Magnesium bisglycinate: a key ally against fatigue and stress
Persistent fatigue, chronic stress, muscular tension or sleep disorders are some of the most frequently encountered imbalances today. What if these signals were linked to an inadequate intake of magnesium ?
Often underestimated, this essential mineral plays a central role in many physiological functions, both physical and mental.
Present in large quantities in the body - mainly in bones and muscles - magnesium is involved in more than 300 biochemical reactions essential to our equilibrium [1]. Understanding its role helps us to better appreciate its importance in a global approach to well-being.
What is magnesium?
The magnesium is one of the most abundant minerals in the human body. It is involved in :
- cellular energy production (ATP),
- the normal functioning of the nervous system,
- muscle contraction and relaxation [1].
- protein synthesis,
- maintaining a regular heartbeat.
About 60 % of body magnesium is stored in bones and teeth, while 30 to 40 % are found in muscles, underlining its key role in the body's overall structure, mobility and vitality. [2]
The essential roles of magnesium in the body
1. Energy support and fatigue reduction
Magnesium is directly involved in cellular energy production mechanisms. It thus helps reduce fatigue and maintain optimal energy levels throughout the day[3].
2. Nervous and emotional balance
This mineral is involved in the regulation of neurotransmitters involved in stress and emotional management, such as dopamine and serotonin. Adequate magnesium intake thus contributes to normal nervous system function and better sleep quality[4,5].
3. Bone and dental health
In synergy with calcium and vitamin D, magnesium helps maintain normal bones and strong teeth[6].
4. Muscle function and recovery
Magnesium plays a key role in muscle contraction and relaxation. It helps reduce tension, promotes recovery after exercise and supports physical performance[7,8].
How much magnesium do we need every day?
For the body to function properly, it's important to provide sufficient magnesium every day. In France Dietary Reference Intakes are approximately [9] :
- 380 mg per day in men
- 300 mg per day for women
However, these needs can increase in certain situations: regular physical activity, periods of stress, prolonged fatigue or heavy perspiration [10,11] . In these contexts, magnesium losses are increased, making it necessary to pay particular attention to dietary intake.
How to recognize a magnesium deficiency?
Insufficient magnesium intake can be manifested by various signs, including :
- fatigue despite good rest,
- muscle tension or contractions (stiffness, cramps, involuntary movements)
- nervousness, irritability, difficulty relaxing,
- sleep disorders,
- palpitations or cardiovascular discomfort.
If in doubt, consult a healthcare professional to assess your needs and adapt your intake if necessary.
Where to find magnesium in food?
Many foods naturally contain magnesium. Here are a few examples (values per 100 g of food - source CIQUAL) :
- Green vegetables: spinach (76 mg - cooked), arugula (47 mg - raw), green beans (26 mg - cooked), broccoli (23 mg - cooked), ...
- Wholegrain cereals: brown rice (118 mg - raw), buckwheat (231 mg - raw), quinoa (197 mg - raw), ...
- Dried fruit: bananas (108 mg), figs (53 mg), prunes (30 mg), ...
- Oilseeds: almonds (270 mg), walnuts (140 mg), hazelnuts (160 mg), pistachios (115 mg), ...
- Pulses: (raw): chickpeas (120 mg), green lentils (91 mg), kidney beans (138 mg), ...
- Fish: : smoked herring (39 mg), sardines (36 mg), sea bass (32 mg), mackerel/truite/daurade/sole (30 mg), ...
- Pressed cheeses: goat (54 mg), Emmental (49 mg), Comté (43 mg), Pyrenean ewe (35 mg), ...
- Dark chocolate: (at 70%: 200 mg)
Which form of magnesium to choose? Focus on magnesium bisglycinate
During certain periods of life (stress, prolonged lack of energy...), it can be difficult to obtain enough magnesium through diet alone. In such cases, supplementation may be considered.
There are several forms of magnesium, but they do not all have the same properties. bioavailability nor the same digestive tolerance.
Among the best-assimilated forms are [12,13] :
- Magnesium bisglycinate
- Magnesium glycerophosphate
- Magnesium citrate
Conversely, some forms, such as the’magnesium oxide., These are less well absorbed and sometimes poorly tolerated by the digestive tract.
Combining magnesium with cofactorslike the vitamin B6, It also optimizes its use by the body[14].
In short, the choice of an effective supplement depends on three essential criteria :
- The shape of magnesium used and therefore its bioavailability (i.e. its capacity to be well absorbed),
- Its digestive tolerance,
- And its concentration in elemental magnesium.
So choosing a formula that's well tolerated, well assimilated and adapted to your physiological needs can make all the difference.
Life's Code magnesium bisglycinate
With this in mind Life's Code has formulated a combination of magnesium bisglycinate - well known for its high bioavailability [15,16] -. with vitamin B6 in its active form. This synergy aims to optimize magnesium absorption and effectiveness, offering a solution that is both effective and respectful of digestive comfort.
This synergy aims to support :
- the normal functioning of the nervous system,
- reduced fatigue,
- emotional balance,
- sleep quality.
This association is also present in the product Phyco-Mag,
where magnesium bisglycinate is combined with phycocyanin, a natural pigment from spirulina that supports vitality and the immune system.
Magnesium, an essential mineral for our health
An essential mineral, magnesium supports many of the body's key functions: energy, nervous balance, muscle function and bone health.
Paying attention to your body's signals, adopting a magnesium-rich diet and, if necessary, choosing a suitable supplement will help you maintain a lasting balance.
Taking care of your well-being starts by listening carefully to your physiological needs.
Resources
Authorized health claims
Magnesium contributes to :
- reduce fatigue,
- electrolyte balance,
- normal energy metabolism,
- normal functioning of the nervous system,
- normal muscle function,
- normal protein synthesis,
- normal psychological functions,
- maintaining normal bones and teeth.
Magnesium plays a role in the cell division process.
Vitamin B6 contributes to :
- normal cysteine synthesis,
- normal energy metabolism,
- normal functioning of the nervous system,
- normal homocysteine metabolism,
- normal protein and glycogen metabolism,
- normal psychological functions,
- the normal formation of red blood cells,
- normal functioning of the immune system,
- reduce fatigue,
- regulate hormonal activity.
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[2] Jomova K, et al. Essential metals in health and disease. Chem Biol Interact. 2022; 367:110173.
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[4] Boyle NB, et al. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017; 9(5):429.
[5] Vink R, et al. Magnesium in the Central Nervous System. University of Adelaide Press; 2011.
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[7] Nutritional references for vitamins and minerals. ANSES.
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[12] Roth J. 2017. Magnesium, a must-have mineral? A survey of pharmacy patients. Doctor of Pharmacy thesis.
[13] Amiri S. Which magnesium to choose? Nutrition.
[14] Pouteau E, et al. Superiority of magnesium and vitamin B6 over magnesium alone on severe stress in healthy adults with low magnesemia: A randomized, single-blind clinical trial. PLoS One. 2018; 13(12):e0208454.
[15] Siebrecht, S. Magnesium Bisglycinate as safe form for mineral supplementation in human nutrition. OM & Ernährung 2013
[16] Vynckier AK, et al. Types of Magnesium Salt and Formulation Solubility that Determines Bioavailability of Magnesium Food Supplements. J Nutr Food Sci. 2020; 10:781.
