Magnesium bisglycinate

magnesium is an essential mineral for our body, involved in more than 300 biochemical reactionsIt 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 sources is similarly broad. magnesium supplementsBut what makes magnesium bisglycinate, for example, compared to magnesium citrate special? And why do people prefer magnesium oxide in the treatment of constipation, while magnesium sulfate 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 focus on the properties and applications of Magnesium glycinate or magnesium bisglycinate.

What is magnesium glycinate?

Magnesium glycinate is a compound that of magnesium and the amino acid Glycine consists. It is known for its high bioavailability and is often used as dietary supplements used to treat or prevent magnesium deficiency. This supplement provides 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 comes not natural in food before. 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 a few percentage points. While While magnesium oxide has a bioavailability of about 4%, magnesium glycinate has a bioavailability of about ten to twenty times. This is due, among other things, 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 several forms, including capsules and powder. The choice of form depends on personal preference and desired dosage. Capsules offer convenience and dosing accuracy, while powders allow for flexible dosing. In addition to 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 bound to one magnesium molecule, which often causes confusion in nomenclature. Technically speaking, it is the same connection, 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.

Calcium alpha-ketoglutarate, creatine and magnesium work synergistically to increase your performance and energy levels. Find out more on the product page.

The blood-brain barrier

Magnesium bisglycinate is used due to its binding to glycine, which acts as inhibitory neurotransmitter This combination can cross the blood-brain barrier more effectively, which makes magnesium bisglycinate potentially useful for cognitive functions and mental health. The situation is similar with Magnesium Threonate. Both the neuroscientist Andrew Huberman as well as the longevity doctor Peter Attia have reported and discussed these forms of magnesium in their podcasts.

Magnesium Bisglycinate and Sleep

Magnesium Bisglycinate can sleep promote in several waysby 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 promote relaxation and improve sleep quality.  To help you better understand the molecular background, we have outlined the different mechanisms:

regulation of neurotransmitters

Magnesium plays a crucial role in regulating neurotransmitters that affect 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 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 effects of GABA. Ashwagandha, also known as “sleep berry”, is originally from India. This plant is said to have several medicinal properties, but its effects on sleep and the GABAergic system have been well studied in larger studies. In this meta-study Ashwagandha was able to improve the sleep quality of the subjects.

stabilization of the sleep cycle

Magnesium is involved in the regulation of the body’s sleep-wake cycles, partly through its role in 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 a natural sleep onset process.

Did you know?

Cherries can also regulate melatonin levels.Since cherries contain a lot of endogenous melatonin, researchers in this study gave the participants a concentrate of sour cherries and were able to prove that taking it increases melatonin levels and improves sleep qualityThe sour cherry used bears the name Montmorency and you can find it together with Ashwagandha and Magnesium Bisglycinate in Qnight.

muscle relaxation

Through its ability to regulate calcium ion concentration in muscle cells, magnesium promotes muscle relaxation. This effect can help reduce physical tension, which is often 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 induce sleep. In this study was given to the participants Glycine given daily before going to sleep. The researchers were able to prove that by taking glycine both the The time it takes to fall asleep was shortened, as was the latency time for the so-called “slow-wave sleep”. This phase of sleep can also be colloquially 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.

improving sleep quality

studies suggest that magnesium supplementation can improve sleep quality, especially in people with low magnesium status or sleep disorders. Improving sleep quality includes longer sleep duration, falling asleep faster, and fewer nighttime awakenings.

Magnesium bisglycinate and cramps

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

Magnesium plays a key role in preventing 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 unwanted muscle contractions and thus cramps.

The tendency to muscle cramps can be increased by a lack of magnesium, since an adequate amount of this mineral is essential for the ability of the muscles to relax. 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 other things, this study with magnesium bisglycinate.It turned out that the Administration of magnesium bisglycinate to pregnant women led to a reduction in cramps.