Magnesium Glycyl Glutamine Chelate
Also known as: Magnesium glycyl-glutamine chelate, Chelated glutamine-magnesium complex, Molecularly bonded magnesium-glutamine, Magnesium Glycyl Glutamine Chelate
Overview
Magnesium glycyl glutamine chelate is a synthetic compound designed to enhance the bioavailability of both magnesium and glutamine. It combines magnesium and glutamine into a single stable molecule, formulated to improve the delivery of both nutrients. Primarily used in sports nutrition, it aims to support muscle recovery, boost the immune system, and improve magnesium and glutamine bioavailability. The chelate form is intended to bypass intestinal glutamine metabolism, increasing systemic availability. Magnesium acts as a cofactor in over 300 enzymatic reactions, while glutamine is crucial for nitrogen transport and immune cell function. While promising, direct research on this specific chelate is limited, with most evidence extrapolated from studies on magnesium and glutamine separately or chelated minerals generally. More research is needed to confirm its efficacy.
Benefits
Magnesium supplementation has been shown to improve insulin sensitivity and glucose control, with meta-analyses indicating significant improvements in fasting glucose and HOMA-IR. Glutamine supports muscle recovery and immune function, although clinical effect sizes vary. Magnesium also exhibits antioxidant effects, reducing oxidative stress biomarkers. The chelation process may enhance the absorption of both magnesium and glutamine, potentially amplifying these benefits, but direct clinical evidence for this specific chelate is lacking. Individuals with magnesium deficiency, athletes, and those undergoing intense physical training may experience more pronounced benefits. Magnesium's effects on glucose metabolism are typically observed over weeks to months, while glutamine's benefits on recovery may be acute to subacute.
How it works
Magnesium glycyl glutamine chelate works by enhancing the absorption and bioavailability of magnesium and glutamine. Magnesium acts as a cofactor in over 300 enzymatic reactions, including those involved in energy metabolism, glucose regulation, and muscle contraction. Glutamine serves as a key amino acid for nitrogen transport, immune cell function, and muscle protein synthesis. The chelation with glycyl-glutamine is proposed to protect glutamine from intestinal metabolism and facilitate transport into muscle cells, increasing systemic availability compared to free glutamine or magnesium salts. Magnesium modulates insulin receptor activity and glucose uptake, while glutamine supports gut integrity and immune cell proliferation.
Side effects
Magnesium and glutamine are generally safe at recommended doses, and chelated forms tend to have good tolerability. Common side effects include mild gastrointestinal discomfort, such as diarrhea, with high magnesium intake. Uncommon side effects may include mild allergic reactions or intolerance. Rare side effects include hypermagnesemia in cases of renal impairment or excessive dosing. Magnesium can interfere with the absorption of certain antibiotics and bisphosphonates. It is contraindicated in individuals with severe renal impairment, and caution is advised for patients with kidney disease. It's important to adhere to recommended dosages to minimize the risk of adverse effects.
Dosage
There is no established dosage specifically for magnesium glycyl glutamine chelate; dosing is typically extrapolated from magnesium and glutamine literature. For magnesium, a typical minimum effective dose is 200-400 mg of elemental magnesium daily for metabolic effects. Glutamine doses commonly used in clinical studies range from 5-10 g/day. The upper intake level for magnesium from supplements is around 350 mg of elemental magnesium to avoid diarrhea. Chelated forms may allow for lower doses due to improved absorption. It can be taken post-exercise and throughout the day to maintain plasma levels. Adequate vitamin D and B6 may enhance magnesium utilization.
FAQs
Is magnesium glycyl glutamine chelate more effective than other magnesium supplements?
Theoretically, yes, due to chelation improving absorption, but direct comparative clinical trials are lacking to confirm this advantage.
Can it replace separate magnesium and glutamine supplements?
Potentially, but evidence is insufficient to confirm equivalence or superiority over taking magnesium and glutamine separately.
Is it safe for long-term use?
Likely safe within recommended doses, but long-term studies specific to this chelate are unavailable, so caution is advised.
When is the best time to take it?
Post-workout and before bedtime may optimize muscle recovery and magnesium replenishment, maximizing potential benefits.
Will it cause side effects?
Side effects are generally mild and uncommon at recommended doses. Discontinue use if adverse reactions occur and consult a healthcare professional.
Research Sources
- https://www.cabidigitallibrary.org/doi/full/10.5555/20093131878 – This CAB Abstracts article reports high bioavailability and stable molecular bonding of magnesium glycyl-glutamine chelate, suggesting improved delivery to muscle cells. However, full peer-reviewed clinical trial data are not accessible, and no RCTs meeting strict criteria were identified. This indicates a need for more rigorous research to confirm these findings.
- https://pubmed.ncbi.nlm.nih.gov/27329332/ – This systematic review and meta-analysis included 21 RCTs with over 1,000 participants and found that magnesium supplementation significantly improved insulin sensitivity and glucose control. The study highlights the potential benefits of magnesium for metabolic health. However, it did not focus specifically on magnesium glycyl glutamine chelate.
- https://www.mdpi.com/2076-3921/14/6/740 – This systematic review examined the antioxidant effects of magnesium supplementation and found consistent reductions in oxidative stress biomarkers. The evidence supports magnesium’s role in reducing oxidative damage. The review did not focus on chelated forms of magnesium, so the results may not be directly applicable to magnesium glycyl glutamine chelate.
- https://globalformulas.com/products/biorepair – This is a product page for a supplement containing magnesium glycyl glutamine. It makes claims about improved absorption and bioavailability, but it does not provide any independent research or clinical trial data to support these claims. The information should be interpreted with caution.
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