Magnesium is a rather important mineral, the required quantity of which is difficult to intake solely by nutrition. Stress, sports, food with high phytic acid content (seeds, wholegrain cereals, barns, etc.), as well as coffee and tea consumption may speed up the clearance of magnesium from the body. As a result, magnesium deficit is a general phenomenon. Magnesium supplementation is important to everyone. Life Extension Foundation calls magnesium the “new vitamin D3”, because it is just as important, and its deficit is just as frequent, as that of D3. Absorption of magnesium preparations, however, is highly variable, and to most people it causes diarrhea, loose stools or other digestion problem, which - among others - may be the result of magnesium binding stomach acid, although low stomach acid production is a general problem. (Reflux is, in fact not a gastric hyperacidity, on the contrary, quite often it is caused by the low stomach acid level. Stomach acid flows back to the esophagus because of the existing SIBO and/or non-functioning cardia, and it makes seem as if there were too much stomach acid, even when in fact there is too little.)
Inorganic forms of magnesium such as -sulfate, -oxide, -carbonate, -hyroxide are hardly utilized, but in turn they may cause loose stools or diarrhea, and they bind stomach acid. (Not absorbed magnesium causes, for example diarrhea, so it is not surprising that the consumption of inefficiently utilized magnesium types may cause diarrhea and other intestinal problems.) The only inorganic magnesium type with relatively good level of utilization is the chloride, which does not bind stomach acid, just the opposite, it helps its production.
Magnesium biscyglinate is the magnesium salt formed with glycine amino acids, and as such, it helps supplying the body not only magnesium, but glycine as well. Numerous beneficial effects of glycine are presented in more detail in the description of glycine; let’s put some of them here, too. It boosts the efficiency of insulin, significantly reduces the blood sugar level boosting impact of glucose - and so that of carbohydrates. Most of beneficial effects of collagen is also due to its high glycine content: it reduces wrinkles, increases the increases the elasticity of the skin, rejuvenates and hydrates the skin. It helps detoxify the body and contributes to a more relaxed sleep.
Some may experience loose stools also from well-absorbed forms of magnesium (organic/chelate bound). For them magnesium biscyglinate is the best solution, as it is the gentlest version of magnesium, presumably because it is absorbed the best (and undoubtedly so in case of those, to whom other forms cause diarrhea).
In case of this form, not “fully reacted” versions are quite frequent. E.g. products called magnesium glycinate (and not magnesium biscyglinate) for sure are.
Dosage: 2-4 capsules per day. The best is to take 1 or 2 before going to bed, as it might even help in case of heartburns during the night, or to have a better sleep.
Ingredients: 100 percent magnesium biscyglinate (“fully reacted”), gelatin (capsule shell)
It contains 820mg magnesium biscyglinate per capsule, from which 100mg is well utilized elementary magnesium.
Most magnesium products contain deliberately misleading information! Most of the organic (chelate-bound) magnesium preparations available on the market aren’t in fact what their product labels say they are. Most people use activated magnesium compounds that are only party reacted or not reacted at all. This means for example that the product label says that it contains magnesium malate, when in fact it only contains the mix of magnesium oxide or carbonate and malic acid. Or instead of magnesium citrate, the product contains only the mix of magnesium oxide and citric acid.
It is possible that the reaction partly took place, but most of the contained magnesium is not in the form indicated on the label! This is the reason, why even organic forms so often cause diarrhea, because they are in fact only partly contain the indicated form. Not “fully reacted” versions always contain more elementary magnesium, plus the ingredients are less expensive, so they are significantly more economic.
Many incompetent manufacturers do not even know that there are differences between the various magnesium compounds with the same name, so they will naturally select the cheaper ones, which on the top of everything have higher magnesium content. How can one make sure that the selected product is good? It is difficult, for sure, but here is a little help; I’ll give you the list of percentages of elementary magnesium contents of “fully reacted” versions of the most common organic magnesium forms.
- Mg malate: 6 – 12% (the (mono-) magnesium malate is the real one ,di-magnesium malate is not fully reacted!)
- Mg (bis)glycinate: 12 – 14%
- Mg citrate: 14 – 16%
- Mg ascorbate: 6 – 17%
The weight of 1 pill/capsule must not exceed 1000mg, also including the capsule shall and the excipients. This means that if we read on a product labeled as Mg malate that it contains 200mg magnesium per capsule/tablet, then we already know that it is not Mg malate, as the elementary magnesium content of Mg malate may not exceed 12 percent, i.e. 1 capsule/tablet must not contain more than 120mg, but probably less. So we should measure one capsule/tablet, for example on jewelry scales, and take the percentage of the weight identified in the previous list. The actual magnesium content can only be below it, if it actually contains the indicated compound. However, this is not a guarantee, either, as there are magnesium compounds that are not “fully reacted”, but contain the same amount of magnesium than the “fully reacted” compounds. Another problem is that the indication of magnesium content on many products is misleading or false, because the compound itself is indicated as magnesium, although the elementary magnesium is only a small fragment of it, as it can be seen from the percentages indicated above.
We, of course use only “fully reacted” version of everything, including magnesium.
Brief summary of beneficial effects of magnesium:
Improvement of muscle work/sports performance, prevention of muscle cramps, boosting muscle regeneration, boosting the immune system, prevention of cardiovascular problems, activity against calcification (calcium deposits), supporting heart muscles, significant contra-stress effect, better sleeping, clearer thinking, more energetic days.
Who should select the biscyglinate form of magnesium? For those sensitive to magnesium, and those, who prefer taking capsules instead of powder dissolved in liquid.
To perfectionists we recommend taking the biscyglinate form in the evening, 1 or 2 pieces before going to bed. During daytime, depending on their targeted vitamin C intake, they should take the L-lactate or the ascorbate (Magne-C) form. The goal is to take in 250-400mg elementary magnesium per day, or less may be sufficient, if you consume venison / molluscs / cephalopods, pumpkin or quinoate salts (do not count the magnesium content of chocolate/cocoa and seeds, because of their high phytic acid content and other components preventing absorption).
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