Magnesium is an essential mineral for the proper functioning of our body, involved in more than 300 enzymatic reactions. However, it is often poorly absorbed by the body.
Magnesium bisglycinate, a chelated form of magnesium , is distinguished by its high bioavailability and excellent digestive tolerance. Adapted to the needs of athletes, this food supplement has many benefits to improve your performance.
What is Magnesium Bisglycinate
Magnesium bisglycinate is a soluble organic complex combining magnesium with two glycine molecules. This chelated form allows for better absorption and use of magnesium by your body.
Unlike inorganic forms such as magnesium oxide, bisglycinate does not cause digestive upsets, such as stomach aches or diarrhea, and is perfectly tolerated by the digestive system.
The benefits of magnesium bisglycinate
Promotes energy metabolism
Energy metabolism is the process of breaking down glucose by enzymes to produce energy. Magnesium, in the form of bisglycinate, plays a role in stimulating this energy production.
For athletes, this means better use of available minerals and energy, thus optimizing physical performance.
Supports muscle function
Magnesium bisglycinate supports muscle function by facilitating muscle contraction and relaxation. It acts at the receptors of the nervous system, sending the appropriate signals during physical activity .
In addition, it participates in the synthesis of proteins, the building blocks of muscles, thus reducing the risk of cramps and muscle spasms.
Improves recovery
By promoting sleep and relaxation, magnesium bisglycinate is an ally of choice for post-workout muscle recovery. Good sleep is essential to allow muscles to repair and strengthen after intense effort.
Glycine, found in bisglycinate, also helps improve sleep quality by helping regulate body temperature and promoting deep relaxation.
Stress reduction and mood improvement
Magnesium is important in regulating the nervous system and psychological functions. Stress leads to increased excretion of magnesium, which can disrupt nervous and psychological functions.
By supporting the nervous system and increasing levels of the happy hormone serotonin, magnesium bisglycinate helps reduce stress and improve mood.
Strengthening bones and teeth
Magnesium is essential for bone health, working closely with calcium to maintain strong bones. It regulates calcium transport and absorption into bones, while also helping to activate vitamin D, which is necessary for calcium absorption.
Glycine, a major component of collagen, also contributes to bone strength.
How to take magnesium bisglycinate?
Recommended dosage
The optimal dosage of magnesium bisglycinate in a health food supplement varies depending on individual needs. It is generally recommended to take about 300 mg of magnesium per day, divided into several doses to maximize absorption.
We advise you to consult a healthcare professional to determine the appropriate dose.
Available shapes
Magnesium bisglycinate is available in capsule, tablet or powder form. For best absorption, it is recommended to take it with food.
Vegetable capsules are particularly suitable for vegetarians and people who are concerned about their diet.
Regularity of taking
For optimal results, it is important to take your magnesium bisglycinate regularly, as recommended by a healthcare professional.
A two to three month treatment is often suggested to fully experience the benefits.
Interactions and side effects
Possible interactions
Magnesium bisglycinate may interact with some medications and supplements. For example, it may reduce the absorption of bisphosphonates.
It is therefore important to consult a specialized professional before starting supplementation, especially if you are taking medication.
Side effects
Magnesium bisglycinate is generally well tolerated, with few side effects. However, excessive intake may cause stomach upset, nausea, or diarrhea.
In case of symptoms, it is recommended to consult your doctor. Finally, if you suffer from kidney failure, be aware that you are not advised to take magnesium, whatever its form.
Comparison with other forms of magnesium
Magnesium bisglycinate is distinguished by its high bioavailability and digestive tolerance compared to other forms of magnesium.
For example, magnesium citrate is also well absorbed but may cause gastrointestinal upset. Magnesium oxide, although less expensive, is less well absorbed. Magnesium malate is valued for its energizing properties but may not be suitable for all individuals.
Magnesium bisglycinate is a dietary supplement of choice for athletes seeking to optimize their performance and well-being.
Due to its high bioavailability and digestive tolerance, it offers many benefits, such as supporting energy metabolism, supporting muscle function, helping to reduce stress, improving mood and strengthening bones and teeth.
By following dosage recommendations and consulting a healthcare professional , athletes can take full advantage of this essential dietary supplement .
Sources:
- Development of a Model for In-Vitro Comparative Absorption of Magnesium from Five Magnesium Sources Commonly Used as Dietary Supplements, The FASEB Journal, 2016 .: https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.30.1_supplement.128.6
- The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus, Neuropsychopharmacology, 2015 .: https://pubmed.ncbi.nlm.nih.gov/25533534/
- Bioavailability of Magnesium Diglycinate vs Magnesium Oxide, Journal of Parenteral and Enteral Nutrition, 1994 .: https://pubmed.ncbi.nlm.nih.gov/7815675/
