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What is magnesium bisglycinate?
Magnesium bisglycinate is a soluble organic salt of magnesium and is an essential mineral for the body’s wellbeing, as it is vital for numerous chemical and physiological processes: it regulates energy metabolism, muscle relaxation and contraction, protein synthesis and nerve transmission.
Magnesium is the fourth most abundant mineral ion, and we mainly obtain it from a diet rich in green leafy vegetables, whole grains, nuts and fish. Most of us do not manage to consume sufficient amounts through diet alone; Tsunami Nutritionsupplements use the finest raw materials to ensure maximum effectiveness in promoting daily wellbeing.
The difference compared to other forms of magnesium
Taking magnesium supplements and having to choose from several different formulations means selecting the form best suited to your own needs.
Magnesium supplements are divided into organic and inorganic types, but not all offer the same benefits or have the same bioavailability. Let’s take a look at the magnesium supplement formulations that Tsunami Nutrition has researched and developed:
- Magnesium bisglycinate: the most bioavailable and gentle form on the stomach, in which magnesium is bound to two glycine molecules. This combination facilitates absorption and reduces the laxative effects typical of other variants. For those seeking mental relaxation, stress relief and support for sleep.
- Magnesium oxide: contains a very high percentage of elemental magnesium. It may have a more pronounced effect on the gut, so it is often chosen by those who need to promote bowel regularity, rather than for its relaxing or energising effects.
- Magnesium citrate: a highly bioavailable form, useful for supporting muscle function and combating physical fatigue. However , it may have a mild laxative effect in sensitive individuals.
What is magnesium bisglycinate used for: the main benefits
Tsunami Nutrition ’s magnesium bisglycinate stands out for its very high bioavailability and optimal absorption, which reduces unwanted gastrointestinal effects, ensuring maximum effectiveness.
Compared with other forms such asmagnesium oxide – which is less easily absorbed but useful for bowel regularity – or magnesium citrate, recommended for those who exercise and require energy support, magnesium bisglycinate acts specifically on the nervous system, muscles and energy metabolism.
The main benefits of magnesium bisglycinate are:
- Bone health: it ‘works together’ with calcium to maintain healthy bones
- Supports digestion: it improves digestion and acid balance, particularly in relation to carbohydrates and fats
- Promotes cardiovascular and muscular health: it supports the relaxation and function of the heart muscle as well as the contractility of skeletal muscle
- Improves relaxation and sleep: it promotes a sense of calm and supports normal sleep patterns
- Supports kidney health: it reduces the risk of kidney stones
- Relieves chronic headaches: it supports electrolyte balance, which contributes to the proper polarisation of nerve cell membranes
- Contributes to women’s health: it helps prevent or relieve symptoms associated with a range of conditions, such as dysmenorrhoea, premenstrual syndrome, menstrual migraine and post-menopausal symptoms.
For relaxation and sleep
At a physiological level, magnesium bisglycinate plays a role in regulating neuronal activity. The receptors involved in the transmission of nerve signals and in the balance between neuronal excitation and inhibition form a fundamental equilibrium that promotes mental calm and counteracts states of hyperactivity and anxiety.
Tsunami Nutrition’s Magnesium Bisglycinate Nighthelps to relax the nervous and muscular systems, helping the body to experience a sense of calm and restore normal sleep patterns. In the ‘Night’ formula, effectiveness is enhanced by the inclusion of passionflower, lemon balm and melatonin, which help reduce the time taken to fall asleep.
For the nervous and muscular systems
For the nervous and muscular systems, magnesium bisglycinate is essential as it regulates normal receptor function in the nervous system and helps maintain electrolyte balance, which contributes to the proper polarisation of neuronal membranes.
This relaxation supports healthy heart muscle function and proper skeletal muscle contractility.
TnPharma’s Magnesium Bisglycinate acts directly on the nervous system and muscles and does not cause any adverse gastrointestinal symptoms, ensuring maximum absorption of the nutrient.
Role in gut health
This mineral is essential for numerous biochemical reactions involved in the conversion of the food we eat, particularly fats and carbohydrates. Tsunami Nutrition’s Magnesium Bisglycinatefor Bowel Regularitysupports this digestive function of magnesium.
Good digestion is closely linked to energy production. Furthermore, it contributes to the proper functioning of insulin receptors. Thus, magnesium bisglycinate promotes normal protein synthesis by participating in key processes of protein formation.
How to take magnesium bisglycinate
The dosage of magnesium bisglycinate depends on individual needs, depending on the course of treatment being followed. In any case, if you are seeking benefits for sleep, it is best to take it 1 to 2 hours after dinner. If, on the other hand, you need an energy boost, it is best to take it in the morning.
The correct daily dose
The recommended daily dose:
- Women – 200 mg
- Men – 400 mg
Of course, these are only guidelines and may vary from person to person, depending on lifestyle, goals, health status and body composition.
When to take it: in the morning or in the evening?
Thanks to its high bioavailability and the fact that it does not cause any adverse gastrointestinal effects, magnesium bisglycinate can be taken either in the morning or in the evening; furthermore, doses can be split into up to three portions throughout the day.
There is no single best time for everyone. Depending on your own needs and habits, it is important to adjust when you take it so that you can notice recognisable and effective changes.
