Magnesium bisglycinate is one of the best absorbed and gentlest forms of magnesium. It is a chelated form, meaning that magnesium is bound to two molecules of glycine (an amino acid). This binding ensures better absorption in the intestines while also reducing the likelihood of digestive issues that other forms of magnesium may cause.
High absorption – better than oxide, sulfate, or citrate
Gentle on the digestive system – does not cause diarrhea (unlike citrate or oxide)
Promotes relaxation – glycine has calming effects on the nervous system
Helps with stress and anxiety – improves mood and mental well-being
Improves sleep quality – ideal for insomnia or trouble falling asleep
Supports muscle recovery – great for athletes and active individuals
Does not disturb digestion – suitable even for those with sensitive stomachs
💊 Recommended daily dose: 200 – 400 mg of elemental magnesium per day.
💡 Best time to take:
🚫 Do not exceed 400 mg per day to avoid risk of overdose.
Magnesium bisglycinate is one of the safest forms of magnesium and generally does not cause digestive issues.
Does not cause diarrhea, which is common with citrate or oxide.
Does not lower blood pressure if taken at appropriate doses.
❗ Who Should Use Caution?
Yes, it is one of the best forms of magnesium, especially if you suffer from stress, sleep issues, fatigue, or muscle cramps. It is highly absorbable and gentle on the digestive system.
➡️ If you want magnesium for energy, recovery, and relaxation – bisglycinate is an excellent choice!
Magnesium bisglycinate (also known as magnesium diglycinate) is a chelated form of magnesium, where magnesium ions are bound to two molecules of the amino acid glycine. This binding improves the bioavailability of magnesium and minimizes potential side effects such as digestive discomfort.
🔬 How Does Magnesium Bisglycinate Work?
Because magnesium is bound to glycine, absorption in the small intestine is more effective than with inorganic forms (e.g., magnesium oxide, which has very low absorption).
Better absorption – uses active amino acid transport in the intestines
Gentle on the stomach – does not cause diarrhea or bloating
Glycine promotes relaxation – beneficial for the nervous system
🔎 Benefits Compared to Other Forms of Magnesium
Compared to Magnesium Oxide
⚡ Magnesium oxide has only 4% absorption, while bisglycinate absorbs up to 80%. Oxide often causes diarrhea, unlike bisglycinate.
Compared to Magnesium Citrate
⚡ Citrate absorbs well but can act as a mild laxative.
✅ Bisglycinate is better if you have a sensitive digestive system or loose stools.
Compared to Magnesium Malate
⚡ Malate (bound to malic acid) is better for increasing energy.
✅ Bisglycinate is better for relaxation and the nervous system.
Compared to Magnesium Taurate
⚡ Taurate supports heart health by regulating blood pressure.
✅ Bisglycinate is better for people with stress, anxiety, and sleep problems.
🧠 Effects of Magnesium Bisglycinate on the Body
Magnesium bisglycinate influences various body functions:
Nervous System and Mental Well-being
Helps reduce stress, nervousness, and anxiety
Improves sleep quality and recovery
Glycine has neuroprotective effects – supports brain function
Muscles and Recovery
Prevents muscle cramps and supports muscle relaxation
Great for athletes – reduces muscle fatigue and inflammation
Helps with fibromyalgia and chronic fatigue syndrome
Bone and Heart Health
Lowers blood pressure and supports vascular health
Helps prevent osteoporosis – improves calcium absorption
Supports heart and circulatory system function
Digestion and Metabolism
Unlike other forms, it doesn’t cause diarrhea
Helps regulate blood sugar levels – suitable for diabetics
Supports protein metabolism and liver detoxification
💊 How to Take Magnesium Bisglycinate Properly?
📌 Dosage:
🔹 200 – 400 mg of elemental magnesium daily
🔹 1 dose per day (evening) or split into 2 doses (morning and evening)
🔹 Take with or without food – depending on individual tolerance
📌 Best time to take:
🕒 Morning – for energy and focus
🌙 Evening before bed – to support relaxation and recovery
📌 Combine with for better effect:
Vitamin D3 and K2 – support magnesium utilization and bone health
Zinc – supports immunity with magnesium
B-complex – helps with stress and fatigue
🚫 Avoid:
❌ Do not take at the same time as calcium – they may compete for absorption
❌ Avoid with certain antibiotics – magnesium can interfere with absorption
⚠️ Side Effects & Who Should Be Careful
🚨 Drowsiness and lethargy (if the dose is too high)
🚨 Lowering blood pressure – consult your doctor if taking medication for it
🚨 Kidney issues – adjust the dose if you have chronic kidney disease
YES, if you:
Suffer from stress, anxiety, or sleep disorders
Experience muscle cramps or pain
Have low magnesium levels and want optimal absorption
Want to support recovery and reduce fatigue
Cannot tolerate other forms of magnesium due to digestive issues
Not ideal, if you:
❌ Need magnesium primarily for boosting energy (malate is better)
❌ Have low blood pressure and take medication for it
