Magnesium Bisglycinate: a combination of magnesium and glycine

Magnesium bisglycinate, a combination of magnesium and glycine, may be effective in treating pregnancy-induced leg cramps and promoting muscle recovery. More research is needed, however, to confirm those benefits. Magnesium is a mineral that's involved in more than 300 body processes, such as muscle contraction, heart rhythm, and energy production. When bound to glycine (an amino acid), it's more readily absorbed in the intestines than other forms of magnesium.

Synthesis of Magnesium Bisglycinate

The ethanol solvent recovered from Example 1, approximately 80 ml, was distilled to remove any impurities and then combined with fresh ethanol to total 100 ml for this experiment. 4.0 grams (0.1 Mole) of magnesium oxide and 15 grams (0.2 Mole) of glycine were placed into a beaker provided with a reflux condenser. The 100 ml ethanol was added and the mixture was stirred and boiled at atmospheric pressure for 5 hours. The reaction mixture was then cooled, and thereafter filtered yielding 17.2 grams of magnesium glycinate having the physical characteristic of a fine white powder.[1]

Nutrition

While magnesium bisglycinate can't be obtained through the diet, elemental magnesium can be. Foods rich in magnesium include the following: Seeds, like pumpkin and chia; Nuts, like almonds, cashews, and peanuts;Spinach; Soy milk; Black beans. Whole foods are the best sources of magnesium. Processed foods are typically low in magnesium, and cooking or boiling produce also reduces amounts. The Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies recommends adults get between 310 and 420 mg of magnesium daily, either through foods or dietary supplements. Here are the specific recommendations.

Pregnancy-Induced Leg Cramps

Magnesium bisglycinate has been studied in a clinical trial of 80 pregnant females with leg cramps at least twice a week. Taking magnesium bisglycinate daily for four weeks reduced both the cramps' frequency and intensity versus the placebo (an inactive substance given to control groups). 86% of those who took magnesium had at least a 50% decrease in cramp frequency. Almost 70% had a 50% reduction in cramp intensity. Because this was a small study, more data is needed before magnesium bisglycinate can be routinely recommended for leg cramps.[2]

Muscle Recovery

Magnesium is essential for muscles to contract and relax and can improve exercise performance. Magnesium bisglycinate is a trendy workout supplement, but there's very little evidence of benefit for this particular form of magnesium. It's been studied in skeletal muscle cells (in vitro) for muscle recovery. A few caveats: test tube trials don't offer as much information as human studies. And magnesium bisglycinate was part of a combination that included vitamin D, curcumin, and potassium citrate. That said, the combination helped the muscle cells during normal conditions and those that imitated strenuous exercise. More robust human clinical trials are needed before magnesium bisglycinate can be recommended for athletic performance or to aid muscle recovery after a workout. Studies in humans and trials of magnesium alone rather than as part of a combination product are required to better determine its effect on the muscles.[3]

Precautions

Do keep the following precautions in mind when using magnesium bisglycinate: Pregnancy: Magnesium requirements increase during pregnancy. Magnesium supplements are likely safe during this time, but discuss their use with your healthcare provider to ensure safety. Nursing: Magnesium is likely safe while breastfeeding. Discuss its use with your healthcare provider to ensure safety. Children: Some forms of magnesium have been studied for children with diabetes, asthma, and attention deficit hyperactivity disorder (ADHD). According to the FNB, depending on your children's age, they may need between 130 mg and 410 mg of magnesium daily. The effects of magnesium bisglycinate specific to children have not been studied. Consult your child's pediatrician before beginning this or any other supplement. Other conditions: People with kidney failure should be cautious when taking magnesium products as they could cause heart block or magnesium toxicity. Magnesium bisglycinate was studied at 300 mg daily for four weeks for leg cramps during pregnancy. To avoid or treat adverse events, take the following safety precautions: Avoid magnesium bisglycinate if you're allergic to it or its components (parts). Seek immediate medical attention if you have a severe allergic reaction (itching, hives, shortness of breath).[4]

Magnesium bisglycinate seems to be better absorbed in the intestines than other forms of magnesium, and it may cause fewer side effects.10 There isn't much data on its side effect profile, however. These side effects are due to magnesium's relaxing effect on the muscles of the intestines. In a clinical trial studying its effects on people assigned female at birth, magnesium bisglycinate caused nausea in 25% of those who took it and diarrhea in 14%. Though rare, taking too much magnesium can cause side effects like the following:Low blood pressure (hypotension); Muscle weakness; Slow, shallow breathing (respiratory depression); Irregular heartbeat (arrhythmia); Coma. Many medications can cause low magnesium levels or make magnesium supplements less effective. Some common ones include: Antibiotics; Cancer medications; Diuretics (water pills); Acid-reflux medications; Heart medications; Calcium; Vitamin D; Caffeine. Other medications used for mood regulation, like lithium and antidepressants, can increase magnesium levels.

Summary

Magnesium bisglycinate is a dietary supplement made of magnesium and glycine. It is effective for pregnancy-induced leg cramps according to one clinical trial, but more research is needed before it can be routinely recommended. Side effects, if any, occur most often in the gastrointestinal system. These may be less frequent with magnesium bisglycinate than other forms of magnesium. For guidance on choosing the right magnesium supplement for you, consult your healthcare provider, pharmacist, or registered dietitian.

References

[1] JH BIOTECH - EP1529775, 2005, A1

[2] Supakatisant C, Phupong V. Oral magnesium for relief in pregnancy-induced leg cramps: A randomised controlled trial. Matern Child Nutr. 2015;11(2):139-145.

[3] Molinari C, Ruga S, Farghali M, et al. Preventing c2c12 muscular cells damage combining magnesium and potassium with vitamin D3 and curcumin. J Tradit Complement Med. 2021;11(6):532-544.

[4] Dalton LM, Ní Fhloinn DM, Gaydadzhieva GT, et al. Magnesium in pregnancy. Nutr Rev. 2016;74(9):549-557.

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