5 Scientific Benefits of Magnesium Bisglycinate: Sleep, Stress, Recovery
Magnesium bisglycinate is one of the most gentle and easily absorbed forms of magnesium — popular for its ability to promote relaxation, reduce stress and anxiety, support good sleep, relieve muscle tension and contribute to stable energy.
Introduction
Magnesium is an essential mineral that participates in over 300 enzymatic reactions in the body, including energy production, nerve signaling, and muscle relaxation. Despite its importance, many people suffer from magnesium deficiency due to insufficient dietary intake.
Magnesium bisglycinate, often referred to as magnesium glycinate, has gained popularity due to its high bioavailability and tolerance. This article reviews magnesium bisglycinate from a scientific perspective.
What is magnesium bisglycinate?
Magnesium bisglycinate is magnesium bound to two molecules of the amino acid glycine, yielding a stable compound with high absorption. Glycine also acts as a calming neurotransmitter in the brain, which may further enhance the sedative effect of magnesium (Siebrecht, 2013).
Benefits of Magnesium Glycinate
1. High bioavailability
Compared to other magnesium forms, such as magnesium oxide or magnesium citrate, magnesium bisglycinate is one of the most easily absorbed forms.
Studies have shown that magnesium bisglycinate is more efficiently absorbed in the small intestine and thus increases the body's magnesium status more efficiently than less bioavailable forms (Schuette et al., 1993).
2. Supports relaxation and sleep
Glycine has been proven to have sedative properties, which can contribute to improved sleep quality.
Magnesium itself has been shown to be able to reduce stress by lowering cortisol levels and improving sleep sleep (Boyle et al., 2017). Therefore, magnesium bisglycinate may be especially useful for people with sleep problems or stress-related disorders.
3. Gentle for the stomach
Some forms of magnesium can cause indigestion or a laxative effect at higher doses.
Magnesium bisglycinate, on the other hand, is one of the most gentle forms for the stomach, making it ideal for people with sensitive digestion or IBS (Irritable Bowel Syndrome) (Ranade & Somberg, 2001).
4th. Supports muscle health
Magnesium is essential for normal muscle function and can help prevent muscle cramps and spasms.
Magnesium bisglycinate is particularly effective thanks to its good absorption, which ensures optimal magnesium supply to the muscles (Gröber et al., 2015).
5. Contributes to the functioning of the nervous system
Magnesium plays an important role in the functioning of the nervous system and regulates neurotransmitters such as GABA, which may reduce anxiety and anxiety (Boyle et al., 2017).
Magnesium bisglycinate can therefore support mental health and reduce symptoms of stress and anxiety.
Magnesium bisglycinate in Relivo
Relivo contains 150 mg of magnesium bisglycinate — can I take it in the morning?
Yes, absolutely! Magnesium bisglycinate is known for its sedative properties, but thanks to its mild effect and high bioavailability, it can be taken at any time of the day, including the morning.
Relivo's 150 mg dose is optimal for daily use, and you can effortlessly incorporate it into your morning routine for a balanced and productive day.
Summary
Magnesium bisglycinate offers high bioavailability, tolerance, and several documented health benefits, including improved sleep, reduced stress, and better muscle health.
This makes magnesium bisglycinate an excellent choice for people who desire an effective and gentle magnesium supplement.
References:
- Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress — a systematic review. Nutrients, 9 (5), 429.
- Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in prophylaxis and therapy. Nutrients, 7 (9), 8199—8226.
- Ranade, V. V., & Somberg, J. C. (2001). Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. American Journal of Therapeutics, 8 (5), 345—357.
- Schuette, S. A., Lashner, B. A., & Janghorbani, M. (1993). Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. Journal of Parenteral and Enteral Nutrition, 17 (4), 349—352.
- Siebrecht, S. (2013). Magnesium bisglycinate as a safe form of mineral supplementation. Agro Food Industry Hi Tech, 24 (3), 56-59.
