Allaes Magnesium bisglycinate

What you need to know about magnesium: a key mineral for energy and health

Magnesium is a critical mineral involved in over 300 biochemical reactions in the body. It affects the nervous system, protein synthesis, blood sugar regulation, and blood pressure. A lack of magnesium can lead to fatigue, muscle cramps, irritability, and increase the risk of heart disease, hypertension, and osteoporosis. It also plays a role in keeping electrolyte levels stable, which is especially relevant for athletes and physically active individuals. Magnesium supports sleep quality and helps reduce stress by calming the nervous system.

Many people don’t realize how much their well-being depends on proper magnesium intake. Even if your diet includes magnesium-rich foods like nuts, greens, or legumes, it’s often not enough to meet daily needs. Physical stress, intense training, or long-term diets increase the body’s demand for magnesium, making supplementation a practical and often necessary option.

Magnesium is one of the most common nutrient deficiencies

At this point, any thoughtful person might ask:

“So why is magnesium more important than other nutrients?”

The answer is simple — because magnesium deficiency is extremely common.

According to various estimates, up to 75% of adults may not be getting enough magnesium on a regular basis.

The problem is, you might not notice anything until a blood test shows it — and by then, the deficiency could have been quietly undermining your health for years. That’s why it’s important to eat magnesium-rich foods or take supplements when needed.

Below are risk groups in which clinical magnesium deficiency is often detected during hospitalization.

Who can benefit from magnesium?

✔ If you experience high stress or anxiety: Magnesium helps calm the nervous system, improve sleep quality, and reduce anxiety levels. It’s especially helpful for people dealing with mental or emotional overload on a daily basis.

✔ If you’re an athlete: Intense training increases magnesium loss through sweat, making deficiency common among athletes. Magnesium supports muscle relaxation, speeds up recovery, and reduces the risk of cramps after physical exertion.

✔ If you have high blood pressure or heart issues: Magnesium helps regulate blood pressure and supports normal heart rhythm. Low magnesium levels may contribute to hypertension, and supplementation may support cardiovascular health.

✔ If you’re older: Magnesium deficiency is more common with age due to changes in metabolism and nutrient absorption. Supplementing magnesium can help maintain bone health, improve sleep, and support overall vitality in older adults.

✔ If you have type 2 diabetes: Magnesium plays a key role in insulin function and glucose metabolism. Low magnesium levels reduce insulin sensitivity, making it harder for cells to absorb sugar from the bloodstream. People with type 2 diabetes are often magnesium deficient. This deficiency can worsen insulin resistance — a condition where cells don’t respond well to insulin, leading to elevated blood sugar levels. Ensuring proper magnesium levels through diet or supplementation can help improve insulin sensitivity and support better blood sugar control.

How to take magnesium correctly?

Recommended intake: The suggested daily intake of elemental magnesium varies by age and gender:

• Men (19–30 years): about 400 mg/day
• Men (31+ years): about 420 mg/day
• Women (19–30 years): about 310 mg/day
• Women (31+ years): about 320 mg/day
• Pregnant women: around 350–360 mg/day
• Breastfeeding women: around 310–320 mg/day

Each capsule of our magnesium bisglycinate provides 84.5 mg of elemental magnesium. Since magnesium is also found in food, it’s reasonable to start with 1–2 capsules in the evening, then increase the dose if needed. In cases of severe deficiency or intense physical training, the total daily intake may go up to 600–800 mg.

When to take: Magnesium is best taken before bed, as it promotes relaxation and supports better sleep.

How long to take it: If you're dealing with a deficiency, magnesium should be taken consistently for several weeks or months to restore and maintain optimal levels. Regular use is especially important under stress, intense training, or restrictive diets.

How magnesium works?

Magnesium is a critical mineral that influences a wide range of vital processes in the body. Supplementing with magnesium can be beneficial in many situations, as it supports multiple biological systems. Here's how magnesium affects your health:

1. Cellular function and glucose regulation. Magnesium is involved in over 300 biochemical reactions, including those that regulate blood sugar levels. It plays a key role in how cells absorb glucose and supports the function of pancreatic beta cells — the ones responsible for producing insulin.
2. Magnesium and inflammation. Low magnesium levels can lead to an increase in systemic inflammation. Chronic inflammation is a known contributor to type 2 diabetes and its complications. Magnesium has anti-inflammatory effects, which can help reduce this risk.
3. Heart and blood vessel health. Magnesium supports normal heart rhythm and helps regulate blood pressure. It relaxes the smooth muscle in blood vessel walls, which lowers vascular resistance and improves circulation. This helps lower blood pressure and reduce the risk of cardiovascular diseases.
4. Nervous system support. Magnesium plays a key role in nerve transmission and neuromuscular signaling. It helps reduce stress, calms the nervous system, and improves sleep quality. People with anxiety or sleep disturbances may benefit from adequate magnesium intake.
5. Muscle function and recovery. Magnesium is necessary for proper muscle function. It helps muscles relax and can prevent cramps or spasms, particularly in the legs. This is especially relevant for physically active individuals or those who frequently experience muscle tension.
6. Energy metabolism. Magnesium contributes to cellular energy production by being directly involved in the synthesis of ATP (adenosine triphosphate) — the molecule that stores and delivers energy within cells. Magnesium deficiency can result in fatigue and reduced physical performance.
7. Bone and dental health. Magnesium helps regulate calcium metabolism and ensures proper mineralization of bones and teeth. It also plays a role in maintaining bone density. A deficiency may increase the risk of osteoporosis, especially with age.
8. Digestive support. Magnesium relaxes muscles in the digestive tract, which promotes healthy bowel movements. It may be helpful for individuals dealing with constipation or irregular digestion.
9. Stress reduction and sleep quality. Magnesium has calming properties. It can lower stress levels, reduce nighttime awakenings, and improve overall sleep duration and depth, especially in people dealing with chronic tension or overstimulation.
10. Immune system function. Magnesium helps regulate immune responses by supporting the activity of immune cells. This strengthens the body’s ability to fight off infections and manage inflammation.

