnesium intake and bone density: Link to Study.
5. Cardiovascular Health
Benefit: Magnesium bisglycinate supports heart health by helping to regulate blood pressure, maintain a steady heartbeat, and prevent arrhythmias.
Research Links:
Hypertension journal found magnesium supplementation could lower blood pressure in hypertensive individuals: Link to Study.
American Heart Journal discusses magnesium's impact on arrhythmia prevention:
6. Blood Sugar Regulation
Benefit: Magnesium can improve insulin sensitivity, which is crucial for managing blood sugar levels, particularly in individuals with diabetes or pre-diabetes.
Research Links:
Research in Journal of the American College of Nutrition supports magnesium's role in glucose control: Link to Study.
Additional Points
High Bioavailability: Magnesium bisglycinate is noted for its high absorption rate compared to other magnesium forms, making it more effective at delivering magnesium to the body where it's needed.
Magnesium Bisglycinate is the better choice
Why Magnesium Bisglycinate might be considered a better choice among other forms of magnesium, some reasons:
 1. Superior Bioavailability
Magnesium Bisglycinate: This form is known for its high absorption rate due to its chelated structure. The magnesium is bound to two glycine molecules, which not only protect it from interacting with other dietary components that could reduce absorption but also facilitate easier uptake by intestinal cells.
Comparison: Compared to magnesium oxide, which is poorly absorbed (only about 4% bioavailability), magnesium bisglycinate can have up to 20-30% bioavailability, making it much more effective for increasing magnesium levels in the body.
2. Gastrointestinal Tolerance
Magnesium Bisglycinate: It's gentler on the stomach, causing fewer digestive side effects like diarrhea or upset stomach, which are common with other magnesium salts like magnesium citrate or magnesium oxide at higher doses.
Comparison: Magnesium citrate, often used for bowel cleansing or as a laxative, can lead to significant gastrointestinal issues if not dosed carefully.
3. Sleep and Relaxation
Magnesium Bisglycinate: Combines the benefits of magnesium with glycine, which itself has calming effects on the brain, potentially aiding in better sleep, stress reduction, and anxiety management.
Comparison: Other forms like magnesium chloride or magnesium sulfate don't offer this dual benefit in the same way since they lack glycine.
4. Versatility in Health Benefits
Magnesium Bisglycinate: Supports a wide range of health issues from muscle relaxation, bone health, cardiovascular health, to mood regulation due to its effective delivery of magnesium combined with glycine's neurotransmitter effects.
Comparison: While other magnesium forms might target specific issues (like magnesium oxide for constipation relief), magnesium bisglycinate offers a broader spectrum of benefits without the side effects.
5. Non-Laxative Effect
Magnesium Bisglycinate: Unlike magnesium citrate or magnesium hydroxide, which can cause a laxative effect, bisglycinate does not have this issue, making it suitable for those needing magnesium supplementation without affecting bowel function.
Comparison: This makes it a better choice for those with sensitive digestive systems or those looking for consistent magnesium supplementation without the need for bowel regulation.
6. Reduced Interaction with Medications
Magnesium Bisglycinate: Due to its chelated form, it's less likely to interact with other medications or nutrients in the gut, which can be a concern with other forms where magnesium might bind to other substances, reducing their efficacy or absorption.
Conclusion
If you meant to compare magnesium bisglycinate with other forms of magnesium in supplements, it stands out for its high bioavailability, gentle
impact on the digestive system, and the combined benefits of magnesium with
glycine.