Maximizing Health with Magnesium Bisglycinate: What You Need to Know

Magnesium is an essential mineral your body leans on for hundreds of jobs, from supporting muscle and nerve function to maintaining a steady heartbeat. Among the various forms of magnesium supplements available, magnesium bisglycinate (glycinate) is more easily absorbed and is least likely to cause digestive distress.

What Is Magnesium Bisglycinate?

Are magnesium bisglycinate and magnesium glycinate the same?

The benefits of magnesium bis glycinate, known in Spanish as magnesio bisglicinato, come from a magnesium salt formed by combining magnesium with two molecules of the amino acid glycine. This specific compound offers some distinctive qualities that set it apart from other magnesium supplements.

You may also see magnesium glycinate on the shelves and may wonder what the difference is. Magnesium bisglycinate is the accurate chemical name, whereas magnesium glycinate is the common name. In terms of chemical structure and uses, magnesium glycinate and magnesium bisglycinate are identical.

Benefits of Magnesium Bisglycinate

Taking magnesium bisglycinate as a dietary supplement can offer several potential health benefits. Here are some reasons why you might consider adding magnesium bisglycinate to your daily routine:

Supports Muscle Function: Magnesium is essential for proper muscle function. It helps muscles contract and relax, making it crucial for activities ranging from everyday movements to athletic performance. Supplementing with magnesium bisglycinate can help maintain healthy muscle function and reduce the risk of muscle cramps and spasms.

Promotes Relaxation and Stress Reduction: Magnesium is known to have a calming effect on the nervous system. It can help reduce stress and anxiety by regulating neurotransmitters and hormones involved in stress response. Taking magnesium bisglycinate may contribute to improved relaxation and mental well-being.

Enhances Sleep Quality: Magnesium is involved in the regulation of the sleep-wake cycle and the production of the sleep hormone melatonin. Adequate magnesium levels may lead to better sleep quality and help individuals who suffer from insomnia or sleep disturbances.

Bone Health: Magnesium is a vital nutrient for maintaining strong and healthy bones. It works in conjunction with calcium, vitamin D and other nutrients to support bone density and prevent conditions like osteoporosis.

Cardiovascular Health: Magnesium plays a role in maintaining a steady heartbeat and regulating blood pressure. Adequate magnesium intake may help reduce the risk of cardiovascular problems and support overall heart health.

Mood and Mental Health: Some research suggests that magnesium may have a positive impact on mood disorders, including depression. While not a replacement for professional treatment, supplementing with magnesium bisglycinate may complement mental health strategies.

Insulin Sensitivity: Magnesium plays a role in insulin function and glucose metabolism. Adequate magnesium intake may help improve insulin sensitivity and reduce the risk of type 2 diabetes.

PMS Symptom Relief: Magnesium supplementation has been associated with reduced premenstrual symptoms, such as bloating, breast tenderness, and mood swings, in some individuals.

Why is Magnesium Bisglycinate Better?

Bioavailability

One of the best things about magnesium bisglycinate is how well your body absorbs it. Bioavailability refers to the body's ability to absorb and utilize a nutrient effectively.

Magnesium bisglycinate boasts high bioavailability, meaning that a significant portion of the magnesium you ingest is absorbed and used by the body. This makes it an excellent choice for those who may have difficulty absorbing other forms of magnesium, such as magnesium oxide.

This isn't just theory. In a small study of patients who had their ileum removed, magnesium diglycinate had significantly better absorption than magnesium oxide.

This might be why people with impaired gut absorption tend to use the chelated form to gain the benefits of magnesium bisglycinate chelate, which is magnesium bound to two molecules of glycine.

The ileal resection study also measured magnesium absorption, and found that magnesium diglycinate was better absorbed than magnesium oxide in patients with impaired absorption. The reason for this is that magnesium oxide has poor absorption, passing through much of the GI tract. This is why chelated forms of magnesium such as bisglycinate are commonly recommended in situations where absorption is an issue.

Gentle on the Digestive System

Is magnesium bisglycinate good for you?

For some individuals, other magnesium supplements can cause gastrointestinal discomfort, including diarrhea or cramping. Magnesium bisglycinate is known for its gentle effect on the digestive system. The glycine component helps buffer the magnesium, reducing the likelihood of magnesium bis glycinate side effects in the digestive tract. This makes it suitable for those with sensitive stomachs.

