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 and for bone health. In nature, magnesium occurs almost exclusively in compounds with various other elements. The range of magnesium supplementsis similarly broad. But what makes magnesium bisglycinate magnesium citrate special, for example? And why is magnesium oxide preferred for the treatment of constipation, while magnesium sulphate is used in the treatment of high blood pressure during pregnancy? In this series of articles, we will look at the different magnesium compounds and their specific benefits. You can find basic information about magnesium in our introductory article "What is magnesium?". In this article, we will 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 a 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 occurs not naturally in foods . It is formed when magnesium ions are chelated with glycine, a non-essential amino acid. This bond increases the absorption of magnesium in the body by several percentage points. While magnesium oxide has a bioavailability of around 4%, magnesium glycinate has around ten to twenty times this this is partly due to the presence of glycine. This facilitates the transport of magnesium through the intestinal wall into the blood, which leads 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 preference and the desired dosage. Capsules offer convenience and dosing accuracy, while powders allow for flexible dosing. In addition to the different packaging, there are different names that refer to the same molecule.

Magnesium glycinate vs. magnesium bisglycinate

Magnesium glycinate and magnesium bisglycinate basically refer to the same supplement. "Bisglycinate" refers to two glycine molecules attached to a magnesium molecule, which often leads to confusion in nomenclature. Technically, it is the same compound, which is 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 for the molecule glycine.

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The blood-brain barrier

Magnesium bisglycinate is thought to improve brain connectivity due to its binding to glycine, which acts as an inhibitory neurotransmitter . This combination can cross the blood-brain barrier more effectively, making magnesium bisglycinate potentially beneficial for cognitive function and mental health. The situation is similar with 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 physiological and neurochemical levels. 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 background, we have broken down the various mechanisms:

Regulation of the neurotransmitters

Magnesium plays a crucial role in the regulation of neurotransmitters that influence sleep. It helps to control the balance between excitatory and inhibitory signals in the brainby reducing the release of stress hormones such as adrenaline and noradrenaline and promoting the production of calming neurotransmitters such as gamma-aminobutyric acid (GABA). GABA helps to calm the nervous system and is essential for deep, restful sleep.

Did you know

In addition to magnesium, there is another molecule that promotes the effect of GABA. Ashwagandha, also known as the "sleeping berry", originally comes from India. Several healing effects are attributed to this plant, but the effect on sleep and the GABAergic system have been well studied in larger studies. In this metastudy , ashwagandha was able to improve the sleep quality of the subjects.

Stabilization of the sleep cycle

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

Did you know

Cherries can also regulate melatonin levels. Since cherries contain quite a lot of endogenous melatonin, researchers in this study gave participants a concentrate of tart cherries and were able to prove that the intake both increased melatonin levels and improved sleep quality. The sour cherry used is called Montmorency and you will find it together with Ashwagandha and Magnesium Bisglycinate in Qnight.

Muskelentspannung

Thanks to its ability to regulate the concentration of calcium ions in muscle cells, magnesium promotes muscle relaxation. This effect can help to reduce physical tension, which is often a barrier to entering sleep.

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 induce sleep. In this study participants were given glycine daily before going to sleep. The researchers were able to prove that the intake of glycine shortened both the sleep onset time and the latency period for so-called "slow-wave sleep". This sleep phase is also known colloquially as deep sleep and is important for our body's recovery. The combination of magnesium and glycine in magnesium bisglycinate therefore enhances the sleep-promoting properties of both components.

Improving the quality of sleep

Studies indicate that magnesium supplementation may improve sleep quality, especially in people with low magnesium status or sleep disorders. Improvement in sleep quality includes longer sleep duration, faster falling asleep and fewer night wakings.

Magnesium bisglycinate and cramps

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

Magnesium plays a key role in the prevention of muscle cramps. It acts as an antagonist 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 involuntary muscle contractions and thus cramps.

The tendency to muscle cramps can be exacerbated by a lack of magnesium, as adequate levels of this mineral are essential for muscle relaxation. Magnesium supplementation may be particularly helpful for those who regularly suffer from muscle cramps. Although research on the benefits of magnesium for muscle cramps is mixed, some studies suggest that it may be particularly effective during pregnancy. Among others, this study with magnesium bisglycinate was conducted here. It showed that the administration of magneisum bisglycinate in pregnant women led to a reduction in cramps.