Magnesium is a mineral that is essential to the human body, especially the nervous system. It involves everything from metabolism and muscle contraction to DNA synthesis, the production of blood sugar and hormones that regulate them, and reproduction. If you are not getting magnesium in the diet, you could risk developing conditions such as osteoporosis, heart disease, diabetes, Alzheimer's disease, and cancer.
The most common mineral on earth is magnesium. It's essential for the normal function of many biological systems. Magnesium is found in many food sources, but only some people get enough.
To get the recommended daily allowance (RDA) of magnesium, you must eat 3-4 servings of magnesium-rich foods daily. This article will break down two different types of magnesium supplements: Bis-glycinate and glycinate. Do you know which form is better for your health? If you want to improve your health, this article will help you make the right choice.
Magnesium Bisglycinate
Magnesium bis-glycinate is one atom of magnesium attached to two molecules of glycine.
Magnesium bis-glycinate is the accurate chemical name for the compound having the chemical formula C4H8MgN2O4. The compound name indicates the combination has two glycinate ions and one magnesium ion because the prefix "-bis" is in the title. Magnesium bis-glycinate and magnesium glycinate are 2 names for a similar product - see FAQs!
The Reason Why Magnesium Bis-glycinate Is Considered The Best Form.
1. High Bioavailability is a fancy word for the fact that the bioactive ingredients in the products are absorbed. The body does not easily absorb magnesium; most forms of magnesium will remain in your intestinal tract. To experience the benefits, you must ensure the magnesium is absorbing.
Two glycine molecules are attached to the magnesium. So, because of the two glycine molecules, there's less space to have the water bind to the magnesium. Glycine also helps lower the small intestine's pH level, making absorbing nutrients easier.
2. The second reason for taking Magnesium Bisglycinate is that they are easy on the stomach and the entire digestive tract. Some people report taking larger doses than others because they can tolerate it much better. The side effects are deficient.
3. The Third primary reason it's essential to supplement your diet with glycine is that it has many health benefits. Glycine is a non-essential amino acid and neurotransmitter. It is a relaxing amino acid that helps you get to sleep faster.
In summary, it is often considered the best form for:
• Reversing magnesium insufficiency
• Alleviating anxiety attack
• Helping with restless leg
• Helping with leg cramps
• Helping with splitting headache
• Helping with fibromyalgia
• Helping with sleep
• Reducing muscle spasms and supporting healthy immune function
Benefits of Magnesium Bis-glycinate
Regulate Blood Sugar
People who struggle to maintain healthy blood sugar levels always look for ways to lower them. Magnesium might be an essential tool to help. Magnesium is vital to regulating blood sugar and insulin, and studies have found a correlation between magnesium-rich diets and a reduced risk of type 2 diabetes.
Supports Memory
You should take a magnesium supplement if you're having trouble remembering things. Magnesium Bis-Glycinate can support healthy sleep, enhance memory, and is a natural source of magnesium, which can boost energy levels and help improve sleep, and may also support brain health. Magnesium may enhance your brain's ability to learn, remember, and make decisions.
Reduce Blood Pressure
High blood pressure, or hypertension, is among common cardiovascular diseases worldwide. A healthy diet and lifestyle will help lower your blood pressure. If you add extra magnesium to your diet, you'll find that you can lower your blood pressure. Magnesium is an essential mineral for blood pressure, and research suggests that magnesium supplementation is a safe way to lower your blood pressure.
Products With magnesium Bis-glycinate
#1. Bioptimizers Magnesium Breakthrough Supplement 4.0 - 7 Types of Magnesium Natural Sleep Aid - Brain Supplement (60 Capsules)
Features
Most Potent Full-Spectrum Formula Ever Created: Magnesium Breakthrough is a complete supplement containing all the different forms of magnesium that you need. You may benefit from using all 7 forms of the Essentials series at the optimal dosage to upgrade virtually all functions of your body.
