Quickly available power for your muscles: magnesium bisglycinate

Magnesium bisglycinate is a popular supplement. This form of magnesium is particularly well available to the human organism and has numerous positive effects on bones, teeth and mineral balance.

Magnesium is an essential mineral and indispensable for humans: the mineral takes on numerous vital tasks that affect the entire organism. For example, it reduces tiredness and exhaustion, contributes to normal energy metabolism, regulates electrolyte balance and ensures vital muscle function. Magnesium also supports muscles and protein synthesis, it promotes the maintenance of healthy bones and teeth, has a balancing effect on the psyche and plays a role in cell division. You see: There are many good reasons to pay attention to your magnesium balance. This is especially true for athletes. For them, magnesium is indispensable due to its numerous positive effects on muscles and protein synthesis; The mineral is correspondingly widely represented on the supplement market. Magnesium is available there in all conceivable types and forms – as a pill, as a powder, as a capsule. A type of magnesium that is particularly valuable for the human organism and has good bioavailability is magnesium bisglycinate. In this form of magnesium, which is also called chelate form, the mineral is absorbed directly without any detours. Other magnesium salts first have to be broken down in the organism and are therefore less readily available. Magnesium bisglycinat, also known as magnesium diglycinate, magnesium glycinate or magnesium bisglycinate, is a popular dietary supplement. The salt contains 14.1% by mass of elemental magnesium. Extrapolated to 100 mg of magnesium, this contains 709 mg of magnesium glycinate. Below we want to tell you what other forms of magnesium there are, why magnesium bisglycinate is such a popular food, and what you should keep in mind when taking a magnesium supplement. Let's go!

Contents

• Why do you need magnesium?
• Compensating magnesium deficiency: forms and preparations
• What is magnesium bisglycinate?
• Magnesium bisglycinat als Supplement

Why do you need magnesium?

Magnesium is one of the most essential minerals for your body. Every(!) cell in your body needs magnesium for different processes. The Mineral helps you feel refreshed and reduces fatigue. It contributes to normal energy metabolism, normal functioning of the nervous system, and electrolyte balance. It also supports protein synthesis (perfect for anyone who wants to build muscle!) and maintains muscle function and dental health. If your magnesium depots are full, you will feel stress-resistant, energetic and resilient overall.

What does magnesium do? Your body needs magnesium for these functions:

• Building muscle: Magnesium helps with protein synthesis. This means it supports the construction of protein from amino acids.
• Providing energy: Magnesium helps convert nutrients from food into ATP. Your body can also use energy in this form. This is also noticeable when exercising: without magnesium there is no muscle movement.
• reduction of fatigue
• Cell renewal: your DNA also needs magnesium to be built and renewed.
• Nervous System: Magnesium helps transmit signals in the brain and nervous system.
• Support normal psychological function
• Maintaining healthy bones

You see: Magnesium is involved in a lot of physical processes. So it's no wonder that a deficiency manifests itself with serious symptoms: you feel exhausted, less productive and everything seems more difficult. Not just sport, but also your everyday life. Physical goals such as building muscle or losing fat no longer work optimally and your metabolism only functions to a limited extent. These are just some of the symptoms that arise from a magnesium deficiency. Other serious symptoms include these:

Symptoms of magnesium deficiency

• Tiredness, exhaustion
• Muscle weakness and low endurance
• Restlessness, nervousness, irritability, low resilience
• sleep disorders
• Headaches and migraines
• Muscle tension, leg cramps (even while sleeping), muscle tremors, restless legs while sleeping, muscle twitching
• Stomach cramps
• Even serious physical limitations, such as cardiovascular disease, high blood pressure or cardiac arrhythmias, can result from a magnesium deficiency. Since magnesium is involved in a variety of different processes in the body, a deficiency also affects it in a variety of ways.

According to current studies, many people unfortunately have a not insignificant Magnesium deficiency on. In recent studies, the mean magnesium intake for men aged 15 to 18 and 19 to 25 was only 90% and 85% of the recommended dose, respectively. The intake of the female population aged 13 to 19 was also insufficient*. Possible reasons for this are the increasing processing of food and the associated decrease in important micronutrients. Other reasons for a deficiency can be the consumption of alcohol, coffee consumption, stress and exercise or sweating. Medications such as birth control pills, laxatives and diuretics can also cause a magnesium deficiency. In this respect, it may be advisable to supplement magnesium.

