Mag-GP (Magnesium Glycerophosphate)

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Magnesium is a mineral essential for hundreds of enzymatic processes, regulating energy metabolism, protein synthesis, muscle and nerve function, and blood glucose and blood pressure.

Despite its importance, it has been suggested that over 50% of people don't consume the recommended amounts of magnesium.

This makes supplementing with magnesium a great way to ensure you're getting enough to support its important role in various physiological functions.

But, not all forms of magnesium are the same — some have low bioavailability, meaning it's poorly absorbed and used by your body. These low bioavailable forms are also more likely to cause gastrointestinal stress and diarrhea (not fun).

Recognizing this, PEScience formulated Mag-GP with a highly bioavailable form of magnesium as magnesium glycerophosphate chelate.

Discover how magnesium glycerophosphate chelate stands out from other forms and who can benefit most from magnesium supplementation.

Mag-GP vs. Other Magnesium Forms

Magnesium supplements are available in a variety of forms and delivery types, including capsules, tablets, powders, and liquids.

Some forms are inorganic salts of magnesium — like magnesium oxide — and provide a high amount of elemental magnesium but have very poor bioavailability.

Magnesium that isn't well absorbed by your small intestine continues to travel to your large intestine where the salts induce osmotic activity and stimulate gastric motility, causing diarrhea and laxative effects.

Other forms are organic salts of magnesium, offering a higher level of bioavailability but providing low levels of elemental magnesium, such as magnesium citrate.

While the type of salt isn't the only factor that influences magnesium absorption, most studies have demonstrated that organic salts of magnesium have a higher bioavailability than inorganic salts (1).

As an organic salt, magnesium glycerophosphate chelate is highly absorbed so more magnesium reaches your bloodstream and less is excreted as waste. This also means that this form, unlike others, won't cause stomach distress.

Magnesium glycerophosphate chelate supplies magnesium, glycerol, and phosphorus.

While magnesium is the real star, glycerol and phosphorus also offer benefits, especially for athletes since glycerol can help with hydration, and phosphorus is a key component of energy formation within cells.

Who Can Benefit from Magnesium?

Three groups of people can benefit from magnesium supplementation:

Athletes

Magnesium plays an essential role in the formation and storage of adenosine triphosphate (ATP).

Commonly referred to as the energy currency of the cell, ATP supplies your muscles with the energy they need to move and contract.

Because athletes require more ATP than their sedentary counterparts to support the physical demands of exercise, ensuring adequate magnesium is crucial.

Athletes also need more magnesium than the general public since exercise increases magnesium loss in sweat.

It's unlikely that magnesium supplementation can improve physical performance in athletes with high magnesium levels, but owing to magnesium's important role in energy metabolism, having low levels — which is common among athletes — can impair performance (2, 3).

Thus, because exercise increases magnesium needs, supplementing with it can be useful for preventing the declines in performance associated with low magnesium levels (4).

To this point, studies have demonstrated a positive association between adequate magnesium status and various measures of muscle performance.

Furthermore, magnesium supplementation may reduce muscle soreness and improve muscle recovery (5).

Health and wellness groups

Magnesium supplementation is a great way to support various aspects of overall health and wellness.

For instance, magnesium supplementation may:

• improve sleep quality
• support mood and overall mental health

While magnesium can benefit athletes and has many clinical applications, supplementation can support an overall healthy lifestyle, acting as a preventative health strategy.

How to Take Mag-GP?

It's important to know how to use Mag-GP correctly and effectively to get the most out of it.

Each tub provides 60 servings as an easily dissolvable, taste-free powder. Each serving provides 210 mg of magnesium, well below the tolerable upper intake level (UL) established for magnesium supplements. The UL is the maximum daily intake unlikely to cause adverse health effects.

Because it dissolves easily and is tasteless, you can mix it with your beverage of choice. Mag-GP is already highly absorbable, but taking it with protein can further enhance absorption, making it perfect to add to PEScience's popular Select Protein powder (1).

Alternatively, because magnesium has relaxing effects, you can take Mag-GP before bed or mix it with coffee or tea to mellow out caffeine's effects.

How Much Magnesium Do You Need?

The daily value for magnesium is 420 mg for adults and children aged four years and older (6).

Magnesium is present in a wide variety of foods. Examples of good sources (containing at least 10% of the DV) include:

• pumpkin seeds, 1 ounce
• chia seeds, 1 ounce
• almonds, 1 ounce
• spinach, 1/2 cup boiled
• cashews, 1 ounce
• peanuts, 1/4 cup
• soy milk, 1 cup
• potatoes, 3.5 ounces baked
• brown rice, 1/2 cup cooked
• yogurt, 8 ounces
• breakfast cereals, 1 serving

The primary source of magnesium in most people's diets comes from cereal grains but its content has decreased over the years due to potassium competing with the absorption of magnesium by plants and due to agricultural practices using soil deficient in magnesium for growing food (14).

The risk of consuming too much magnesium from food is rare in healthy individuals since the body tightly regulates levels of the mineral, absorbing more when status is low, or excreting more when status is high.

However, high doses of magnesium supplementation can cause diarrhea, nausea, and abdominal cramping. This is especially true for certain forms like magnesium carbonate, chloride, gluconate, and oxide.

Beyond supplementation and food, magnesium-containing laxatives and antacids can contribute to magnesium status.

The Bottom Line

Magnesium is crucial for numerous physiological functions, including energy metabolism, protein synthesis, and regulating muscle and nerve function, as well as blood glucose and blood pressure.

Despite its essential role, over 50% of people do not meet the recommended intake, and certain conditions and lifestyle choices can exacerbate magnesium loss, making supplementation beneficial.

However, not all magnesium supplements are created equal — some forms have low bioavailability and can cause gastrointestinal issues.

PEScience's Mag-GP uses magnesium glycerophosphate chelate, a highly bioavailable form that maximizes absorption and minimizes gastrointestinal distress, proving particularly advantageous for athletes and those with conditions that impair magnesium absorption or increase its loss.

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Gavin Van De Walle, MS, RD

Gavin Van De Walle holds a master’s degree in human nutrition and exercise physiology. He is also a registered dietitian. Gavin has a bias for the truth and aims to provide the public with the information they need to make educated and informed health decisions. His work has appeared in a variety of publications, including Healthline, Livestrong, the American Botanical Council, Underwriter Laboratories, Verywell Health, and many more.