Magnesium is one of the most essential minerals present in the human body. It plays a crucial role in the functioning of many enzymes and helps in both anabolic and catabolic metabolism. After being absorbed, magnesium is stored primarily in the bones, with slightly less in the muscles and soft tissues. Its content in the extracellular fluid is estimated to be around 1%. The kidneys reabsorb magnesium, which is the main factor that regulates its plasma levels. This process depends on the intake of magnesium, medication taken, and hormonal changes. It’s worth noting that Mg2+ is an intracellular ion, which means that there is no significant correlation between its presence in the serum and its intracellular concentration. However, tests measuring magnesium levels in the serum only reflect short-term fluctuations following consumption, and they do not provide information about the actual magnesium stores in the body. So, it’s important to keep in mind that while these tests can be helpful, they don’t provide a complete picture of your magnesium levels.
Extensive research has shown that magnesium supplementation can have a positive effect on muscle metabolism, including muscle strength and reducing the occurrence of cramps. Additionally, it has been found to improve cardiorespiratory functions, reduce airway hyperactivity, and the incidence of wheezing. Conversely, the main symptoms of magnesium deficiency can include nausea, muscle weakness, irritability, and mental disorders, which can ultimately lead to a decrease in the body’s physiological performance. After consumption, magnesium is absorbed by the body, and the absorption process is reliant on various factors, including the dose, chemical form, way of administration, diet type, and the body’s reserve of the element. As a result, different forms of minerals have been classified into four categories:
– inorganic salts insoluble in water, i.e. oxides, carbonates, hydroxides
– inorganic salts soluble in water, i.e. chlorides, sulfates
– organic salts soluble in water, i.e. citrates, lactates, gluconates
– organic complexes soluble in water, i.e. bisglycinates
It is worth noting that some of the substances mentioned above may not be readily absorbed by the body. It is generally recommended that healthy individuals consume approximately 200-400 mg/day of magnesium. It is important to recognize that the absorption process for inorganic salts is dependent on the dissolution of these salts by hydrochloric acid found in the gastric juice, which then transforms them into Mg2+ ions for absorption in the intestine. This process requires time and a well-functioning digestive system. Additionally, the type of counterion present can affect the absorption of magnesium in soluble salts. In comparison, organic salts have shown better solubility, oral absorption, and bioavailability than inorganic salts. The bioavailability of magnesium itself is a variable parameter, as its level in plasma increases, its urinary excretion also increases. Once in the bloodstream, magnesium must attach to binding organic molecules such as DNA, ATP, enzymes, or proteins. To reduce magnesium deficiency, it is recommended to consume smaller doses of magnesium (100-200 mg per serving), several times a day (2-3 times), and for an extended period of time (at least 3-6 months), regardless of the product taken.
Magnesium bisglycinate is a highly effective form of magnesium that offers quick and efficient absorption. This is due to the unique combination of the Mg2+ ion with two amino acid molecules (glycine), which ensures high bioavailability and durability. Unlike other forms of magnesium, magnesium bisglycinate allows for direct absorption without any endogenous chelation. Bisglycinates are absorbed and transported through the dipeptide chanels which are more numerous than the ionic receptors of minerals. This makes the absorption process more effective.
Chelation is a natural and safe way to transport mineral ions to living organisms. Amino acid chelates are more similar to the natural form of minerals that come from plant or animal sources, compared to inorganic mineral salts. Glycine is the simplest amino acid that meets all the necessary requirements for creating amino acid chelates, such as molecular weight, stability, and electrical neutrality. The favorable features of the glycine molecule ensure the neutrality of the magnesium bisglycinate complex, allowing for free transport through cell membranes. In the bisglycinate molecule, only four of the six binding sites are occupied by glycine. The remaining two sites can be used for water molecules or enzymes, ensuring good solubility and reversibility of the formed complex. Because of these features, magnesium glycinate offers broader benefits for magnesium supplementation compared to other inorganic or organic metal salts. Bisglycinates are also characterized by less competition with other minerals, such as calcium, resulting in optimal absorption of the element in the intestines. Chelates also provide protection against binding and precipitation of phosphates, phytates, and tannins from the diet, and reduce the degree of irritation of the digestive system. Bisglycinates, including magnesium bisglycinate, are permitted food additives that meet appropriate food grade standards.