Magnesium Bisglycinate

200mg elemental

The most bioavailable magnesium form, chelated to glycine for superior absorption. Required for over 300 enzymatic reactions including ATP synthesis, protein production, and DNA repair. UK adults average 228mg/day total intake.

Category Micronutrients
Dose 200mg elemental
Form Chelated - Albion TRAACS grade
Evidence Level Strong - extensive human data

Mechanism

Magnesium is the fourth most abundant mineral in the human body and a cofactor for over 300 enzymatic reactions. It is essential for ATP synthesis (every ATP molecule is bound to magnesium), protein synthesis, DNA replication, and muscle relaxation via calcium channel antagonism.

Magnesium bisglycinate (magnesium chelated to glycine) has significantly superior bioavailability compared to magnesium oxide (the form used in most budget supplements), which has bioavailability as low as 4%. The chelate bond protects magnesium from competing mineral absorption in the gut. Albion TRAACS is the gold standard grade for chelated minerals.

Key Benefits

  • Cofactor for 300+ enzymatic reactions including ATP synthesis
  • Superior absorption vs oxide form (the most common cheap form)
  • Supports muscle relaxation and recovery
  • Magnesium contributes to normal muscle function and to a reduction of tiredness and fatigue (GB NHC-authorised)
  • Critical for DNA synthesis and repair

The Research

Peer-reviewed human trials supporting this ingredient at this dose.

Schuchardt JP, Hahn A. (2017). Curr Nutr Food Sci. 13(4):260-78.Intestinal absorption and factors influencing bioavailability of magnesium - an update.PubMed →
de Baaij JH, et al. (2015). Physiol Rev. 95(1):1-46.Magnesium in man: implications for health and disease.PubMed →
Nielsen FH, Johnson LK, Zeng H. (2010). Magnes Res. 23(4):158-68.Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep.PubMed →
Abbasi B, et al. (2012). J Res Med Sci. 17(12):1161-9.The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial.PubMed →
In the formula

Magnesium Bisglycinate

200mg elemental

Chelated - Albion TRAACS grade

When to take it

Evening is optimal - magnesium supports sleep quality. Can be taken any time. Take with food to minimise the (rare) gastrointestinal sensitivity seen with high-dose magnesium.

Works well with

Micronutrients Vitamin D3 2,000 IU Micronutrients Zinc Bisglycinate 16mg Performance Glycine 2,000mg
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