Magnesium bisglycinate

Magnesium is an essential mineral for the proper functioning of our bodies, especially for athletes and active individuals. Sometimes underestimated, it nevertheless plays a role in reducing fatigue, normal muscle function, and maintaining normal bones. Among the different forms of magnesium, the bisglycinate form stands out for its high bioavailability.

We invite you to explore in detail the benefits of magnesium bisglycinate, its synergy with vitamin B6, as well as advice on how to choose the right supplement.

What is magnesium bisglycinate?

A form of magnesium: a chelated complex

Magnesium bisglycinate is a particularly well-absorbed form of magnesium. It is a chelated complex , where magnesium is bound to two molecules of glycine , an amino acid naturally present in the body. This association forms a stable structure , facilitating the absorption of magnesium at the cellular level . Thanks to this configuration, magnesium bisglycinate is distinguished by its high bioavailability , which means that it is more efficiently absorbed and used by the body than other forms of magnesium.

However, to better understand what magnesium bisglycinate is, it is important to go back to the basics of magnesium itself.

Magnesium: an essential mineral

Magnesium is an essential mineral for the human body . It plays an important role in many fundamental biological processes.

However, the human body cannot synthesize magnesium, so a daily intake through diet or supplementation is essential to maintain optimal balance. Magnesium is naturally found in a variety of plant-based foods, including:

• oilseeds (almonds, Brazil nuts, cashew nuts),
• legumes (lentils, chickpeas, beans),
• whole grains ( oats , brown rice),
• dark green leafy vegetables (spinach, kale),
• certain mineral waters naturally rich in magnesium .

Once absorbed, magnesium is mostly stored:

• about 60% in bones , where it contributes to the maintenance of normal bone structure
• 30% in muscles , where it supports normal muscle function,
• and the rest in soft tissues and body fluids.

Despite this dietary diversity, many people have insufficient intake due to stressful lifestyles, depletion of agricultural soils, or processed diets. Supplementation, particularly in the form of magnesium bisglycinate , can then be useful to increase intake.

Magnesium bisglycinate benefits

Magnesium is a mineral essential to the proper functioning of the body. It is involved in many essential biological functions. It is the essential properties of magnesium that provide the observed benefits, regardless of its form. However, magnesium bisglycinate , known for its high bioavailability, is an excellent way to provide an intake in an effective and well-tolerated manner.

Here are the main benefits associated with sufficient magnesium intake:

• Contributes to the normal functioning of the nervous system ,
• Contributes to normal muscle function,
• Contributes to normal energy-yielding metabolism ,
• Helps reduce fatigue ,
• Contributes to electrolyte balance ,
• Contributes to normal protein synthesis .
  

Thanks to its bisglycinate form, magnesium is better absorbed by the body, allowing you to take full advantage of its benefits, particularly in cases of increased needs.

Synergy between magnesium bisglycinate and vitamin B6

Vitamin B6 is a vitamin often added to magnesium bisglycinate supplement formulations. This vitamin, also known as pyridoxine , is an essential water-soluble vitamin that can be obtained through food or supplementation. It is found in many foods such as:

• meats (especially liver, poultry),
• fatty fish (salmon, tuna),
• bananas ,
• potatoes ,
• whole grains ,
• legumes ,
• seeds and oilseeds .

In magnesium bisglycinate supplements, vitamin B6 is often added to enhance the effectiveness of this mineral. In fact, this vitamin contributes, just like magnesium:

• to a normal energy metabolism,
• to the normal functioning of the nervous system ,
• has reduce fatigue .
  

Thus, the synergy of magnesium bisglycinate and vitamin B6 optimizes their effectiveness and their impact on health.

How to choose a magnesium bisglycinate supplement?

The dietary supplement market is vast, and choosing a magnesium bisglycinate product can be difficult. Here are some important criteria to consider when making a choice and ensuring you choose a quality supplement.

1. Format of the supplement

Magnesium bisglycinate supplements come in a variety of forms, the most common being capsules . Capsules are often preferred for their ease of use. Being convenient, they are easy to take and often tasteless, which is a plus for those who struggle with the taste of powdered supplements.

2. Dosage

The recommended dosage of magnesium bisglycinate may vary depending on individual needs and lifestyle. Generally, it is advisable to start with a low dosage and adjust according to the effects experienced.

Standard dosages typically range from 50 mg to 300 mg of elemental magnesium per day. However, it is essential to follow the manufacturer's specific recommendations and consult a physician before beginning supplementation, especially if you have underlying health conditions.

3. Purity and absence of additives

To ensure the effectiveness of your supplement, it is important to choose products that do not contain unnecessary additives. It is advisable to choose products with a minimum of ingredients . Opt for supplements with a simple and transparent composition.

4. Certification and origin

To ensure the quality and effectiveness of the products you choose, choose supplements that are certified and manufactured in facilities that meet strict manufacturing standards.

Certified products are generally a guarantee of quality and safety. These labels not only ensure that the products are manufactured in accordance with quality standards, but also that they do not contain any substances harmful to health.

Precautions and recommendations

Although magnesium bisglycinate is generally well tolerated, it is important to adhere to the recommended doses. Excessive supplementation can lead to side effects such as gastrointestinal disturbances.

It is recommended to consult a healthcare professional before starting any supplementation, especially if you have existing medical conditions or are taking medication.

Conclusion

Magnesium bisglycinate is an effective and well-tolerated form of magnesium, offering various health benefits, including helping to reduce fatigue and support the nervous system. Combining it with vitamin B6 can optimize its effects.

When choosing a supplement, it's crucial to consider the product's form, dosage, purity, and certification. Finally, consulting a healthcare professional is recommended to determine the best supplement for your individual needs.

Sources:

1. Shrimanker, I., & Bhattarai, S. (2023). Electrolytes. Bookshelf ID: NBK541123. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK541123/
2. Tardy, A.-L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228. DOI: https://doi.org/10.3390/nu12010228 .