Traacs Magnesium Biglycinate Chelate
Also known as: Magnesium bisglycinate, Magnesium biglycinate, Magnesium diglycinate, Magnesium glycinate, Magnesium biglycinate chelate
Overview
Magnesium bisglycinate is a chelated form of magnesium where magnesium ions are bound to two molecules of glycine, an amino acid. This specific chelation significantly enhances its absorption and bioavailability compared to other common magnesium forms like magnesium oxide or citrate, while also reducing gastrointestinal side effects such as diarrhea. It is primarily utilized as a mineral supplement to address magnesium deficiency, a common issue given inadequate dietary intake. Its applications extend to supporting crucial physiological functions, including muscle and nerve function, energy production, and electrolyte balance. Research indicates its potential in improving sleep quality, aiding in migraine prevention, and supporting metabolic health. Its high gastrointestinal tolerability makes it a preferred choice for individuals sensitive to other magnesium supplements. While general magnesium supplementation is well-researched, specific high-quality randomized controlled trials on magnesium bisglycinate are emerging, supporting its efficacy in targeted areas like sleep improvement.
Benefits
Magnesium bisglycinate offers several evidence-based benefits, primarily due to its high bioavailability and role as a cofactor in over 300 enzymatic reactions. A randomized, double-blind, placebo-controlled trial demonstrated that 250 mg of elemental magnesium as magnesium bisglycinate daily for 4 weeks modestly improved insomnia severity, reducing Insomnia Severity Index scores by -3.9 points versus -2.3 in placebo (p=0.049), indicating a small but statistically significant effect. Beyond sleep, general magnesium supplementation, including forms like bisglycinate, has shown benefits in reducing migraine frequency, improving glucose metabolism in individuals with type 2 diabetes, and alleviating symptoms of anxiety and depression, as supported by systematic reviews and meta-analyses. Individuals with pre-existing magnesium deficiency, low dietary intake, or specific conditions like insomnia, migraines, or metabolic syndrome are most likely to experience significant improvements. While the effect size for sleep improvement was modest, the broader benefits across neurological and metabolic health are clinically relevant, with mental health effects potentially appearing within 4-12 weeks and chronic conditions like migraines and metabolic issues requiring 3-6 months for optimal results.
How it works
Magnesium bisglycinate functions by providing highly bioavailable magnesium, an essential mineral that acts as a cofactor in over 300 enzymatic reactions critical for various bodily functions. Its chelation with glycine enhances intestinal absorption by preventing magnesium from binding to other compounds in the gut and reducing osmotic effects, leading to higher bioavailability and fewer gastrointestinal side effects. Once absorbed, magnesium plays a key role in regulating neurotransmitter release, muscle contraction, and energy metabolism. Specifically, it modulates NMDA receptors and enhances GABAergic activity, which are crucial for neuronal excitability and sleep regulation. It also supports glucose metabolism and insulin sensitivity. By influencing these fundamental biological pathways, magnesium bisglycinate contributes to improved nerve function, muscle relaxation, energy production, and overall cellular health.
Side effects
Magnesium bisglycinate is generally considered safe and well-tolerated, particularly due to its chelated form which minimizes gastrointestinal upset often associated with other magnesium supplements. Common side effects are minimal, with a significantly lower likelihood of causing diarrhea or digestive discomfort compared to forms like magnesium oxide or citrate. Uncommon side effects (1-5% incidence) may include mild digestive discomfort in sensitive individuals. Rare but serious side effects (<1% incidence) can occur, primarily hypermagnesemia (excessive magnesium in the blood), which is a concern mainly for individuals with severe renal impairment due to impaired magnesium excretion. Drug interactions can occur; magnesium may reduce the absorption of certain antibiotics (e.g., tetracyclines, quinolones) and bisphosphonates, so it's advisable to take these medications at least 2-4 hours apart. The primary contraindication for magnesium bisglycinate supplementation is severe renal impairment. Individuals with kidney disease should consult a healthcare provider before taking magnesium supplements to avoid the risk of magnesium accumulation and toxicity.
Dosage
The minimum effective dose for magnesium bisglycinate, particularly for sleep improvement, has been observed around 250 mg of elemental magnesium daily. Optimal supplemental doses typically range from 200 to 400 mg of elemental magnesium per day for adults. The maximum safe dose from supplements is generally considered to be 350 mg of elemental magnesium daily, as higher doses may increase the risk of gastrointestinal side effects, although the tolerable upper intake level for magnesium from supplements is set at 350 mg/day for adults. For sleep support, it is often recommended to take magnesium bisglycinate in the evening. The chelated form of magnesium bisglycinate is preferred due to its superior absorption and gastrointestinal tolerability. Taking the supplement with food may further improve tolerability for some individuals. While not strictly required, adequate levels of vitamin D and calcium may support the body's utilization of magnesium.
FAQs
Is magnesium bisglycinate better absorbed than other forms?
Yes, due to its chelation with glycine, magnesium bisglycinate has higher bioavailability and causes fewer gastrointestinal side effects compared to forms like magnesium oxide or citrate.
Can it help with sleep?
Evidence from randomized controlled trials indicates that magnesium bisglycinate can modestly improve insomnia symptoms after approximately 4 weeks of supplementation.
Are there risks of overdose?
Overdose is rare but possible, especially in individuals with kidney impairment. Symptoms can include nausea, low blood pressure, and cardiac issues. Always adhere to recommended dosages.
How long before benefits appear?
Sleep benefits may be noticeable within 4 weeks. For other benefits like migraine reduction or metabolic improvements, longer supplementation, typically 3-6 months, may be required.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12412596/ – This randomized, double-blind, placebo-controlled trial (n=155) investigated the effect of 250 mg elemental magnesium as magnesium bisglycinate daily for 4 weeks on insomnia severity. It found a modest but statistically significant reduction in Insomnia Severity Index scores, suggesting a small beneficial effect on sleep quality.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/ – This systematic review and meta-analysis of 18 RCTs on various magnesium forms explored benefits for migraine frequency, glucose metabolism, and mental health. It concluded that magnesium supplementation generally shows positive effects across these areas, though heterogeneity in study designs and magnesium forms was noted.
- https://www.medicalnewstoday.com/articles/315372 – This article discusses magnesium glycinate (including bisglycinate), highlighting its improved magnesium status with fewer GI side effects and potential benefits for depression and blood pressure regulation. It notes that most studies had adequate sample sizes and control groups, but some lacked long-term follow-up.
- https://www.performancelab.com/blogs/sleep/magnesium-bisglycinate-vs-glycinate – This source explains that magnesium bisglycinate is a chelated form of magnesium where magnesium is bound to two glycine molecules, which enhances its absorption and reduces gastrointestinal side effects compared to other magnesium forms like magnesium oxide or citrate.
- https://www.thorne.com/ingredients/magnesium-bisglycinate – This source provides information on magnesium bisglycinate, emphasizing its high bioavailability and gastrointestinal tolerability. It highlights its use for correcting magnesium deficiency and supporting various physiological functions, including muscle and nerve health.