Magnesium is one of the most crucial minerals in the body and is responsible for over 300 biochemical processes. It plays a vital role in synthesizing proteins and enzymes, regulating nerve and muscle function, and promoting a healthy immune system [1, 2].

However, up to 50% of Americans consume less than the estimated average dietary requirement for magnesium, making magnesium deficiencies very common [3]. This is why supplementation can be a powerful ally in restoring optimal magnesium levels.

Many different forms of magnesium are currently available as a supplement, which may make choosing the right one confusing. In this article, we will explore the benefits of magnesium bisglycinate, one of the most easily absorbed types of magnesium, over the other forms. We'll compare it to its counterpart, magnesium glycinate, to clarify any confusion around these two supplements.

Additionally, we will delve into the recommended dosage, optimal timing, and potential side effects to equip you with the knowledge to select the right magnesium supplement for your needs.

Magnesium bisglycinate is a chelated form of magnesium that contains an atom of magnesium attached to two glycine molecules [4]. The way it is created, through chelation, makes it particularly easy for the body to use and absorb.

Other forms of magnesium, such as magnesium oxide or magnesium citrate, are not very bioavailable and are primarily excreted through the intestines. Although you may be supplementing with appropriate dosages, the body cannot easily absorb and utilize this form of magnesium. In contrast, magnesium bisglycinate is more stable, easily digestible, and easier on the digestive tract due to its unique chemical properties [5].

Magnesium is a powerful and potent supplement due to its many health benefits, but its cardiovascular, neurological, and sleep benefits are greatly enhanced when combined with glycine. Glycine is a nonessential amino acid with far-reaching health benefits, including the prevention of cardiovascular diseases, inflammatory diseases, obesity, cancers, and diabetes [6]. It is also known to enhance sleep and neurological function [6].

The combination of magnesium and glycine in magnesium bisglycinate makes this supplement ideal for treating a wide array of disease states such as insomnia, gastrointestinal disorders, and more. Additionally, it's high bioavailability and excellent absorption rates ensure the body can fully utilize its benefits.

Magnesium bisglycinate has been shown to have many health benefits, ranging from sleep improvements to bone health to cardiovascular diseases. We will explore the top five benefits of magnesium bisglycinate, to help you decide if supplementation may be appropriate.

One of the significant benefits of magnesium bisglycinate is its ability to promote relaxation and improve sleep.

Magnesium has been shown to have the ability to reduce activity in the central nervous system, relax muscles, reduce stress levels, and help people fall asleep and stay asleep [7].

Low serum magnesium levels have been linked to poor sleep quality and insomnia [8].

There is growing research to support magnesium supplementation's efficacy in improving sleep quality. A 2012 study examining magnesium supplementation on improving insomnia in the elderly found that, compared to placebo, individuals supplementing with magnesium improve sleep time, efficiency, and onset time [9]. Additionally, there were reductions in early morning awakening, a common complaint of insomnia [9]. Hormonal biomarkers of improved sleep also showed substantial improvements, including lower cortisol levels, our stress hormone, and increased rates of melatonin, the sleep-regulating hormone [9].

Supplementing with magnesium bisglycinate may help support the body's natural sleep-wake cycles by calming the nervous system, and assisting individuals to achieve a more restful night's sleep.

Although most people associate Vitamin D and calcium with bone health, magnesium is crucial in maintaining healthy bones and teeth. It plays a role in the absorption and utilization of calcium, which contributes to the formation and mineralization of bone tissue.

Research has linked magnesium deficiency to osteoporosis, which causes weak, brittle bones prone to fractures and breaks, particularly in females and the elderly [10]. Magnesium deficiency can impact parathyroid hormone (PTH) secretion, an essential regulator of bone growth [10]. Supplementation may help regulate PTH activity, leading to stronger, healthier bones [10].

Magnesium bisglycinate works synergistically with calcium and vitamin D to ensure optimal bone strength. Supplementing with magnesium bisglycinate can help individuals ensure appropriate levels of this mineral to support strong, healthy bones.

Magnesium is key in muscle relaxation and contraction, making optimal levels important for appropriate muscle function. It regulates neuromuscular contractions, and low levels can lead to leg cramping.

Research has demonstrated that magnesium bisglycinate supplementation can substantially lower the occurrence and severity of leg cramps [11]. A 2015 study examining magnesium supplementation's efficacy in relieving pregnancy-induced leg cramps demonstrated a 50% reduction in the frequency and intensity of leg cramps [11].

For individuals looking to improve muscle recovery after athletic training, look no further than magnesium supplementation. Research has shown that supplementation can improve workout performance and post-workout recovery.

A 2017 review on magnesium's ability to enhance exercise performance found that it improved exercise performance by increasing glucose availability in the brain, muscles, and blood and reducing lactate accumulation in the muscles, which is responsible for soreness [12].

Additionally, research has demonstrated that combined with vitamins such as Vitamin D3, curcumin, and potassium citrate, it can counteract the negative effect of strenuous muscle activity, reduce inflammation, and improve physical performance [13].

Due to its various muscle recovery benefits, athletes or individuals engaging in regular physical activity will likely benefit from supplementation with magnesium bisglycinate

Over 600,000 people die of cardiovascular disease in the United States every year, making it a significant public health concern [14]. Research has tied magnesium deficiency, even at subclinical levels, as a driver of this public health crisis [3].

Magnesium has been proven to be crucial for maintaining and promoting cardiovascular health. It helps regulate blood pressure, supports proper heart rhythm, and contributes to the overall function of the cardiovascular system.