Magnesium Health Benefits: It may improve your mood, memory, and sleep, as well as help eliminate chronic pain and migraines. It may also boost your athletic performance and fight stress and anxiety.
No Synthetic Ingredients: There's no substitute for natural ingredients. None of the common preservatives, mercury, lead, arsenic, and fluoride, are used in this product, making it ideal.
Fast Absorption: Each Magnesium Breakthrough 4.0 capsule will dissolve quickly, pass through the digestive system, and be absorbed by the body at an incredibly high rate.
Pros
• This product is easy to use and effective.
• Great for improving sleep and also headaches
• Bowels are better
Cons
• Sometimes may upset the stomach
Customer Review
I was searching for a complete magnesium capsule. This one has it all. I feel better mentally and emotionally; my sleep has improved by taking this little gem. I need help explaining why. It is fantastic! I Highly recommend it to anyone!
#2. Triple Magnesium Complex, 2000mg Magnesium Citrate, Bisglycinate & Taurate, Providing 262mg Elemental Magnesium, 60 Tablets
Features
• Updated formula: You get 35 percent more magnesium for every two tablets. It contains a meaningful dose of magnesium of 262mg from 2000mg. To get the best results, it's a good idea to split your daily dose.
• Advanced Triple Action Magnesium Blend: Most magnesium supplements use a single form that gets used up fast. That means they aren’t helpful if you want to reach the high levels needed for health. This product combines 3 fully reacted forms, magnesium citrate, taurate, and bis-glycinate, to target 3 uptake pathways, boosting the amount delivered to the body.
• Fully Reacted Formula: Magnesium that is fully reacted to its carrier is chemically bound to its carriers instead of supplements that contain magnesium oxide and citric acid or glycine. These enhanced-solubility magnesium forms help optimize magnesium absorption.
• Gentle On The Stomach: Unlike other blended magnesium forms that contain magnesium oxide, the fully reacted form contains magnesium citrate, which has no laxative effect. Split dosing further increases the uptake of a product.
Pros
• Quick and effective at curing muscular spasms and cramps
• The packaging is decent
Cons
• Huge tablets need to half them to swallow
Customer Review
I've been knocked for six with menopause!! And all symptoms relating did some research on triple magnesium complex and brands, and I'm sure this is helping to reduce my hot flashes and headaches. I'm sleeping better too. Been taking them for 6 weeks now; I'm not going to be without them, not for a long while yet!
Magnesium FAQ's
Is magnesium glycinate and magnesium bisglycinate the same thing?
The answer to this question is a bit complicated, as it depends on the context in which these two forms of magnesium occur. On the surface, magnesium glycinate and bisglycinate appear to be very similar forms of magnesium; both are chelated with amino acids so that they can be better absorbed by the body and have better bioavailability than other forms of unchelated magnesium. However, there is an important difference between them: while both contain glycine (an amino acid), magnesium glycinate has only one molecule of glycine bound to each ion (molecule) of magnesium, whereas ironically enough for its name, Bisglycinate contains two molecules per ion.
This means that Magnesium Glycinate is more heavily chelated than Bisglycinate since it has more bonds per ion - therefore making it slightly easier for the body to absorb and utilize. That said, a 2007 study conducted at Shandong University in China showed that there was no significant difference between Bisglycinate's absorption rate when compared to Glycinate's. Aside from absorption differences depending on their degree of chelation - what sets them apart even further is their price point and availability; Magnesium Glycinates tend to be cheaper but less readily available than its counterpart Bisglycinates due mostly because they are harder to make commercially via industrial scale synthesizing processes.*
*Virtanen JK et al., ‘The effects of vitamins B6 and E supplementation on serum concentrations of vitamin B6 vitamers during extended oral contraceptive use’ BMC pharmacology 7(2007):2-11
What are the disadvantages of magnesium bisglycinate?
While magnesium bisglycinate is an excellent form of supplemental magnesium, it does have some potential drawbacks that you should be aware of.
