What is Magnesium Bisglycinate?
Ok - let’s start with magnesium. It is a macro-mineral (meaning we need it in large amounts). We need it to regulate a lot of our body processes including blood pressure, blood sugar levels and muscle and nerve function. Magnesium comes in different forms including
- Magnesium citrate
- Magnesium oxide
- Magnesium bisgylcinate or Magnesium glycinate
We’re going to focus on magnesium bisglycinate here.
Wait - is there a difference between “Bisglycinate” or “Glycinate”?
Nope. They are two names for the same thing. Magnesium bisglycinate is one magnesium atom attached to two glycine molecules. “Bis” means two, so “bisglycinate” is used because it is a little clearer.
Sometimes magnesium bisglycinate is referred to as a “chelate” - that just means that an amino acid, in this case, glycinate, has been attached to the mineral (magnesium) atom. It’s also important to note that there aren’t any “pure magnesium” supplements. There can’t be. Mg 2+ - the magnesium atom - is a highly reactive metal all by itself, so it is always paired with other atoms to form the different magnesium supplements out there.
Ok - what’s special about Magnesium Bisglycinate?
- It is a more absorbable form of magnesium. Because there are two glycine molecules, there isn’t as much room for water molecules to attach to the magnesium. Less water = less diarrhea.
- Glycine is an amino acid that has been shown to help with sleep quality
- This form of magnesium is very easy on the stomach and digestive tract - that makes it easier for many people to tolerate and there are fewer side effects
Why does my body need it?
It helps metabolize carbohydrates, proteins and fats - always a plus. And your body uses magnesium to make sure your muscles function properly and your bones form well and stay strong.
Why do people take Magnesium Bisglycinate?
- To reverse a magnesium deficiency
- To help with leg cramps and restless leg syndrome
- To relieve muscle aches
- To help with PMS and cramping
- To reduce migraines and headaches
- To aid sleep (stay asleep longer and keep the body in a steady state of relaxation)
- To lower stress
- To improve cardiovascular health (lower blood pressure, reduce stroke)
- To lower the risk of type 2 diabetes
- To improve bone health
How could I identify a magnesium deficiency?
Did you know that more than a third of adult Canadians aren’t getting enough magnesium in their diets according to Statistics Canada?
So who’s most likely at risk? Men older than 70 and girls under 18. But most of them probably don’t know that they have a magnesium deficiency.
That’s because low magnesium intake doesn’t usually cause any symptoms.
There are health conditions, medications and lifestyle choices that can lead to a magnesium deficiency. If you’re concerned you’re at risk it is always a good idea to speak with your health care professional.
Some people with a magnesium deficiency may experience:
- A loss of appetite
- Tingling, muscle cramps and muscle contractions
- Abnormal heart rhythms
How to get more magnesium in your diet
You can add magnesium to your diet by eating dark green, leafy vegetables, nuts and seeds, seaweed, beans and lentils, fish and fruits. If vegetables aren’t your thing, many people get the benefits of magnesium through a supplement.
How much do I need? How to take magnesium 200 mg capsules
The NIH provides the following chart to identify some general guidelines. Each person’s body is different and your health care practitioner’s recommendations for you may vary.
|Life Stage||Recommended Daily Amount|
|Birth to 6 months||30 mg|
|Infants 7-12 months||75 mg|
|Children 1-3 years||80 mg|
|Children 4-8 years||130 mg|
|Children 9-13 years||240 mg|
|Teen boys 14-18 years||410 mg|
|Teen girls 14-18 years||360 mg|
|Men||400 - 420 mg|
|Women||310 - 320 mg|
|Pregnant teens||400 mg|
|Pregnant women||350 - 360 mg|
|Breastfeeding teens||360 mg|
|Breastfeeding women||310 - 320 mg|
It’s always a good idea to read and follow the package directions. Naka’s magnesium bisglycinate capsules are best taken with a meal and a full glass of water to reduce stomach upset. If you’re using them to enhance sleep, try taking it later in the day. Some medical professionals recommend taking magnesium 30 minutes before your bedtime to promote relaxation and help with restless leg syndrome.
Risks of taking magnesium glycinate
As with all supplements, natural does not equal harmless. Magnesium can interact with certain medications. People who have kidney issues should also check with a doctor before adding magnesium bisglycinate to your health regimen.
Any side effects I should know about?
Some people have experienced diarrhea and cramping, but this is more common with other forms of magnesium - like magnesium oxide and magnesium citrate.
Overdosing can have serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and rarely death. In order to have an overdose of that magnitude, a person would have to take in thousands of milligrams of magnesium daily.
What’s in Naka’s Magnesium Bisglycinate?
Each veggie capsule contains:
Elemental Magnesium (from Magnesium Bisglycinate 76%=727 mg and Magnesium Oxide 24%=227 mg) ..............200 mg
Magnesium Stearate (vegetable source), Hypromellose (capsule ingredient). Contains no added gluten, starch, corn, wheat, soy, nuts, dairy, eggs, fish or shellfish, yeast or animal products.
Naka supplements review - What people are saying about Magnesium Bisglycinate
We’ve read reviews, threads on Reddit and searched social media to find out what people are saying about Naka’s Magnesium Bisglycinate. Here’s what people have said (we’ve generalized and grouped the results):
- I can tell I am absorbing it well - I can feel it working
- Helps reduce my muscle cramping issues
- Reduced my cramps in days
- If I don’t take it I wake up in the middle of the night with horrific cramps in my legs
- Helps with my restless leg syndrome
- My knee pain seems less
- Won’t upset my stomach or cause diarrhea
- Magnesium Bisglycinate was the best at raising my magnesium levels without causing diarrhea
- Helps with digestion and keeps me regular
- Helps me with relaxation and sleep
- Helps my irregular heartbeat/ heart arrhythmia
- Helps to lower my blood pressure
- I’m not happy that only 76% of the 200 mg of Magnesium is Bisglycinate. The other 24% is magnesium oxide.
- I’m hesitant about the amount of magnesium per pill
Natural Product Number (NPN): 80034025