Taking it on a full or empty stomach
Depending on your specific needs, you may prefer to take magnesium supplements at certain times of day and decide whether to take them on an empty stomach or just after main meals.
- For an energising and digestive boost, it would be a good idea to take Magnesium Bisglycinate for Bowel Regularity 150 gfirst thing in the morning, even on an empty stomach, or whenever you have a moment to spare. To promote energy production and help combat fatigue.
- For a relaxing effect, it is advisable to take Magnesium Bisglycinate Night 150g1 to 2 hours before going to bed to calm the nervous system and promote sleep.
Among the various forms of magnesium, bisglycinate stands out for its high tolerability and bioavailability.
Unlike citrate and oxide, Tn Pharma’s Magnesium Bisglycinate guarantees a comprehensive effect, promoting mental relaxation, muscular balance and sleep quality, without causing any unwanted gastrointestinal disturbances.
How long should you continue taking it?
The duration of magnesium supplementation depends largely on your state of health, diet and current personal goals.
It is advisable to follow cycles of 1 to 3 months to redress any deficiencies and cope with periods of heightened stress. For those whose diet is low in minerals such as magnesium, it is also possible to extend the course of treatment over a longer period, subject to medical advice.
Contraindications and side effects
Magnesium is an essential mineral for a wide range of reactions within our bodies, so it generally does not cause any serious side effects. One important contraindication, given that it is mainly used for the digestive system, is that if the correct doses are not followed, it could lead to loss of appetite and stomach cramps.
It is important to always start taking supplements after seeking specific medical advice on the appropriate doses and duration of treatment, tailored to your individual lifestyle.
The main side effects
The main side effects associated with taking magnesium bisglycinate mainly affect the respiratory tract and the digestive system.
It is always advisable to follow and take the doses recommended in the instructions on the product packaging, and to seek appropriate advice from your GP or a nutritionist regarding how to incorporate this into your lifestyle and daily routine.
The form of magnesium can sometimes influence the occurrence of certain side effects; it is essential to fully understand your own needs so as not to choose a form of magnesium that is unsuitable for your treatment and which could cause harmful side effects.
When is use not recommended?
The use of magnesium supplements is strongly discouraged for people suffering from kidney or heart conditions, anaemia or diabetes. All these conditions may not be suitable for taking magnesium bisglycinate, except under the close supervision of a healthcare professional.
Where kidney function is impaired, taking supplements containing this mineral could increase the risk of arrhythmias and impaired neuromuscular transmission.
Frequently Asked Questions
What is the difference between magnesium and magnesium bisglycinate?
Magnesium bisglycinate is broken down into smaller particles, ensuring greater bioavailability, and the mineral particle is bound to two molecules of the amino acid glycine.
These characteristics ensure that magnesium bisglycinate:
- More effective performance compared to ‘standard’ magnesium in terms of muscle activation and relaxation.
- Whereas ‘conventional’ magnesium has properties that are very important for the digestion of food, particularly proteins, and helps to combat the sensation of constipation.
Both types of magnesium increase the level of this mineral in our bodies, but the results upon absorption vary depending on individual needs and lifestyle.
How long does it take for magnesium bisglycinate to take effect?
Magnesium bisglycinate takes effect very quickly – in around one month – provided you choose the right form of supplementation and set a realistic, achievable goal.
Just one month after starting to take magnesium – given that it is an extremely important mineral – you can begin to experience the first benefits, whilst also achieving better regulation of mineral levels in the body.
Does magnesium bisglycinate help with weight loss?
Magnesium bisglycinate is not a fat burner, so no, it does not help with weight loss. However, there are some interesting aspects regarding weight loss.
This mineral is, in fact, capableof speeding up the metabolism and consequently ‘forces’ the body to burn greater quantities of fat, which it uses as energy for all the chemical reactions it regulates within our bodies. We should also take into account its detoxifying effect on the build-up of substances in the blood.
It should not be regarded as a ‘slimming’ formula. It simply has positive effects on the absorption of proteins, carbohydrates and fats, which help to nourish our cells: without the regular digestion of certain substances, we might feel hungry and be prone to overeating.
Can I take it before or after meals?
Whether you take it before or after meals is a matter of personal choice, depending on when you prefer to take your supplements and your lifestyle.
If you’re looking for a calming effect on the nervous system and to help you relax at night, it’s a good idea to take your daily dose 1 to 2 hours after dinner, which also aids digestion. If the aim is to restore energy and revitalise the muscles, then taking it in the morning on an empty stomach, or with a light breakfast, is undoubtedly the best choice.
Who should not take magnesium bisglycinate?
People suffering from kidney problems should not take magnesium bisglycinate, as a significant proportion of the mineral is not excreted, which could lead to a build-up of the substance; those with heart problems, hypothyroidism or other conditions where magnesium supplementation could interfere with the action of other medicines they are currently taking.
If you have any concerns about your general health, you should consult your doctor and, following a medical assessment, choose the most suitable Tsunami Nutrition supplementation plan to avoid any unwanted side effects.
It is therefore sensible to consider Tsunami Nutrition’s magnesium bisglycinate supplements. This is particularly important if you are unable to meet your daily requirements for this mineral, which is so vital for maintaining proper homeostasis and optimal health.
