Magnesium bisglycinate

Magnesium is an essential mineral for our body, involved in more than 300 biochemical reactions. It is crucial for energy metabolism, the function of heart and muscle cells, as well as for bone health. In nature, magnesium occurs almost exclusively in compounds with various other elements. Similarly diverse is the range of magnesium supplements.But what makes, for example, magnesium bisglycinate particularly special compared to  magnesium citrate ? And why is  magnesium oxide  preferred for the treatment of constipation, while magnesium sulfate is used in the therapy of hypertension during pregnancy? In this article series, we will highlight the different magnesium compounds and their specific benefits. Basic information about magnesium can be found in our introductory article "What is magnesium?". In this post, we focus on the properties and applications of  magnesium glycinate or magnesium bisglycinate.

What is magnesium glycinate?

Magnesium glycinate is a compound that  consists of magnesium and the amino acid  glycine . It is known for its high bioavailability and is often used as dietary supplement to treat or prevent magnesium deficiency. This supplement offers a gentle form of magnesium that is particularly well absorbed by the body and is gentle on the stomach. It belongs to the group of organic magnesium compounds, which also includes magnesium citrate and magnesium lactate.

Magnesium glycinate does not naturally occur in foods .  It is formed when magnesium ions are chelated with glycine, a non-essential amino acid. This binding increases the absorption of magnesium in the body by several percentage points. While magnesium oxide has a bioavailability of about.4% is present, with Magnesium Glycinate being about ten to twenty times that. This is partly due to the presence of glycine. This facilitates the transport of magnesium through the intestinal wall into the blood, leading to better availability of magnesium for the body.

Forms of Magnesium Glycinate

Magnesium Glycinate is available in various forms, including capsules and powder. The choice of form depends on personal preferences and the desired dosage. Capsules offer convenience and dosing accuracy, while powder allows for flexible dosing. In addition to the different packaging, there are various names that refer to the same molecule.

Magnesium Glycinate vs.Magnesium Bisglycinate

Magnesium Glycinate and Magnesium Bisglycinate essentially refer to the same supplement. “Bisglycinate” indicates two glycine molecules bound to one magnesium molecule, which often leads to confusion in nomenclature. Technically, it is the same compound known for its excellent bioavailability and tolerability.

In addition to the distinction between bisglycinate and glycinate, there are other spellings for the same molecule. Magnesium glycinate and Magnesium bisglycinate come from the English spelling of the molecule glycine.

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The blood-brain barrier

Magnesium bisglycinate is attributed with better brain permeability due to its binding to glycine, which acts as a inhibitory neurotransmitter . This combination may overcome the blood-brain barrier more effectively, making magnesium bisglycinate potentially useful for cognitive functions and mental health. The same applies to magnesium threonate. Both neuroscientist Andrew Huberman and longevity doctor Peter Attia have reported and discussed these forms of magnesium in their podcasts.

Magnesium Bisglycinate and Sleep

Magnesium Bisglycinate can promote sleep in several ways, acting on both a physiological and neurochemical level. The unique properties of this magnesium compound – the combination of magnesium with the amino acid glycine – help to promote relaxation and improve sleep quality.  To help you better understand the molecular backgrounds, we have outlined the various mechanisms:

Regulation of Neurotransmitters

Magnesium plays a crucial role in regulating neurotransmitters that affect sleep.It helps, to regulate the balance between excitatory and inhibitory signals in the brain by reducing the release of stress hormones such as adrenaline and noradrenaline and promoting the production of calming neurotransmitters like gamma-aminobutyric acid (GABA). GABA helps to calm the nervous system and is essential for deep, restorative sleep.

Did you know?

In addition to magnesium, there is another molecule that enhances the effect of GABA. Ashwagandha, also known as "sleep berry," originally comes from India. This plant is attributed with several healing effects, but its impact on sleep and the GABAergic system has been well studied in larger studies. In this meta-study Ashwagandha was able to improve the sleep quality of the participants.

Stabilization of the sleep cycle

Magnesium is involved in regulating the body's natural sleep-wake cycles, partly through its role in the production of melatonin, the hormone that controls the natural sleep cycle. By supporting a healthy melatonin level, magnesium bisglycinate can help regulate sleep and contribute to a natural falling asleep process.

Did you know?

Cherries can also regulate melatonin levels.Since cherries contain a significant amount of endogenous melatonin, researchers in this  study  provided participants with a concentrate of sour cherries and were able to demonstrate that  the intake increases both melatonin levels and improves sleep quality. The sour cherry used is called  Montmorency and you can find it along with Ashwagandha and Magnesium Bisglycinate in the Qnight.

Muscle relaxation

Due to its ability to regulate the calcium ion concentration in muscle cells, magnesium promotes relaxation of the muscles. This effect can help reduce physical tension, which often serves as a barrier to falling asleep.

Synergistic Effect of Glycine

Glycine itself is known for its calming effects on the brain and can lower body temperature, which is an important signal for the body to initiate sleep. In this study participants were given Glycine daily before falling asleep. The researchers were able to demonstrate that by taking Glycine, both the time to fall asleep was reduced, as well as the latency for the so-called "slow-wave sleep". This sleep phase can colloquially be referred to as deep sleep and is important for the recovery of our body. The combination of magnesium and glycine in magnesium bisglycinate therefore enhances the sleep-promoting properties of both components.

Improvement of Sleep Quality

Studies indicate that magnesium supplementation can improve sleep quality, especially in individuals with low magnesium status or sleep disorders. Improvement in sleep quality includes longer sleep duration, faster sleep onset, and less nighttime awakening.

Magnesium Bisglycinate and Cramps

Similar to other forms of magnesium, magnesium glycinate can be helpful for muscle cramps. Muscle cramps, characterized by an uncontrolled and sudden contraction of a muscle, often lead to intense pain and frequently affect the calf muscles.

Magnesium plays a crucial role in the prevention of muscle cramps.It acts as a counterplayer to calcium, which plays a key role in triggering muscle contractions by promoting muscle relaxation. A disproportionate balance between magnesium and calcium can lead to unwanted muscle contractions and thus cramps.

The tendency to muscle cramps can be exacerbated by a deficiency of magnesium, as an adequate amount of this mineral is essential for the muscles' ability to relax. Supplementation with magnesium could be particularly helpful for those who regularly suffer from muscle cramps. Although research findings on the benefits of magnesium for muscle cramps are mixed, some studies suggest that it may be particularly effective during pregnancy.Here, among other things, this  study  was conducted with magnesium bisglycinate. It was found that the  administration of magnesium bisglycinate in pregnant women led to a reduction in cramps.