A study examining the effects of dietary magnesium intake and the risk of cardiovascular disease found that increasing magnesium intake is associated with a reduced risk of stroke, heart failure, diabetes, and death [15]. These findings highlight the importance of obtaining proper magnesium for cardiovascular disease.

Due to its effects on the muscles and nervous system, supplementation with magnesium can impact many areas of the cardiovascular system. It has been proven particularly effective at promoting optimal blood pressure.

Magnesium bisglycinate promotes vasodilation, the widening of the blood vessels, which helps lower blood pressure and improve blood flow. A 2006 meta-analysis found that magnesium supplementation significantly reduced the diastolic blood pressure [16]. Another 2012 study found that magnesium supplementation for 3-24 weeks leads to statistically significant systolic and diastolic blood pressure reductions by approximately three mmHg [17].

If you struggle with hypertension or have other cardiovascular issues, it may be beneficial to discuss adding magnesium supplementation to your current health program with your healthcare provider.

Magnesium bisglycinate has been shown to impact mood and mental well-being positively. It acts as a natural relaxant and helps reduce anxiety and stress levels.

It does so because of its crucial role in regulating neurotransmitters, the chemicals in the brain responsible for mood. Magnesium particularly impacts serotonin levels, which has mood-enhancing effects [7].

Research has shown that magnesium supplementation can help individuals recover from major depression, often rapidly, over seven days [18].

Additionally, a 2017 systematic review examining studies exploring the impact of magnesium supplementation on anxiety levels also found significantly reduced levels of anxiety in those who took the supplement [19].

These findings support the use of magnesium bisglycinate for the many mental health and mood-boosting effects of magnesium supplementation.

Many people interested in supplementing with magnesium may stumble upon the common question, "What is the difference between magnesium bis-glycinate and magnesium glycinate?"

Understandably, the names are very similar, and the supplements are the same.

Magnesium can never be just pure magnesium. It is a highly reactive metal and must always be bound to other atoms to form a magnesium supplement that is stable to consume. This is why there are so many various magnesium supplements on the market.

Magnesium bisglycinate is a unique form of magnesium bound to two glycine molecules. This is the more accurate chemical naming scheme, but many individuals refer to the same compound by the common name, magnesium glycinate.

If you come across either term, you can rest assured that they refer to the same highly absorbable form of magnesium.

Some other common forms of magnesium include magnesium citrate, magnesium oxide, magnesium chloride, and magnesium lactate. These magnesium supplements are magnesium bound to different molecules that allow magnesium to be stable for consumption.

Magnesium can be obtained through dietary sources, but only about 30-40% of the dietary magnesium consumed is typically absorbed by the body [20]. This is why supplementation is crucial, especially with magnesium bisglycinate, the most readily absorbable form of magnesium.

The amount of magnesium bisglycinate you need may vary based on individual needs and health conditions. It is always best to consult with a healthcare professional before starting new supplements to discuss your needs and appropriate dosing.

According to the Recommended Dietary Allowance (RDA), the general guideline for adults is approximately 400 mg for adult males and 350 mg for adult females. These amounts vary based on age and pregnancy status.

Research has demonstrated that magnesium supplementation for different conditions may require different dosages. For example, research into its use in reducing pain in fibromyalgia has shown improvements in dosages ranging between 300-600 mg daily [21]. In contrast, magnesium supplementation for constipation has been recommended as high as 2000mg daily [22].

Magnesium bisglycinate should be taken daily and can be taken at any time of day. It is generally recommended to take magnesium bisglycinate with food to enhance its absorption and reduce the possibility of stomach upset.

Some individuals may find it helpful to take in the evening before bed. This is particularly important if you are taking magnesium to promote improved sleep.

If you are supplementing with magnesium for other reasons, it can be taken in the morning or with meals, depending on your personal preference and specific recommendations from your healthcare provider. 

Magnesium bisglycinate is generally well-tolerated and considered safe for most individuals. However, there is the possibility of experiencing side effects, especially when taking high doses.

Common side effects to be aware of include [1]:

• Gastrointestinal discomfort, including diarrhea and abdominal cramping.
• Nausea.
• Hypotension, or low blood pressure.
• Facial flushing.
• Irregular heartbeat.
• Muscle weakness.

If you experience any of these side effects while supplementing with magnesium bisglycinate speak with a health professional immediately.

One great thing about magnesium bisglycinate is that it is one of the safest magnesium supplements to take due to its reduced risk of causing diarrhea. This is because the magnesium molecule is bound by two glycine molecules, making it much less likely that water molecules can attach to the magnesium, resulting in diarrhea. Its superior absorption makes diarrhea much less likely and is an excellent choice for individuals with gastrointestinal issues [23]. Still, it is always best to start at the lowest dose and slowly work your way up to avoid unwanted side effects.

Magnesium bisglycinate, also known as magnesium glycinate, is a well-tolerated and highly beneficial form of magnesium. This form of magnesium offers many health advantages, such as supporting relaxation, improving sleep quality, promoting bone health, aiding muscle recovery, enhancing cardiovascular health, and reducing anxiety. Magnesium bisglycinate's superior bioavailability and absorption make it the preferred choice for magnesium supplementation.

To ensure optimal results and avoid side effects, it is essential to consult with your healthcare professional, who can tailor supplementation to your needs. Incorporating magnesium bisglycinate into your daily routine can profoundly impact your overall health, longevity, and recovery.

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