Understanding Magnesium Bisglycinate: The Gentle Mineral Supplement?

What is magnesium glycinate?

Magnesium bisglycinate is a form of magnesium supplement that is commonly used to address magnesium deficiency in the body. It is a chelated form of magnesium, which means that the magnesium is bound to two molecules of the amino acid glycine. 

This chelation process is believed to enhance the absorption of magnesium in the gastrointestinal tract, making it more bioavailable to the body.

Foods rich in magnesium:

Magnesium is a super important mineral, so it's important to make sure you're getting enough of it. Here are some delicious foods that are packed with magnesium.

  1. Avocados
  2. Legumes
  3. Leafy greens
  4. Whole grains
  5. Tofu
  6. Nuts
  7. Seeds
  8. Bananas
  9. Dark chocolates

Here's a comprehensive understanding of magnesium bisglycinate:

1. Magnesium: Magnesium is an essential mineral that plays a crucial role in numerous bodily functions, including muscle and nerve function, bone health, blood glucose regulation, and energy production. Many people may not get enough magnesium from their diet alone, which is why magnesium supplements are often recommended.

2. Bisglycinate Chelate: The term "bisglycinate" indicates that magnesium is bound to two glycine molecules. This chelated form of magnesium is highly bioavailable, meaning it is easily absorbed and utilized by the body. The glycine molecules help transport magnesium across the intestinal wall and into the bloodstream, making it a gentle and effective form of supplementation.

3. Benefits of Magnesium Bisglycinate:

Here are some of the potential benefits of magnesium bisglycinate:

  • Improved Magnesium Status: Magnesium is an essential mineral for various bodily functions, including muscle and nerve function, bone health, and energy production. Magnesium bisglycinate can help improve magnesium status in individuals with deficiencies.
  • Reduced Muscle Cramps: Magnesium plays a crucial role in muscle function and relaxation. Magnesium bisglycinate may help reduce muscle cramps and spasms, making it a popular choice for athletes and those prone to muscle cramping.
  • Better Sleep: Some people find that magnesium bisglycinate can promote relaxation and improve sleep quality. It may help with conditions like restless leg syndrome and insomnia.
  • Stress Management: Magnesium is often referred to as the "relaxation mineral" because it can help relax both muscles and the nervous system. Magnesium bisglycinate may assist in managing stress and anxiety.
  • Heart Health: Adequate magnesium intake is associated with heart health. It helps maintain normal heart rhythm and supports the overall cardiovascular system.
  • Digestive Comfort: Unlike some other forms of magnesium supplements that can have a laxative effect, magnesium bisglycinate is less likely to cause digestive discomfort, making it suitable for those with sensitive stomachs.
  • Bone Health: Magnesium, along with calcium and vitamin D, plays a role in maintaining bone health. Ensuring sufficient magnesium intake, including through supplements like magnesium bisglycinate, can be beneficial for bone density and overall skeletal health.
  • Migraine Management: Some individuals have reported a reduction in the frequency and severity of migraines when taking magnesium supplements, including magnesium bisglycinate.
  • Reduced PMS Symptoms: Magnesium supplementation, including magnesium bisglycinate, may help alleviate premenstrual syndrome (PMS) symptoms such as bloating, mood swings, and cramps.
  • Improved General Well-Being: Adequate magnesium intake can contribute to an overall sense of well-being, as it is involved in various biochemical processes in the body.

4. Dosage: The recommended daily intake of magnesium varies by age, sex, and specific health conditions. In general, most adults need between 300-400 mg of magnesium daily. The appropriate dosage of magnesium bisglycinate will depend on your individual needs and should be discussed with a healthcare professional.

5. Possible Side Effects: While magnesium bisglycinate is generally well-tolerated, excessive intake can lead to diarrhea or stomach discomfort. It's essential to follow recommended dosages and consult a healthcare provider if you have concerns.

6. Drug Interactions with Magnesium Supplements:

If you have any of the following conditions, your doctor may advise you to avoid taking magnesium glycinate:

1.Diabetic Medications


3.Digestive system conditions

4.Blood Pressure Medications 

5.Calcium Channel Blockers

6.Kidney problems


What Time Of Day Should You Take Magnesium?

This may vary depending on the purpose of the intake. Many individuals take magnesium glycinate prior to bedtime in order to enhance their sleep quality. The most important factor to consider is that the intake should be consistent throughout the day.


In conclusion, magnesium bisglycinate is a highly bioavailable and gentle form of magnesium supplement that can be beneficial for a variety of health concerns. 

However, it's crucial to consult with a healthcare professional before starting any supplementation to determine the right dosage for your specific needs and to address any potential interactions with other medications or health conditions.

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