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Mineral

Magnesium Bisglycinate Chelate

Also known as: Magnesium bisglycinate, Magnesium glycinate, Chelated magnesium, Mg bisglycinate

A
Evidence

Magnesium bisglycinate is a highly absorbable form of magnesium bound to the amino acid glycine, which enhances intestinal absorption and reduces GI side effects compared to inorganic forms. Strong evidence supports magnesium supplementation for muscle function, sleep quality, stress management, and cardiovascular health.

Primary uses

  • Sleep quality and insomnia support
  • Muscle relaxation and cramping
  • Stress and anxiety management
  • Cardiovascular and bone health
  • Energy metabolism support

How it works

  • Cofactor for 300+ enzymatic reactions including ATP production and protein synthesis
  • Regulates neurotransmitter release and nerve function
  • Modulates calcium signaling in muscle contraction
  • Supports GABA receptors for relaxation and sleep
  • Enhances intestinal absorption via glycine carrier when chelated

Dosage

Typical range
200-400 mg elemental magnesium daily
Timing
Evening dose recommended for sleep support; can be split morning and evening
With food
Can be taken with or without food; bisglycinate form generally well-tolerated either way
Duration
Safe for long-term daily use; benefits for sleep typically seen within 2-4 weeks of consistent use
Special populations
Pregnant/nursing women should not exceed 350 mg/day; those with kidney disease should consult healthcare provider before supplementing

Forms

  • Capsule· 70/100
  • Tablet· 70/100
  • Powder· 70/100
  • Liquid· 70/100

Safety

Common side effects

  • Minimal GI distress (advantage over magnesium oxide)
  • Loose stools at very high doses (>600 mg/day)
  • Rare: drowsiness or headache in sensitive individuals

Contraindications

  • Severe kidney disease or renal failure
  • Myasthenia gravis
  • Heart block or cardiac arrhythmias (high doses)
  • Simultaneous use with certain antibiotics (theoretical concern)

Evidence notes

Magnesium supplementation has extensive RCT evidence for multiple health outcomes. The bisglycinate form specifically shows superior absorption and reduced GI distress compared to magnesium oxide; clinical evidence supports improved sleep and muscle function with this chelated form.

Grade A: Multiple well-designed human trials support the main claims.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider.