Magnesium is an essential mineral for the proper functioning of our body. It is involved in over 300 metabolic reactions, usually working closely with sodium , potassium , and calcium . This is why various physiological disorders, both physical and psychological, can occur in the event of insufficient magnesium intake.
Magnesium must be provided by food , because it cannot be synthesized by the body. However, our Western diet does not meet our daily magnesium needs .
Indeed, it is estimated that at least 70% of the French population lacks magnesium! It is therefore recommended to increase the consumption of foods rich in magnesium such as bananas , chocolate , oilseeds , whole grains and seafood .
For faster and more effective correction of a magnesium deficiency , health professionals advise using magnesium-based food supplements .
Among the many products available on the market is magnesium bisglycinate . It is a form of magnesium that is highly assimilable and very well tolerated by our body.
Discover in this article what magnesium bisglycinate is, its advantages over other forms of magnesium and its many health benefits!
What is magnesium bisglycinate?
Magnesium bisglycinate , also called magnesium bisglycinate , is a combination of magnesium and glycine (an amino acid) that offers high bioavailability , better intestinal absorption and high digestive tolerance .
Indeed, the other forms of magnesium are sometimes poorly assimilated by the body (oxides, hydroxides, chlorides or sulphates of magnesium) or poorly tolerated (causing digestive disorders).
It is therefore recommended to opt for magnesium bisglycinate to effectively correct a magnesium deficiency while avoiding the usual side effects of magnesium.
What are the benefits of magnesium bisglycinate?
Magnesium has many therapeutic properties . In general, the form associated with glycine (magnesium bisglycinate) has demonstrated its superiority over other forms of magnesium.
So here are some of the many health benefits of magnesium bisglycinate :
1. Improved sleep
Magnesium promotes sleep by exerting a relaxing and soothing effect on the central nervous system. Indeed, we tend to fall asleep faster and have a good night's sleep when we are relaxed and soothed .
Additionally, magnesium has been shown to be involved in the production of melatonin , the hormone that induces and promotes sleep.
As for glycine , being the most important inhibitory neurotransmitter in the hindbrain and spinal cord, it also helps calm the central nervous system, which promotes falling asleep and improves sleep conditions . It has also been shown that people receiving glycine , in this case magnesium bisglycinate, slept better and had significantly less fatigue and daytime sleepiness (fatigue and sleepiness during the day due to lack of sleep at night) .
To find out how magnesium bisglycinate improves sleep, the article "Magnesium bisglycinate and sleep: magnesium for better sleep?" is available here .
2. Reduced stress and anxiety
Magnesium helps reduce stress and anxiety by soothing the central nervous system and reducing the secretion of certain hormones involved in stress phenomena (notably norepinephrine).
Glycine also contributes to this state of calm and well-being . Thus, magnesium bisglycinate makes it possible to face stressful everyday situations in a more serene and controlled way.
3. Mood enhancement
Magnesium deficiency is often associated with depression , melancholy , and other mood disorders . This could be explained by the drop in levels of serotonin , which is called the "long-term happiness hormone" , in the brain.
Correcting a magnesium deficiency by following a course of magnesium bisglycinate helps improve mood and fight depression.
4. Increased athletic performance
Magnesium is an essential mineral for proper muscle function . When it runs out, we are more exposed to muscle cramps , contractures and aches after the practice of physical activity.
A diet rich in magnesium or taking a food supplement based on magnesium bisglycinate therefore improves muscle function, accelerates muscle recovery after training sessions and reduces adverse effects such as cramps, aches and injuries.
Generally speaking, magnesium bisglycinate increases athletic performance . It is also widely used by top athletes.
5. Strengthening bones and teeth
Like vitamin D , magnesium is involved in calcium homeostasis , including intervening in parathyroid activity.
As a reminder, the parathyroids are four small glands located behind the thyroid whose role is to regulate the blood concentration of calcium (calcemia) by secreting a hormone called PTH or parathormone .
Magnesium deficiency , especially when profound, can lead to decreased mineralization of bone and dental tissues. In other words, bones and teeth become more fragile, and therefore more exposed to fractures.
Magnesium bisglycinate supplementation therefore helps strengthen your bones and teeth!
6. Fights Inflammation
Inflammation is a physiological process (normal and beneficial), but when it is too intense or persists for a long time , it becomes problematic and alters the functioning of the organism.
The glycine present in magnesium bisglycinate helps to reduce inflammatory phenomena throughout the body by reducing the activity of certain pro-inflammatory substances, in particular C-reactive protein (CRP).
Magnesium bisglycinate therefore makes it possible to fight against the harmful effects of excessive inflammation and to prevent/relieve various chronic inflammatory pathologies such as polyarthritis .
7. Fight against certain pains
Certain headaches (headaches) that occur repeatedly may be due to a decrease in the level of magnesium in the blood (hypomagnesaemia).
It is not uncommon for a magnesium supplementation to be prescribed by the doctor in people prone to chronic migraines , then preferentially opting for magnesium bisglycinate which offers a rapid correction of magnesemia (magnesium level in the blood) without lead to signs of intolerance.
Indeed, according to several scientific studies , magnesium supplementation reduces the frequency and intensity of migraine attacks by approximately 40%.
8. Fights high blood pressure
According to studies, the decrease in the level of magnesium in the blood would cause vasoconstriction , that is to say a reduction in the caliber of blood vessels and capillaries. This vasoconstrictor effect of hypomagnesemia then leads to a rise in blood pressure .
Conversely, an optimal level of magnesium in the blood promotes vasodilation , that is, the opening of blood vessels and the increase in their diameter, leading to a drop in blood pressure .
Therefore, it is recommended to provide the body with enough magnesium on a daily basis through food or supplementation (magnesium bisglycinate) in order to maintain normal blood pressure , particularly for people suffering from hypertension or other cardiovascular disease. linked to hypertension.
Conclusion
Magnesium is an essential mineral for the proper functioning of our body, because it is involved in hundreds of biochemical reactions. It is therefore important to provide our body with enough of it by consuming daily foods that are rich in it, including bananas , cocoa , chocolate , dried fruits , whole grains and oysters .
Our current diet rarely allows us to meet our daily magnesium needs, which is why it is useful to use food supplements to avoid the harmful effects of magnesium deficiency.
Magnesium bisglycinate is a form of magnesium highly assimilable by our body and, unlike other forms of magnesium, it is very well tolerated and does not cause digestive disorders .
Following a course of magnesium bisglycinate allows, among other things:
- Fall asleep faster and improve your sleep;
- To be less stressed and anxious on a daily basis;
- To be in a better mood;
- To be more physically efficient;
- To be less tired and to recover more quickly;
- To have stronger bones and teeth;
- Reduce inflammation in his body;
- To reduce the frequency and intensity of migraine attacks;
- Maintain normal blood pressure and fight against high blood pressure.
Be careful, if you suffer from one or more symptoms, consult your doctor before considering taking a food supplement , to avoid missing out on a potentially serious pathology.
Magnesium supplementation helps to correct a deficiency, but it is essential to have a balanced and diversified diet in order to maintain correct levels of magnesium over the long term.