Less Laxative Effect

Certain magnesium compounds, like magnesium citrate, are often used as laxatives due to their ability to draw water into the intestines. While this can be beneficial in some cases, it may not be ideal for regular magnesium supplementation. Magnesium bisglycinate, on the other hand, is less likely to have a strong laxative effect, making it a more practical choice for ongoing magnesium support.

Low Risk of Magnesium Excess

Versatile Application

Magnesium bisglycinate is a versatile supplement that can benefit a wide range of health concerns. It's commonly used to support muscle function, reduce muscle cramps, promote relaxation, and aid in stress management.

It is important to note that the recommended daily intake of magnesium varies depending on factors like age, sex, and individual health needs. Before starting any supplement regimen, including magnesium bisglycinate, it's advisable to consult with a healthcare professional. They can assess your specific requirements, potential deficiencies, and any interactions with medications you may be taking.

Supports Muscle Function

This is why magnesium comes up so often with cramps because of its role in muscle contraction. One review by Cochrane examined whether or not taking magnesium was effective for skeletal muscle cramps and concluded that there was little benefit for older adults, while other groups saw uncertain results. So magnesium may help support healthy muscle function as part of your routine, but it isn't a guaranteed fix for cramps.

However, a 2020 Cochrane review that combined randomized trials concluded that magnesium had minimal effects on cramp symptoms in older people, while the effects were unclear in other groups such as pregnant women. So, things aren’t straightforward. Magnesium is genuinely central to how muscles contract and relax, but supplementing it may help support healthy muscle function rather than reliably erase cramps.

Frequently Asked Questions

Do I need magnesium bisglycinate?

Perhaps, perhaps not. It all depends on what you’re eating, how healthy you are, and what symptoms you might have. A lot of folks aren’t getting enough magnesium in their diet and experiencing muscle cramps, trouble sleeping, or fatigue could be a sign of that. Talk to your practitioner to get a better understanding of whether you should supplement with magnesium bisglycinate based on your labs and lifestyle.

How to take magnesium bisglycinate?

The majority of people supplement with magnesium bisglycinate between 100-400mg elemental magnesium daily, usually divided into a morning dose and an evening dose. Due to the calming nature of glycine, many of our patients at Village Green choose to take their dosage with dinner or before bed. If you have a sensitive stomach, take it with some food. The best dose for you will depend on your age, dietary intake, and labwork, so be sure to consult your practitioner before adding it to your regimen.

Most people take between 100-400mg of elemental magnesium daily, though the amount you should take depends on your age, dietary intake, and labwork. Because individual needs vary by age, sex, and health, consult your practitioner to determine the best dose for you before adding it to your regimen.

The majority of people supplement with 100-400mg of elemental magnesium per day, usually divided into a morning dose and an evening dose. The right amount per day depends on your age, dietary intake, and lab results, so check with your practitioner before starting.

Does magnesium bisglycinate really work?

It does, and the absorption data backs it up. In a small study of patients who had part of the intestine removed, magnesium diglycinate absorbed significantly better than magnesium oxide. That said, magnesium isn't a cure-all. It may help support muscle function, calm, and sleep as part of a broader routine, not as a stand-alone fix.

Is magnesium bisglycinate bad for you?

Magnesium bisglycinate is generally one of the milder forms and is well tolerated by most healthy individuals. Any form of magnesium in excess can lead to loose stools or gastrointestinal distress; however, magnesium bisglycinate is not as likely as other forms like citrate or oxide to do so. If you have kidney issues or are taking medications, consult your healthcare provider prior to supplementation because the kidneys are responsible for clearing magnesium from the body.

Is taking magnesium bisglycinate good for you?

Yes, for many people. Magnesium is involved in over 300 biochemical reactions in our bodies, including muscle and nerve function, regulation of blood pressure, and a normal heart rhythm. A surprising number of people don’t get enough magnesium in their diets. Magnesium bisglycinate has good bioavailability and is generally well tolerated by most people. As with any supplement, whether or not it’s appropriate depends on individual circumstances like diet, symptoms, and lab results.

What are the benefits of magnesium bisglycinate supplements?

Magnesium bisglycinate is magnesium combined with glycine. Because it pairs well-absorbed magnesium with glycine, you get the mineral's broad support with less digestive upset. This form is taken to support muscle function, reduce occasional muscle cramping, promote relaxation, improve sleep quality, and support bone, heart, and mood health. Magnesium has also been associated with reducing PMS symptoms, such as bloating and mood swings.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.