Compensating magnesium deficiency: forms and preparations

As serious as a magnesium deficiency can be, here is the good news: such a deficiency can be compensated for. Sometimes it helps to drink more. Magnesium-rich mineral water (with more than 100 mg magnesium/l), a healthy diet and taking high-quality supplements are recommended.

However, you should keep in mind that not all magnesium is created equal. Magnesium occurs in numerous different magnesium compounds and is not contained in its elemental form, but is always bound to a binding partner. Said binding partner itself has a physiological effect that should not be underestimated and therefore contributes to the overall effect of the magnesium compound.

Which magnesium should I take?

Among the variety of types of magnesium are particularly the Magnesium forms Magnesium citrate, magnesium chloride, magnesium biglycinate, magnesium oxide, magnesium malate and magnesium carbonate are commonly found in dietary supplements. These magnesium compounds are also referred to as magnesium salts, whereby the type of salt (organic or inorganic; bound to an amino or fruit acid) determines the water solubility, compatibility, bioavailability and the areas of application of the magnesium form present. The different forms of magnesium also have a different content of elemental magnesium due to the different weight of the respective binding partner. A form that is characterized by a particularly high bioavailability is Magnesium bisglycinate. Studies show that magnesium is absorbed from all magnesium compounds. Nevertheless, there is evidence that the different forms in relation to the Magnesium bioavailability differentiate. Magnesium citrate and magnesium bisglycinate are particularly known for their particularly good bioavailability.

Which magnesium is the best?

All forms of magnesium have one different levels of bioavailability, which means that the magnesium it contains is transported and metabolized differently by the body. Magnesium citrate and magnesium bisglycinate in particular are known to be high-quality magnesium and well tolerated.

How well a magnesium compound works depends only partly on the form administered. In fact, differences in magnesium are often less important than factors such as drinking habits, diet, exercise and stress. Diet in particular can make magnesium supplements ineffective. There are inhibitors, such as phytic acid, phosphates or tannic acids (such as in coffee), which weaken even high doses of magnesium. Such substances influence the actual effect of magnesium preparations by making absorption more difficult. Alcohol and fat can also reduce the effect. Other nutrients, however, can enhance the effect, making magnesium even more effective. Such enhancers include vitamin D, protein and organic acids such as citric acid.

It is therefore not possible to generalize to a final conclusion on the question “Which magnesium is good?” fell. The magnesium compound in a supplement product should always be chosen based on various factors, in which the respective compound is also of great importance. Since magnesium compounds always have a binding partner, you should ask yourself whether you would also like to benefit from the effect of the binding partner: Citrate, for example, weakens lactic acid and can thus support you during training. Glycinate (the amino acid glycine) strengthens bones and connective tissue, has a calming effect and acts as a neurotransmitter.

What is Magnesium Citrate?

Magnesium citrate is a form of magnesium bound to citric acid (citrate). This acid is found in all human cells. The magnesium content in a magnesium preparation with citrate is usually 11%. In this form, exactly one magnesium ion is always bound to one citric acid molecule. However, there are also forms with a higher content of up to 16%. Magnesium citrate is ideal for muscle function because it comes from a natural source and the proportion of elemental magnesium is quite high. As organic magnesium, it is quickly absorbed and can be used well by your body.

Magnesium citrate side effects

Does magnesium citrate have side effects? So far there are no studies that would support this. At most, a mild magnesium citrate side effect such as diarrhea, flatulence, stomach cramps, vomiting or nausea could be observed in some people. However, people with previous illnesses, pregnant women and children should consult their doctor first before taking it.

What is magnesium bisglycinate?

When magnesium is combined with amino acids, this is also called a magnesium chelate: a particularly popular and well-known one is magnesium glycinate. Like every chelate complex, this magnesium is bound to amino acids and has a very high bioavailability. In the case of magnesium glycinate, magnesium forms a tight bond with the amino acid glycine (hence the name).

