Although magnesium is not a specific therapeutic agent, it is an element involved in certain conditions or states:
Sporting activity
Magnesium is a mineral involved in energy metabolism and is essential for physical activity. Many athletes are deficient in micronutrients, particularly magnesium (1,2). Magnesium supplementation improves athletes’ performance (3) and reduces lactic acid production (4).
Cardiovascular diseases
Magnesium is a key element for the overall proper functioning of the cardiovascular system. In a meta-analysis published in 2013 (5), which synthesised the findings of 19 studies (532,979 participants) on magnesium intake, the authors demonstrated a link between magnesium intake and a reduced risk of cardiovascular disease. The reduction in risk was most pronounced for daily magnesium doses of 150 to 400 mg/day.
Correcting a magnesium deficiency could reduce morbidity and mortality from cardiovascular diseases, particularly following a myocardial infarction (6).
However, the effect of magnesium as a factor influencing blood pressure is not widely accepted due to conflicting studies.
Stroke
The results of a meta-analysis published in 2013 by Nie et al. (7), which examined eight prospective cohort studies (8,367 strokes in 304,551 participants), suggest that magnesium intake reduces the risk of stroke.
Type 2 diabetes
The mechanisms underlying magnesium’s role in type 2 diabetes are beginning to be elucidated: on the one hand, hypomagnesaemia may contribute to the onset of diabetes; on the other hand, magnesium supplementation may reduce the risk of diabetes.
The presence of sugar in the urine increases renal magnesium loss; a magnesium deficiency promotes insulin resistance, which in turn promotes magnesium loss (thus creating a vicious circle leading to the progressive worsening of metabolic abnormalities).
Magnesium appears to improve insulin secretion (8).
The meta-analysis published by Dong et al. in 2011 (9), based on 13 prospective cohort studies (24,516 new cases of diabetes among 536,318 individuals), revealed a 14% reduction in the risk of diabetes in patients receiving 100 mg/day of magnesium. This association between magnesium intake and a reduced incidence of diabetes was particularly evident in an overweight population with a BMI ≥ 25 kg × m–2.
Bone demineralisation
Magnesium has an impact on bone metabolism, as it plays a role in the structure of hydroxyapatite crystals. A magnesium deficiency is thought to be a risk factor for osteoporosis, particularly in postmenopausal women (10). Some studies show an increase in bone density following long-term magnesium supplementation (11,12).
Stress and chronic fatigue
Magnesium has multiple effects on the nervous system. It plays a role in activating energy metabolism (of which the brain is a major consumer), counteracts the stimulating effect of calcium, and stabilises cell membranes…
Taken together, these properties have an overall relaxing effect.
In response to stress, the heart rate increases and muscle tone rises. Noradrenaline, a neurotransmitter, sends a signal. Muscle contraction occurs as a result of calcium entering the cells. However, as this calcium enters, it displaces magnesium out of the cell. The magnesium ends up in the blood. The kidneys then eliminate this excess magnesium, causing it to be excreted in the urine. This loss of magnesium increases vulnerability to stress. This vicious circle leads to exhaustion, which manifests as chronic fatigue.
Metabolic syndrome
Metabolic syndrome is defined by a set of criteria: abdominal obesity, triglyceride levels ≥1.5 g/L, a reduction in ‘good cholesterol’ (HDL-c), high blood pressure ≥130/85 mmHg, and fasting blood glucose ≥1.1 g/L. This syndrome is associated with an increased risk of cardiovascular disease and type 2 diabetes.
A meta-analysis published in 2014 by Dibaba et al. (13), based on six studies (6,311 cases of metabolic syndrome among 24,473 individuals), suggests that there is a 17% reduction in the risk of metabolic syndrome in patients who consume 100 mg of magnesium per day.
Pregnancy
Magnesium deficiency is common during pregnancy. Preliminary studies suggest that a magnesium deficiency may affect the development of the pregnancy itself.
