By BenJanuary 06, 20220 comments

The How and Why of Magnesium Bisglycinate: Your Ultimate Checklist

Did you know magnesium is responsible for over 300 biochemical processes in the body? It aids the synthesis of many enzymes and helps regulate muscle and nerve function.

This important mineral also promotes electrolyte balance and protein synthesis. It maintains normal energy-yielding metabolism and even promotes a healthy immune system [1].

That’s the good news.

The bad news is you may be using the wrong supplementation to treat your mineral deficiency. Not all magnesium supplements are created equal. In reality, you may be taking a mineral form that doesn’t work for your intended purpose or one that absorbs poorly.

Worse still, your magnesium supplements may be giving you side effects. A little self-educating here goes a long way.

Magnesium bisglycinate is the safest and most effective magnesium supplement. People swear by its sleep-inducing and absorption properties—but there’s much more to it.

That’s why we’ve created an ultimate checklist so you can check your facts whenever convenient.

Magnesium Bisglycinate vs. Other Forms of Magnesium

Different magnesium supplements come in different micronutrient forms. These include magnesium glycinate, magnesium oxide, magnesium citrate, magnesium malate, etc.

What sets them apart is their bioavailability, absorbability, and solubility. A 2019 study did in vitro assessment of 15 commercially available magnesium formulations and the results showed huge variability in absorption of the supplements tested [2].

Magnesium bisglycinate is extensively researched in clinical studies, which have linked it to increased solubility and thus better absorption.

Also, some magnesium forms are better suited for specific uses than others. For example:

Magnesium oxide is effective at preventing migraine headaches [3].

Magnesium citrate is often prescribed for treating constipation [4].

Magnesium sulphate can be administered intravenously and is convenient for treating extreme deficiencies.

Magnesium stearate is used as a flow agent in the production of pharmaceuticals.

So, What Makes Magnesium Bisglycinate Stand Out?

Magnesium bisglycinate is one of the most absorbable magnesium forms available.

Absorbability is critical when treating deficiencies especially considering the profusion of factors that work against it. Processed foods, soil depletion, and dietary restrictions all get in the way of our bodies getting the amount of magnesium needed to function properly.

Magnesium bisglycinate, also known as magnesium glycinate offers superior bioavailability. The formula consists of magnesium bound with two glycine amino acid molecules [5].

(Source: chemspider.com)

This chelated mineral is more stable, easily digestible, and easier on the stomach.

Increased Bioavailability

Unlike other magnesium compounds which are often taken from inorganic sources or mineral salts, magnesium bisglycinate uses organic compounds, such as amino acids. This increases its bioavailability and effectiveness.

People will often settle for cheaper supplements to stretch their dollars. But it’s pointless taking supplements that your body can’t utilise fully.

To illustrate, magnesium oxide is found to have a sub-par absorption rate. Studies have found that only 4% of it is absorbed by your body—the remainder 96% gets thrown out of the system [6].

Conversely, studies have shown improved magnesium status in bariatric surgery patients who have been taking magnesium bisglycinate form [7].

Decreased Side Effects

When taking supplementation it’s vital to follow Food and Drug Administration recommendations. Generally, you should be fine as long as your magnesium intake is below the tolerable upper intake level, which is 420 mg for adults [8].

Yet, some magnesium forms may cause diarrhoea and cramping even within the recommended dosage.

Magnesium bisglycinate is your safest option should these symptoms occur.

A pilot study showed minimal side effects of magnesium glycinate especially when it comes to diarrhoea [9].

For this reason, it can be a suitable substitute supplementation for people who:

Require higher doses of magnesium supplement

Experience side effects with other forms of magnesium

Info Box: Although there are no indications of adverse effects in pregnancy and breastfeeding, consult your doctor if pregnant. Also, consult your health professional if you have kidney disease or if you’re taking medications to avoid any possible interactions.

The Benefits of Taking Bisglycinate Magnesium Supplement

There’s plenty of scientific rationale behind using magnesium bisglycinate. Magnesium is critical to countless bodily functions.

A growing body of research indicates that this essential mineral promotes the health of blood vessels, brain, bones, and muscles.

It promotes healthy electrical activity of the heart and can lower the risk of heart disease. It also supports normal blood pressure by dilating blood vessels and enhancing blood flow.

It’s also known as a muscle relaxant, relieving pain for patients suffering from neuropathic pain and fibromyalgia [10].

But there’s more. Below we dive deeper to show you more magnesium bisglycinate benefits.

Helps Relieve Leg Cramps

leg cramps

Magnesium bisglycinate is a cofactor in the maintenance of normal muscle function. It regulates neuromuscular contractions and helps relieve leg cramps.