One main disadvantage is its bioavailability issue. Magnesium bisglycinate has low oral bioavailability compared to other forms of supplemental magnesium such as acetate, chloride, citrate and oxide due to its poor absorption in the gut. It can also interact with other medication and lead to diarrhea if taken in high doses so it’s important to speak with your doctor before taking large amounts of this supplement.
In addition, there are reports of gastrointestinal discomfort when taking high doses of magnesium bisglycinate due to the binding properties between the glycine component and metal ion present on the molecule which can cause irritation or burning sensation in certain individuals digestive tract upon ingestion.
Last but not least, it is important to note that while this supplement may help boost individual's overall levels, studies suggest that people who are already low in all major electrolytes like sodium/potassium, calcium/magnesium should take a more comprehensive combination supplement for optimal health results since these minerals work together and affect each other’s concentrations throughout your body.
Should I take magnesium bisglycinate in the morning or night?
When it comes to taking magnesium bisglycinate, it's best to take it either early in the morning or before going to bed at night. Generally speaking, taking magnesium supplements in the morning can help you feel more energized throughout the day, while taking them at night can help relax your muscles and allow for a deeper sleep.
If you're looking for maximum effectiveness when using magnesium bisglycinate, you should look into what time of day would be best for your specific needs. For example, if you feel less alert during the day then consider taking it earlier in the morning; however, if you have trouble sleeping then consider taking it later before bed. It's important to note that this is just a general guideline - ultimately everyone will experience different results depending on their body type and lifestyle choices so some trial and error may be necessary when trying to find out which timing works best for you.
In addition to considering what time of day is most suitable for intake, other factors such as dosage amounts also play an important role when deciding whether one should take magnesium bisglycinate in the morning or night. It's generally recommended that adults aged 19–30 years old should consume between 310–400 mg/day of magnesium from foods and/or dietary supplements like magnesiun bisglycinate depending on gender and other conditions such as pregnancy etc., whereas adults over 30 years old can increase their consumption up to 420–420mg/day with similar considerations kept in mind (RDA). However with any dietary supplement including magnesiunbis glycinate make sure that first consult with a health care professional prior use due its interactions with certain medications as well as potential complications associated with higher dosages etc..
Ultimately there are differing opinions concerning whether one should take Magnesium Bis-Glycinate in the morning or evening but personally I prefer taking my daily dose during breakfast; however each person’s needs will vary depending on several factors so make sure that whatever decisions are made relate directly back to said individual’s lifestyle & diet habits along side consulting medical professionals prior use of any dietary supplement!
Which magnesium to avoid
The best way to avoid magnesium deficiencies is to ensure you are consuming adequate amounts of magnesium-rich foods, such as dark leafy greens, legumes, nuts and seeds. That being said, it is important to recognize that not all forms of magnesium are created equal; some forms may be poorly absorbed and could contain high levels of heavy metals or other contaminants. For this reason, it’s best to ensure that any supplement containing magnesium selects for a bioavailable form (chelated) and is third party tested for quality control.
Specific forms of magnesium (such as Magnesium Oxide) have been noted in research studies to produce undesirable side effects due to poor absorption rates and potential contamination sources from manufacturers using unclean or synthetic processing/production methods. In addition, many cheap supplements on the market claiming “maximum absorbable daily dose” can contain added fillers or extremely large doses which can cause stomach cramps and diarrhea when taken excessively. Therefore it’s important to do your research before purchasing any supplement products purported as “magnesium" - always double check contents with a third party lab!
Conclusion
In conclusion, Magnesium bis-glycinate is the most effective way to get magnesium into your body. Both magnesium bis-glycinate and glycinate are safe and effective for helping you meet your magnesium needs. Magnesium bis-glycinate is more bioavailable, absorbing faster into the bloodstream. It is also easier to digest than glycinate. Magnesium bis-glycinate also has a lower toxicity level than glycinate. It is one of the most effective and influential products on the market. It's an excellent supplement for anyone who wants to lose weight and get healthy.
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