Oxidative stress, ageing
As magnesium is a key component of the body’s antioxidant defence system, a deficiency increases the frequency and intensity of oxidative stress, which promotes cellular ageing.
Cancer
There is no proven link between magnesium deficiency and cancer. However, magnesium supplementation is beneficial as deficiency is often caused by the cancer itself or by its treatment.
Manufacture of magnesium bisglycinate
The manufacture of magnesium in the form of bisglycinate requires the use of magnesium oxide, which reacts with two molecules of glycine as follows:
2 NH₂-CH₂-COOH + MgO ⟶ NH₂-CH₂-COO⁻ Mg²⁺ ⁻OOC-CH₂-NH₂ + H₂O
To produce magnesium bisglycinate, each glycine molecule acts as a ligand that binds to magnesium via its carboxylate group.
Consequently, two glycine molecules bind to the same magnesium ion, forming a ring around it.
This stabilises the Mg²⁺ metal ion and forms a ring structure, characteristic of chelation. In this way, the chelated form of magnesium bisglycinate is obtained.
In order to standardise the magnesium content to 20%, the magnesium obtained is buffered with a small proportion of oxide. This allows for an excellent concentration of magnesium to be achieved without any of the laxative effects commonly observed with the oxide.
Magnesium in this form increases its bioavailability by improving its absorption through membrane channels.
1. Wierniuk A, Włodarek D. Estimation of energy and nutritional intake of young men practising aerobic sports. Rocz Panstw Zakl Hig. 2013;64(2):143–8.
2. Silva MRG, Paiva T. Low energy availability and low body fat in female gymnasts prior to an international competition. Eur J Sport Sci. 2015;15(7):591–9.
3. Volpe SL. Magnesium and the Athlete. Curr Sports Med Rep. Aug 2015;14(4):279–83.
4. Setaro L, Santos-Silva PR, Nakano EY, Sales CH, Nunes N, Greve JM, et al. Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation. J Sports Sci. 2014;32(5):438–45.
5. Qu X, Jin F, Hao Y, Li H, Tang T, Wang H, et al. Magnesium and the risk of cardiovascular events: a meta-analysis of prospective cohort studies. PloS One. 2013;8(3):e57720.
6. Eilat-Adar S, Sinai T, Yosefy C, Henkin Y. Nutritional recommendations for cardiovascular disease prevention. Nutrients. 17 Sept 2013;5(9):3646–83.
7. Nie Z-L, Wang Z-M, Zhou B, Tang Z-P, Wang S-K. Magnesium intake and incidence of stroke: meta-analysis of cohort studies. Nutr Metab Cardiovasc Dis NMCD. March 2013;23(3):169–76.
8. Veronese N, Watutantrige-Fernando S, Luchini C, Solmi M, Sartore G, Sergi G, et al. Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomised controlled trials. Eur J Clin Nutr. 2016;70(12):1463.
9. Dong J-Y, Xun P, He K, Qin L-Q. Magnesium intake and risk of type 2 diabetes: a meta-analysis of prospective cohort studies. Diabetes Care. Sept 2011;34(9):2116–22.
10. Zheng J, Mao X, Ling J, He Q, Quan J, Jiang H. Association between serum magnesium levels and postmenopausal osteoporosis: a meta-analysis. Biol Trace Elem Res. June 2014;159(1–3):8–14.
11. Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. Apr 1999;69(4):727–36.
12. Ryder KM, Shorr RI, Bush AJ, Kritchevsky SB, Harris T, Stone K, et al. Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects. J Am Geriatr Soc. Nov 2005;53(11):1875–80.
13. Dibaba DT, Xun P, Fly AD, Yokota K, He K. Dietary magnesium intake and risk of metabolic syndrome: a meta-analysis. Diabet Med J Br Diabet Assoc. Nov 2014;31(11):1301–9.
A more restful sleep
3x
Desde 100 €
