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).
For further information, please see our References Tab above.
The references below are not meant to imply that any of our products treat, cure, or diagnose any disease or human condition. References to clinical studies and pre-clinical studies may use varying dosages and may not represent the dosages or subsequent results of products we sell; however, the references provided are pertinent to the subject supplement itself. References provided are intended for research and informational purposes only and do not represent the entire body of knowledge available on the subject(s) referenced; nor do they represent all possible outcomes associated with the subject(s) referenced including, but not limited to, adverse effects, precautions, or chemical interactions within the human body. The Content provided on this website is not intended to be a replacement for professional medical advice, treatment or diagnosis. Never ignore the advice of a medical professional or delay in attaining professional advice because of information or impressions you gather on this website. Choosing to rely on any information provided by the Content of this website is solely at your own risk. We encourage our audience to do their own research beyond the resources we have provided so your decision is as educated as possible.
• Supports bone health*
Dimai, H.-P., et al. “Daily Oral Magnesium Supplementation Suppresses Bone Turnover in Young Adult Males.” The Journal of Clinical Endocrinology & Metabolism, vol. 83, no. 8, 1 Aug. 1998, pp. 2742–2748., doi:https://doi.org/10.1210/jcem.83.8.5015.
Aydin, H., et al. “Short-Term Oral Magnesium Supplementation Suppresses Bone Turnover in Postmenopausal Osteoporotic Women.” Biol Trace Elem Res., vol. 133, no. 2, Feb. 2010, pp. 136–43., doi:10.1007/s12011-009-8416-8.
• Promotes heart health*
Shechter, M. “Magnesium and Cardiovascular System.” Magnes Res., vol. 23, no. 2, June 2010, pp. 60–72., doi:10.1684/mrh.2010.0202.
• Mood support*
Hoepner CT, McIntyre RS, Papakostas GI. Impact of Supplementation and Nutritional Interventions on Pathogenic Processes of Mood Disorders: A Review of the Evidence. Nutrients. 2021 Feb 26;13(3):767. doi: 10.3390/nu13030767. PMID: 33652997; PMCID: PMC7996954.
Tarasov EA, Blinov DV, Zimovina UV, Sandakova EA. [Magnesium deficiency and stress: Issues of their relationship, diagnostic tests, and approaches to therapy]. Ter Arkh. 2015;87(9):114-122. Russian. doi: 10.17116/terarkh2015879114-122. PMID: 26591563.
• Promotes sleep quality*
Nielsen FH, Johnson LK, Zeng H. Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnes Res. 2010 Dec;23(4):158-68. doi: 10.1684/mrh.2010.0220. Epub 2011 Jan 4. PMID: 21199787.
1. “Magnesium,” Examine.com, published on 8 December 2013, last updated on 15 October 2018, https://examine.com/supplements/magnesium/.
2. Eby, GA, and KL Eby. “…Magnesium Treatment.” Med Hypotheses, vol. 67, no. 2, 2006, pp. 362–70., www.ncbi.nlm.nih.gov/pubmed/16542786.
3. Abbasi, B, et al. “The Effect of Magnesium Supplementation on Primary Insomnia in Elderly: A Double-Blind Placebo-Controlled Clinical Trial.” J Res Med Sci, vol. 17, no. 12, Dec. 2012, pp. 1161–9., www.ncbi.nlm.nih.gov/pubmed/23853635.
4. Cook, Sarah. “Chelated Minerals: Addressing Key Challenges in Mineral Supplementation”.Natural Medicine Journal, 2018, https://www.naturalmedicinejournal.com/sites/default/files/uploads/chelated_minerals.pdf.
5. Meerza Abdul Razak, Pathan Shajahan Begum, Buddolla Viswanath, and Senthilkumar Rajagopal, “Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review,” Oxidative Medicine and Cellular Longevity, vol. 2017, Article ID 1716701, 8 pages, 2017. https://doi.org/10.1155/2017/1716701.
6. Kawai, Nobuhiro, et al. “The Sleep-Promoting and Hypothermic Effects of Glycine Are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus.” Neuropsycopharmacology, vol. 40, 23 Dec. 2014, pp. 1405–1416., www.nature.com/articles/npp2014326.
7. “Magnesium Glycinate.” Wikipedia, en.wikipedia.org/wiki/Magnesium_glycinate.
8. “Deciphering Supplement Labels.” Albion Minerals, www.albionnutritionalfacts.com/index.php/consumer-news/29-consumer-newsletter/143-label.
9. “Magnesium”. Food, Herbs & Supplements, Professional. Natural Medicines, Therapeutic Research, https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=998.
10. “Magnesium Oxice.” ToxNet, Toxicology Data Network, toxnet.nlm.nih.gov/cgi-bin/sis/search/a?dbs hsdb:@term @DOCNO 1652.