Magnesium is an essential mineral and electrolyte responsible for supporting bone and heart health and participates in over 300 enzyme processes in the body. Magnesium is found in dietary sources–but a typical modern diet leaves approximately 68% of adults getting less than the recommended daily amount needed for the body’s processes (1).
Magnesium Bisglycinate Chelate Benefits
- Supports bone health (ref)(ref)*
- Promotes heart health (ref)*
- Mood support (ref)(ref)*
- Promotes sleep quality (ref)*
Magnesium Bisglycinate Chelate Mode of Action
Dietary sources of Magnesium include leafy green vegetables, legumes, beans, nuts, and animal meat (1). Due to modern farming and soil quality, a mere 16% of the magnesium found in whole wheat stays intact after the refinement process, and most magnesium has been eradicated from drinking water (2). In the United States, 19% of adults aren’t even consuming half of the Recommended Daily Allowance, with about 68% of adults still below recommended daily amounts (1).
In addition to bone health, heart health, and enzymatic function, Magnesium can also be used as a nootropic because of its abilities to support mood and sleep, specifically Magnesium Bisglycinate (sometimes referred to as Magnesium Diglycinate, or Magnesium Glycinate) (2, 3).
Magnesium Bisglycinate is a chelated amino acid where 2 glycine molecules (bisglycinate) are attached to the magnesium molecule. The bisglycinate form is stable and avoids a breakdown in the gastrointestinal tract before it is completely absorbed. The bisglycinate chelate aids in mineral absorption because it is a small sized molecule and can be absorbed directly by intestinal cells (4). The bisglycinate form of the mineral has one of the highest bioavailable absorption (1).
Other forms of Magnesium such as oxide, citrate, aspartate, orotate, and L-Threonate are available, but Magnesium Biglycinate is gentle on the stomach because it is absorbed in different areas of the intestine than the others (1).
This form of Magnesium and glycine provides the benefits of glycine and magnesium together. Glycine is a nonessential amino acid that is very important to metabolism and neurological health — glycine functions as a neurotransmitter in the nervous system and an antioxidant. Glycine has been used to improve sleep quality in humans (5).
Research in animals suggests that Glycine’s ability to promote healthy sleep patterns is due to its ability to modulate body temperature and circadian rhythms through activating the NMDA receptors in the brain (6).
Pure Nootropics chooses to use the Magnesium Bisglycinate Chelate from TRAACS® by Albion Minerals for superior bioavailability. TRAACS® by Albion is a certification that the mineral content is guaranteed to be an authentic chelated mineral amino acid (4).
Magnesium Bisglycinate contains 14.1% elemental magnesium, meaning that in 100 grams of Magnesium Bisglycinate, 14.1 g is elemental magnesium, and 86 g is glycine (7). However, some supplement fact panels may already be adjusted to reflect this: labels that say X amount of Magnesium Bisglycinate (as magnesium bisglycinate) mean that the milligrams listed are for the elemental magnesium provided in that dose. Supplement fact panels that do not include these parentheses do not refer to the amount of elemental magnesium provided (8).
Pure Nootropics’ Magnesium Bisglycinate Chelate provides 150 mg of elemental magnesium per (2) capsules, as indicated on its label with the parentheses.
Magnesium Bisglycinate Chelate Dosage
Pure Nootropics’ Magnesium Bisglycinate Chelate provides 150 mg of elemental magnesium per (2) capsules. Suggested use for adults is 2 capsules by mouth daily, or as directed by your healthcare practitioner.
The RDA (Recommended Daily Allowance) for Magnesium for adults 18-30 is: females 310 mg, males 410 mg; and adults 31 and older is: females 320 mg, males 420 mg (1).
Magnesium Bisglycinate Chelate Side Effects and Toxicity
Magnesium is generally well tolerated. Side effects may include gastrointestinal symptoms such as nausea, vomiting, and diarrhea. Magnesium toxicity does occur but is rare. Renal insufficiency (kidney functions less than optimal) increase the possibility of consuming too much magnesium, called hypermagnesemia (9).
If you are taking any medications, please consult your healthcare practitioner before beginning supplementation with magnesium and to learn about any of the interactions which can occur.
The lethal dose of magnesium oxide for female rats was 3990 mg/kg; for male rats 3870 mg/kg; and for mice 810 mg/kg (10).
For further information, please see our References Tab above.