The amino acid glycine is ideal for combining with magnesium due to its small size and pH-lowering properties: The advantage here is that magnesium is only bound to a single amino acid. This has the advantage of preventing mineral competition. Such “competition” occurs when several minerals use the same uptake transporters and interfere with each other. However, bisglycinates are not viewed by the body as minerals, but rather as amino acids - this means that both components of magnesium bisglycinate use different channels for absorption. Because glycine is also very small, this magnesium compound can be easily absorbed without being broken down first. Since glycine is often present in duplicate, this form of magnesium is also called magnesium bisglycinate. Magnesium bisglycinate contains 14.1% by mass of elemental magnesium. Accordingly, 100 mg of magnesium is contained in 709 mg of magnesium glycinate. Glycine should not be underestimated as an important component of this type of magnesium: the amino acid is a structural protein and is found in your body in connective tissue, cartilage, skin, hair and nails. Glycine is also said to have an anti-inflammatory effect. Magnesium bisglycinate also has the advantage over organic magnesium compounds that it does not bind to other substances and is easily absorbed.

Magnesium bisglycinat als Supplement

As you now know, high doses of magnesium are available in numerous different compounds. The forms of supplements are also numerous, and so you have a wide range of magnesium malate powder, magnesium bisglycinate capsules, magnesium glycinate powder. Since magnesium bisglycinate proved to be particularly effective in the magnesium test, this form of magnesium compound is particularly recommended.

This magnesium compound is available as magnesium glycinate powder, capsules or tablets. Capsules with the active ingredient offer the advantage that the dose is already optimally tailored to you. Plus, you can eat them anywhere without much effort - even right after your workout in the gym, if you feel like it.

When should you take magnesium glycinate?

In general, you can take magnesium at any time of the day, regardless of meals, sleep, etc. If you are already showing symptoms of a deficiency such as nighttime leg cramps, it is recommended to take your magnesium supplement in the evening. According to the DGE, a magnesium intake of 300 to 400 milligrams of magnesium per day should not be exceeded.

FAQ

Who is magnesium bisglycinate suitable for?

Magnesium is generally suitable for people who have a high consumption of the mineral magnesium, for example because they sweat often or are in a stressful phase of their life. Magnesium is therefore particularly suitable for competitive athletes, bodybuilders and powerlifters. Attention: Dietary supplements can help to compensate for deficiencies and ensure the supply of elementary nutrients. However, they should never be used as a substitute for a balanced, healthy lifestyle.

Magnesium glycinate effect: How do I take magnesium bisglycinate?

To achieve optimal magnesium glycinate effect, take two capsules daily with plenty of liquid. The stated recommended daily consumption amount must not be exceeded, otherwise stomach problems may occur. Dietary supplements are not a substitute for a balanced and varied diet or a healthy lifestyle. Notes: Not recommended for children and pregnant women. Keep out of reach of small children. For adults only.

Are magnesium bisglycinate capsules vegan?

Magnesium capsules are available both as a vegan product and as a product with animal ingredients. If you want to use a vegan product, ours is Gym Nutrition Magnesium perfect for you. Unlike other manufacturers, we do not use smelly beef gelatine for our capsules. Instead, we rely entirely on the use of vegan, odorless capsule shells that fit perfectly into a vegan diet.

Does magnesium bisglycinate have side effects?

Magnesium bisglycinate has proven to be safe in all known studies and is considered harmless to health. Even mild side effects such as diarrhea have hardly occurred in studies so far. The compound also offers the advantage that the complex of magnesium and amino acids is stronger and more stable, so that they remain intact in the body for longer.

Sources

*German Society for Nutrition (2004): Nutrition report. Bonn.

Täglich bis zu 4 Kapseln 30 min. vor dem Schlafengehen mit reichlich Flüssigkeit einnehmen

Magnesiumcitrat, Kapselhülle Hydroxypropylmethylcellulose, Zinkmonomethionin, Reisextrakt, Kupferbisglycinat, Pyridoxinhydrochlorid