Magnesium bisglycinate is also commonly referred to as magnesium glycinate; however, due to presence of two glycine molecules, the more accurate name is “bisglycinate”. The bisglycinate form is known have higher solubility rate and therefore has shown superior absorption.

Magnesium is one of the most important health-promoting minerals. Studies suggest that, as well as enhancing approximately 300 enzyme-related processes in the body, magnesium may help to prevent or combat many chronic diseases.

The average person's body contains just under 30 grams of magnesium, but this small amount is vital to a number of functions in the body. Many people do not have adequate stores of magnesium, often because they rely too heavily on processed foods, which contain very little of this mineral. In addition, magnesium levels are easily depleted by stress, certain diseases or medications and intense physical activity. For this reason, nutritional supplements may be needed for the maintenance of optimal health, especially for high performing individuals and athletes. 

Common uses:

• Helps to protect against heart disease and arrhuthmia.
• May help ease symptoms of chronic fatigue and fibromyalgia.
• Helps improve sleep quality.
• Helps lower high blood pressure.
• May reduce the severity of asthma attacks.
• Improves symptoms of premenstrual syndrome (PMS).
• Aids in preventing the complications of diabetes.

 

Functions:

Magnesium is involved in energy production, nerve function, muscle relaxation and bone and tooth formation. In conjunction with calcium and potassium, magnesium regulates heart rhythm and clots blood; it also aids in the production and use of insulin.

Magnesium relaxes muscles, so it is useful for sports injuries, chronic fatigue and fibromyalgia. It also seems to ease PMS and menstrual cramps, and may increase bone density in postmenopausal women, helping to stem the onset of osteoporosis. In addition, magnesium expands airways, which aids in the treatment of asthma and bronchitis.

 

Recommended Daily Intake:

In the UK the current recommended daily target of magnesium is 300mg. 

IF YOU GET TOO LITTLE: Even moderate deficiencies can increase the risk of heart disease and diabetes. Severe deficiencies can result in irregular heartbeat, fatigue, muscle spasms, irritability, nervousness and confusion.

IF YOU GET TOO MUCH: Magnesium may cause diarrhoea and nausea. More serious side effects - including muscle weakness, lethargy, confusion and difficulty in breathing - can develop if the body is unable la process high doses properly. Large amounts lower blood pressure. and may therefore cause dizziness. But overdoses of magnesium are rare because absorption decreases as intake increases, and because the kidneys are usually efficient at eliminating excess amounts. 

Other sources

Good food sources of magnesium are whole grains, nuts, legumes dark grean leafy vegetables and shellfish.

 

Supplementation:

DOSAGE: Take 300 mg a day. 
TIP FOR USE: Magnesium is best absorbed when taken with meal.

Did you know?

Bran and whole grains such as wild rice are rich in magnesium. Adults can get about a third of their daily target in a serving of bran.

 

Facts & Tips:

• If you take magnesium supplements, be sure to take calcium supplements as well. Imbalances in the amounts of the two minerals can reduce their beneficial effects.
• Magnesium bisglycinate is the form of the mineral most easily absorbed by the body. 

 

 

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