Composition matters!

Most magnesium supplements on the market use magnesium oxide — a cheap form with extremely low bioavailability (only about 4% gets absorbed, the remaining 96% is excreted) [1]. In contrast, our formula contains magnesium bisglycinate, a highly absorbable chelated form with up to 67% bioavailability [2]. Its structure protects the magnesium molecule from being bound by phytates and other inhibitors in the digestive tract, which significantly improves absorption [3].

Magnesium bisglycinate is also gentler on the stomach. Unlike magnesium citrate, which is widely used and has a bioavailability of around 30% [4], it doesn’t cause digestive side effects. Citrate is often used medically as a laxative and is associated with diarrhea, gas, bloating, nausea, and abdominal pain in sensitive individuals [5][6]. Bisglycinate, on the other hand, is absorbed more efficiently in the stomach and does not cause these side effects.

Clinical data also shows that magnesium bisglycinate is the preferred form after gastric surgery, where magnesium oxide fails to restore magnesium status due to poor absorption [7].

Magnesium is critical for modern lifestyles and absolutely essential for athletes. Magnesium bisglycinate is the advanced choice for those who expect real results from their supplements.

Benefits for PEDs Users

Athletes — especially those using PEDs (anabolic steroids or related compounds) — are among the groups most at risk for magnesium deficiency. Several key factors contribute to this: magnesium losses through sweat and urine increase by 10–20% during training [8], and regular, intense exercise further accelerates depletion. When cellular magnesium levels drop, recovery slows, performance suffers, and the risk of complications increases. Key consequences of magnesium deficiency include:

• Muscle damage: Athletes with low magnesium levels have up to 30% higher risk of microtrauma and tissue damage [9][10]. Magnesium plays a critical role in muscle contraction and relaxation. A deficiency increases the likelihood of cramps, strain, and muscle injury.
• Reduced endurance: Magnesium is directly involved in lactate metabolism, one of the key markers of muscular fatigue. Low magnesium impairs endurance capacity, especially under high-intensity or long-duration training.

Magnesium deficiency in athletes: statistics

• USA: 60% of athletes in weight-sensitive sports (e.g., wrestling, gymnastics) consume less than the recommended daily magnesium intake (<260 mg/day for men, <220 mg/day for women) [8].
• Europe: Magnesium deficiency is detected in 45% of professional football players and runners [11].
• Athletes with a history of muscle strains or tendon pain often present with lower intracellular magnesium levels [9].

Impact of synthetic hormones on magnesium status

PEDs — especially anabolic steroids — increase the body’s magnesium demands. This is due to magnesium’s role in hormone receptor activation and muscle function maintenance. When magnesium levels are low, the risk of injury rises, recovery slows, and training efficiency drops.

Anabolic steroids may impair magnesium metabolism by suppressing magnesium receptor activity, which decreases magnesium availability in the blood. Magnesium is also essential for the proper functioning of the growth hormone (GH) signaling pathway, which drives IGF-1 production in the liver — a key anabolic factor [12][13].

When magnesium is low, GH receptors become less responsive, and IGF-1 output drops. This has a direct impact on muscle growth, strength gains, and recovery. In animal studies, magnesium deficiency reduced IGF-1 levels by 44% in 12 days, and by 60% after three weeks on a low-magnesium diet [12].

That’s why it's important to monitor and support magnesium intake during training cycles — especially when using PEDs — to maintain hormonal balance and maximize anabolic response.

References

[1] Bioavailability of US commercial magnesium preparations

[2] Magnesium supplementation bioavailability

[3] Magnesium bisglycinate profile and advantages

[4] Magnesium bioavailability

[5] Magnesium Citrate

[6] Tolerable upper intake level for magnesium supplementation in adults

[7] Magnesium glycinate in bariatric and athletic populations

[8] Relationship between magnesium and exercise

[9] Magnesium status in elite international track & field athletes

[10] Impact of magnesium supplementation in muscle damage

[11] Magnesium status and stress

[12] Magnesium and IGF-1/GH axis in growth inhibition

[13] Magnesium and anabolic hormones in older men