Magnesium Biglycinate Chelate
Also known as: Magnesium glycinate, Magnesium diglycinate, Magnesium biglycinate chelate, Magnesium bisglycinate chelate, Magnesium bisglycinate
Overview
Magnesium bisglycinate is a chelated form of magnesium where the magnesium ion is bound to two glycine molecules. This chelation enhances its stability and absorption within the body, making it a highly bioavailable form of magnesium. It is primarily used as a dietary supplement to increase magnesium levels, particularly in individuals with deficiencies or poor absorption of other magnesium forms. Key applications include improving sleep quality, supporting muscle function and recovery, and contributing to metabolic and bone health. Due to its chelated structure, magnesium bisglycinate is known for causing fewer gastrointestinal side effects compared to inorganic magnesium salts like magnesium oxide. Research on magnesium supplementation, including this form, indicates its effectiveness across various health domains.
Benefits
Magnesium bisglycinate offers several evidence-based benefits. For sleep quality, a randomized, double-blind, placebo-controlled trial showed that 250 mg elemental magnesium as bisglycinate daily for 4 weeks modestly improved insomnia severity, with a small but statistically significant effect. In terms of muscle health, a 2024 systematic review indicated that magnesium supplementation generally reduces delayed onset muscle soreness (DOMS) by 20-30%, decreases lactate buildup, and lowers creatine kinase enzyme spikes, suggesting improved muscle recovery. For metabolic health, a systematic review and meta-analysis of 18 double-blind RCTs found magnesium supplementation beneficial for glucose metabolism, insulin sensitivity, and reducing migraine frequency. Furthermore, magnesium supplementation over 4-12 weeks has shown improvements in anxiety and depressive symptoms, likely due to its role in neurotransmitter modulation. Long-term supplementation (6 months to 2 years) also supports bone mineral density and reduces fracture risk by aiding calcium metabolism.
How it works
Magnesium bisglycinate functions by delivering magnesium ions, which are essential cofactors for over 300 enzymatic reactions in the body. These reactions are critical for energy production, muscle contraction, nerve transmission, and DNA synthesis. The chelation with glycine significantly improves magnesium's intestinal absorption by protecting it from interactions with other compounds that could reduce its bioavailability. Magnesium also modulates NMDA receptors and influences neurotransmitter release, which contributes to its benefits in sleep and mood regulation. Additionally, it regulates calcium channels and muscle excitability, promoting muscle relaxation and reducing cramps. This chelated form is absorbed more efficiently and causes less gastrointestinal irritation compared to non-chelated magnesium forms.
Side effects
Magnesium bisglycinate is generally well-tolerated with a low incidence of side effects. Mild gastrointestinal symptoms such as nausea or diarrhea are rare but can occur, though they are less frequent than with other magnesium salts. Uncommon side effects (1-5% of users) may include headache or dizziness. Rare side effects (less than 1%) could involve allergic reactions. Magnesium supplements can interact with certain medications, including bisphosphonates, some antibiotics (e.g., tetracyclines, quinolones), and diuretics, by affecting their absorption or excretion. Individuals with severe renal impairment should use magnesium bisglycinate with caution or avoid it due to the risk of magnesium accumulation, which can lead to hypermagnesemia. Special populations, such as pregnant or lactating individuals, and those with pre-existing kidney disease, should consult a healthcare provider before starting supplementation to ensure safety and appropriate dosing.
Dosage
The minimum effective dose for improving sleep and muscle recovery with magnesium bisglycinate is approximately 250 mg of elemental magnesium daily. Optimal doses observed in studies typically range from 250 to 400 mg of elemental magnesium per day, depending on the specific health indication. For most healthy adults, the maximum safe dose from supplements is generally considered to be up to 350-400 mg of elemental magnesium daily; exceeding this amount may increase the likelihood of diarrhea. Timing can be flexible, but taking it in the evening is often recommended for those seeking sleep benefits. Absorption is generally enhanced when taken with food. The glycine chelation inherently reduces the potential for gastrointestinal side effects. While no specific cofactors are strictly required for its absorption, overall nutritional status, including adequate levels of vitamin D and calcium, may influence magnesium's overall efficacy in the body.
FAQs
Is magnesium bisglycinate better absorbed than other forms?
Yes, chelation with glycine significantly improves magnesium's absorption and reduces gastrointestinal side effects compared to inorganic salts like magnesium oxide, making it highly bioavailable.
How long until effects are seen?
Improvements in sleep may be noticed within 4 weeks, while benefits for metabolic health and bone density typically require several months of consistent supplementation to become apparent.
Is it safe long-term?
Yes, magnesium bisglycinate is generally considered safe for long-term use at appropriate dosages, especially for individuals without kidney disease, with proper monitoring.
Can it cause diarrhea?
While less likely than other magnesium forms due to its high bioavailability, diarrhea is still possible at very high doses, though it's uncommon at recommended levels.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12412596/ – This randomized, double-blind, placebo-controlled trial involving 155 adults investigated the effect of 250 mg elemental magnesium as bisglycinate daily for 4 weeks on sleep quality. The study found a statistically significant but modest improvement in insomnia severity (Insomnia Severity Index reduction of −3.9 vs −2.3 placebo; p=0.049; Cohen’s d=0.2). The limitations included a small effect size and reliance on subjective sleep measures.
- https://www.wbcil.com/blog/the-glycine-advantage-how-new-pubmed-research-reveals-magnesium-bisglycinates-untapped-potential/ – This source discusses a 2024 systematic review on magnesium supplementation and muscle recovery, reporting a 20-30% reduction in delayed onset muscle soreness (DOMS) and improvements in biochemical markers of muscle damage. While not isolating the bisglycinate form specifically, it supports the general role of magnesium in muscle health and recovery, highlighting the benefits of chelated forms for bioavailability.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/ – This systematic review and meta-analysis of 18 double-blind RCTs examined the effects of magnesium supplementation on various health outcomes, including glucose metabolism, migraine frequency, mental health symptoms, and bone mineral density. The review demonstrated significant benefits in insulin sensitivity, reduction of migraine frequency, improvement in anxiety symptoms, and enhanced bone mineral density. Most studies used various magnesium forms, with bisglycinate presumed effective due to its superior bioavailability.
- https://www.medicalnewstoday.com/articles/315372 – This article provides general information on magnesium supplements, including their absorption and potential side effects. It highlights that chelated forms like magnesium bisglycinate are better absorbed and cause fewer gastrointestinal issues compared to inorganic forms, supporting the claim of improved bioavailability and reduced adverse effects.
- https://www.thorne.com/ingredients/magnesium-bisglycinate – This source from Thorne, a supplement manufacturer, offers an overview of magnesium bisglycinate, emphasizing its high bioavailability and gentle nature on the digestive system. It corroborates the benefits related to sleep, muscle function, and overall magnesium repletion, aligning with the general understanding of this form's advantages.