Studies have found that taking magnesium bisglycinate can substantially lower the incidence and severity of leg cramps in pregnant women [11].

Benefits Bone Health

D vitamin and calcium supplementation have been a primary focus of nutritional prevention of osteoporosis. Yet it has been shown insufficient in treating this condition.

Magnesium bisglycinate emerges as another important protective factor that benefits bone health. It does it by affecting parathyroid hormone and vitamin D concentrations.

Together with vitamin C, vitamin K, and several B vitamins, it’s one of the essential nutrients that support healthy bones [12].

Amplifies Exercise Performance

Furthermore, this essential mineral can also improve stamina and muscle function in physically active individuals.

It's good at relieving muscle aches and spasms and can help curb uncomfortable magnesium deficiency symptoms such as:

Muscle cramps,
Headaches,
Weakness, and
Fatigue

Recent studies indicate magnesium glycinate can effectively improve magnesium status in healthy individuals [13].

Other studies show that magnesium supplementation can improve performance parameters in aerobic and anaerobic exercises [14]. Still, larger-scale studies are needed to confirm the causal relationship.

Magnesium can also be helpful for people on a ketogenic diet. Going cold turkey with carb-heavy food empties the glycogen stores in the body. As a result, you start losing water weight but you also lose important electrolytes in the process, magnesium included.

Taking magnesium supplementation can prevent this from happening.

Helps Control Blood Sugar

Magnesium also supports insulin sensitivity for healthy blood sugar. It is involved in the metabolism of carbohydrates, amino acids, and fats and plays a vital role in cellular energy production.

Increasing dietary magnesium intake and supplementing your diet with extra magnesium may lower the risk of type 2 diabetes [15].

Regulates Sleep

sleep

Another important area of your life can benefit from magnesium supplementation. Those who haven’t had a good night's sleep in a while will relish this section.

Magnesium bisglycinate does a great job at supporting sleep-related systems. This makes it a go-to supplement for those who want to improve the quality of sleep.

There is some major scientific evidence that supports magnesium’s sleep-inducing properties. Namely, glycine works with other helpful neurotransmitters (such as GABA) to induce feelings of calm and help establish a healthy circadian rhythm [16].

Beyond that, magnesium can promote longer sleep by keeping the body in a steady state of relaxation.

Helps Reduce Anxiety

Finally, magnesium glycinate has a beneficial effect when used for anxiety treatment. It’s a muscle relaxant that can help curb stress levels and get the body in a state of relaxation.

Recent research has linked magnesium supplementation with reduced anxiety. The results are promising as they aren't limited to generalised anxiety disorder.

Study participants have reported beneficial effects of magnesium for postpartum and premenstrual anxiety as well [17].

Want Effective Supplementation? Take Magnesium Bisglycinate Capsules for a Spin

Magnesium Bisglycinate capsules by Love Life Supplements are a clean and effective form of supplemental magnesium. In line with our company’s clean ethos, this product is free from unnecessary binders, fillers, and preservatives.

It’s UK-made and protected by GMP certification. The recommended Nutrient Reference Intake of magnesium by the UK National Diet and Nutrition Survey is 375 mg. With its 303 mg serving, the LLS supplement provides 81% of your daily intake.

Most importantly, it's the most absorbable form of magnesium and it’s super digestible.

“Great product. The other forms of magnesium always upset my stomach, but this magnesium bisglycinate gave me no adverse effects. Highly recommend trying it if you've had trouble taking the other forms of magnesium, stearate and citrate.”
Verified Trustpilot review

This is due to our formula that binds magnesium with glycine, contributing to a lower incidence of digestive side effects.

Our highly bioavailable magnesium bisglycinate is easily absorbed and as such:

✔	Contributes to normal muscle function and maintains healthy magnesium levels in those who follow demanding training routines
✔	Relieves muscle aches and spasms by promoting muscle relaxation
✔	Aids normal psychological function and helps treat fatigue
✔	Helps treat anxiety and insomnia by maintaining healthy sleep patterns
✔	Relieves constipation, by helping relax muscles within the digestive tract

Stay On Top of Your Magnesium Deficiency

Although magnesium deficiency only rarely gives obvious clinical signs, people often choose to take supplements to improve their sleep quality, enhance muscle performance, and the health of their bones.

They think about what serves them well in the long run.

The team over at Love Life Supplements are marathon runners of sorts in the healthy lifestyle niche. From 2012 onwards our passion has been to supply people with premium supplements that contain minimal unnecessary additives.

Fast forward to 2023 and our products are supplied to consumers, shops, and gyms. We also boast 5 out of 5 stars on Trustpilot.

Join us today to get some of the best supplements available shipped right to your door. We'll even give you 15% off your first order.