He magnesium It is an abundant mineral in our body that is involved in many biochemical reactions in our body and is essential for it to work well.
It is recommended to consume some 330 milligrams of magnesium per day for adult women and 420 mg for menwhich can be obtained from food. In those cases in which there is a magnesium deficiency or, due to different circumstances, a greater contribution is required, it may be interesting to resort to a supplement such as magnesium bisglycinate. We tell you what it is for and when it is indicated.
Magnesium: What is it for?
Magnesium is important for various bodily functions, such as muscle and nerve functionsthe energy productionthe bone health and the blood pressure regulation.
It also plays an important role in blood glucose regulation and insulin and magnesium-rich diets have been linked to a lower risk of type 2 diabetes.
Magnesium is present naturally in many foods, it is added to others as a fortifier and it is also available in the form of a nutritional supplement. Among the foods richest in magnesium are the dried fruits (for example, almonds), seeds (sunflower seeds, pumpkin…), green leafy vegetablesthe legumes (such as beans, peas, lentils), chocolate (with high cocoa content) and whole grains.
As for the magnesium supplementsthere are various types, such as magnesium citratemagnesium chloride, magnesium oxide, magnesium bisglycinate… In this article we focus on the latter, one of the easiest for our body to assimilate. It must be remembered that it is advisable to consult with a specialist before taking any type of nutritional supplement.
Magnesium bisglycinate: what it is for
He magnesium bisglycinate (also sometimes called magnesium glycinate or magnesium diglycinate) is a nutritional supplement that is formed combining magnesium with the amino acid glycineresulting in a magnesium atom bonded to two glycine molecules. This makes improve absorption and bioavailability of magnesium in the body.
It has the advantage over other types of magnesium supplements of offering better absorption and less likely to cause gastrointestinal upset or diarrhea.
Magnesium bisglycinate: properties and when it is appropriate
It is always better to obtain the necessary magnesium from your diet.. As we have seen before, there are various sources of magnesium available and if you incorporate them into your diet you should have no problems reaching the recommended daily figures through your diet.
However, in people who have a magnesium deficiency or have difficulty absorbing magnesium from food The use of magnesium bisglycinate supplements may be helpful.
On the other hand, some athletes they use it for improve your performance and muscle recovery.
This type of magnesium supplement is also often recommended for relieve anxiety, improve relaxation and help sleep.
Magnesium bisglycinate: contraindications
In general, the magnesium bisglycinate is well tolerated and is considered to have fewer gastrointestinal side effects (such as diarrhea or stomach pain) than other types of magnesium, although it can also cause them in some cases, especially at high doses.
It should not be taken by people with kidney disease, bradyarrhythmias (slow heart rhythms) or a neuromuscular disorder called myasthenia gravis.
On the other hand, you should know that taking a excess magnesium can cause a disorder called hypermagnesemia which can cause diarrhea, nausea, vomiting, weakness, hypotension, irregular heartbeats and, in severe cases, coma. That is why, if you take a supplement, it is essential that you follow the instructions regarding the appropriate dosage.
In any case, before starting to take any type of supplement, and especially if you have any health problems, you should consult with a professional to see if it is necessary in your case or if there is any contraindication. Magnesium bisglycinate may interact with some medications (such as some types of antibiotics, diuretics, medications for heart problems), so if you take medication it is essential that you talk to your doctor.