Everything you need to know about magnesium bisglycinate
Table of contents
- What is magnesium bisglycinate?
- The benefits of magnesium bisglycinate
- Magnesium Bisglycinate for athletes
- How do you take magnesium bisglycinate correctly?
- Magnesium Bisglycinate Overdose: What Happens?
- Conclusion: Why magnesium bisglycinate is the best choice
What is magnesium bisglycinate?
Magnesium bisglycinate is a chelated form of magnesium produced by binding magnesium to two molecules of the amino acid glycine. This compound has particularly high bioavailability, meaning the body can absorb magnesium more efficiently than with many other forms. Magnesium is an essential mineral necessary for many physiological processes, including muscle and nerve function, energy production, and bone formation.
The benefits of magnesium bisglycinate
Magnesium bisglycinate has numerous health benefits that make it a preferred choice for many people:
1. High bioavailability
Magnesium bisglycinate is absorbed by the body much better than other forms of magnesium, such as magnesium oxide or magnesium citrate. This is because the magnesium is in an organic form that more easily enters the bloodstream. This results in greater effectiveness and fewer digestive problems.
2. Fewer stomach problems
Compared to other forms of magnesium, such as magnesium oxide, which often cause diarrhea, magnesium bisglycinate is very gentle on the stomach. It is also well tolerated by people with sensitive stomachs or intestines.
3. Support of muscles and nerves
Magnesium plays a key role in muscle contraction and relaxation, which can lead to a reduction in muscle cramps and tension. It also supports the nervous system and helps regulate sleep quality.
4. Stress reduction and relaxation
Magnesium is known for its relaxing effect on body and mind. It can help reduce stress and stabilize overall mood by calming the activity of the nervous system.
Why magnesium bisglycinate is better than magnesium oxide and magnesium citrate
Magnesium Oxide vs. Magnesium Bisglycinate
Magnesium oxide is one of the most commonly used forms of magnesium, but it has low bioavailability, meaning the body can only absorb a small portion of the ingested magnesium. This can lead to stomach problems such as bloating or diarrhea. Magnesium bisglycinate, on the other hand, is very well absorbed by the body and causes fewer side effects.
Magnesium Citrate vs. Magnesium Bisglycinate
Magnesium citrate is another commonly used form of magnesium that is relatively well absorbed. However, it can also have a laxative effect in some people. Magnesium bisglycinate offers even better absorption and is often the preferred choice due to its gentle effect on the digestive tract.
Magnesium Bisglycinate for athletes
Magnesium bisglycinate is particularly beneficial for athletes because it supports muscle function and reduces muscle cramps after intense workouts. It also helps accelerate recovery by supporting cellular energy production and protein synthesis. Magnesium is also crucial for reducing inflammation and maintaining a healthy nervous system, which is essential for athletes.
Benefits for athletes:
- Prevents muscle cramps and tension
- Supports recovery after intense training sessions
- Helps prevent injuries by improving muscle function.
- Increases energy production and endurance
How do you take magnesium bisglycinate correctly?
The recommended dosage of magnesium bisglycinate varies depending on age, gender, and health condition. Generally, a dose of approximately 200–400 mg per day is recommended. It is advised to divide the intake into two or three doses throughout the day to ensure optimal absorption.
Best time to take:
- In the morning: Take to start the day with a good supply of magnesium.
- Evening: Ideal for promoting relaxation and restful sleep.
Magnesium Bisglycinate Overdose: What Happens?
Although magnesium bisglycinate is generally safe, an overdose can lead to unwanted side effects. Too high a dose can cause diarrhea, nausea, and stomach upset. In extreme cases, an overdose can strain the kidneys or affect heart rhythm.
Symptoms of an overdose:
- Diarrhea
- Nausea and vomiting
- Low blood pressure
- Irregular heartbeat
It is important not to exceed the recommended dosage and to consult a doctor if you have any concerns.
Conclusion: Why magnesium bisglycinate is the best choice
Magnesium bisglycinate is one of the best forms of magnesium available due to its high bioavailability and low likelihood of causing stomach problems. It offers numerous health benefits, including supporting muscle function, promoting a healthy nervous system, and improving sleep quality. It is an excellent choice, especially for athletes and people with increased magnesium needs. Be sure to follow the recommended dosage for best results.