Magnesium Bisglycinate: Benefits and Uses

Magnesium is an essential mineral that our body needs in order to function properly. It is responsible for over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control, and protein synthesis. Despite its importance, many people do not get enough magnesium in their diet.

What is Magnesium Bisglycinate?

Magnesium bisglycinate is a form of magnesium that is chelated with glycine, an amino acid. Chelation is a process that binds the magnesium and glycine together, which makes it easier for the body to absorb and use. Compared to other forms of magnesium, such as magnesium oxide, magnesium bisglycinate has a higher bioavailability, meaning it is better absorbed and utilized by the body.

Benefits of Magnesium Bisglycinate

There are many benefits to taking magnesium bisglycinate, including:

  • Improved sleep quality
  • Reduced stress and anxiety
  • Improved muscle function and reduced muscle cramps
  • Improved bone health
  • Reduced migraines and headaches
  • Improved cardiovascular health
  • Reduced symptoms of PMS

Magnesium bisglycinate has also been shown to be beneficial for people with certain health conditions, including:

  • Hypertension
  • Diabetes
  • Osteoporosis
  • Asthma

How to Take Magnesium Bisglycinate

Magnesium bisglycinate can be taken as a standalone supplement or as part of a multivitamin. The recommended dosage varies based on age, sex, and health status. However, most adults need between 300-400mg per day. It is important to note that taking too much magnesium can lead to side effects, such as diarrhea, nausea, and stomach cramps.

Magnesium bisglycinate is best taken with food, as this can help improve absorption and reduce the risk of stomach upset. It is also important to avoid taking magnesium with calcium, as they can compete for absorption in the body.

Possible Side Effects of Magnesium Bisglycinate

While magnesium bisglycinate is generally safe, some people may experience side effects, such as:

  • Diarrhea
  • Nausea
  • Stomach cramps
  • Dizziness
  • Fatigue

If you experience any of these side effects, it is important to consult with your doctor to determine if magnesium bisglycinate is right for you.


Magnesium bisglycinate is a highly bioavailable form of magnesium that can provide many health benefits, including improved sleep, reduced stress and anxiety, and improved muscle function. While it is generally safe, it is important to speak with your doctor to determine if magnesium bisglycinate is right for you and to determine the appropriate dosage.

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