Get Your Personalized Supplement StackSupplement Stack Quiz

Mg Bisglycinate

Also known as: Magnesium glycinate, bisglycinate magnesium, chelated magnesium, Magnesium bisglycinate

Overview

Magnesium bisglycinate is a chelated form of magnesium, meaning magnesium is bound to two glycine molecules. This specific chemical structure significantly enhances its stability and absorption within the body compared to more common inorganic magnesium salts like magnesium oxide. Unlike some other forms of magnesium, magnesium bisglycinate is not naturally occurring but is synthesized for use as a dietary supplement. It is primarily utilized to address magnesium deficiencies and support various physiological functions. Its key characteristics include high bioavailability and superior gastrointestinal tolerance, resulting in fewer laxative effects often associated with other magnesium supplements. Research indicates its effectiveness in supporting muscle and nerve function, improving sleep quality, and positively influencing mood, potentially alleviating symptoms of depression and anxiety. While general magnesium supplementation is extensively studied, specific research on the bisglycinate form is growing, with promising results from emerging randomized controlled trials.

Benefits

Magnesium bisglycinate offers several evidence-based benefits, primarily due to its high bioavailability and improved tolerability. A significant benefit is the improvement in depressive symptoms; a 2023 systematic review and meta-analysis of RCTs found that magnesium supplementation, including forms like bisglycinate, significantly reduced depression scores in adults, with better results observed at doses of 250 mg/day or more and durations of at least 8 weeks. This suggests a clinically meaningful impact on mood. Furthermore, it significantly enhances sleep quality. A 2024 randomized controlled trial using 1 g/day of magnesium bisglycinate reported notable improvements in sleep quality, duration, and deep sleep, alongside better mood, with no reported adverse events. This indicates its potential as a natural aid for insomnia. Beyond these, an umbrella review from 2020 highlighted strong evidence for magnesium's role in reducing hospitalization risk during pregnancy and improving parameters associated with metabolic syndrome. While some studies show non-significant trends, there is also potential for secondary benefits such as reductions in anxiety, fatigue, and stress. These benefits are particularly relevant for individuals with magnesium deficiency, those experiencing depression or insomnia, pregnant women, and individuals with metabolic syndrome.

How it works

Magnesium bisglycinate functions by providing highly absorbable magnesium, an essential cofactor for over 300 enzymatic reactions in the body. Its chelation with glycine significantly improves intestinal absorption and reduces gastrointestinal side effects compared to inorganic magnesium salts. Once absorbed, magnesium plays a crucial role in regulating neurotransmitter synthesis, including serotonin and GABA, which are vital for mood and relaxation. It also modulates NMDA receptors, influencing neuronal excitability. Through these actions, magnesium interacts with the nervous system to regulate mood and sleep, supports the cardiovascular system by helping to regulate blood pressure, and participates in metabolic pathways like glucose metabolism. The molecular targets include NMDA receptor antagonism, modulation of the hypothalamic-pituitary-adrenal (HPA) axis, and enhancement of GABAergic activity, all contributing to its calming and restorative effects.

Side effects

Magnesium bisglycinate is generally considered safe and well-tolerated when taken at recommended doses. Common side effects are minimal, with significantly less incidence of diarrhea and gastrointestinal upset compared to other magnesium forms like magnesium oxide or sulfate, due to its superior absorption. Uncommon side effects (occurring in 1-5% of users) may include mild gastrointestinal discomfort. Rare side effects (less than 1%) such as hypermagnesemia (excessive magnesium in the blood) are extremely uncommon with oral supplementation, especially in individuals with healthy kidney function. However, hypermagnesemia can occur in individuals with severe renal impairment, making it a contraindication for this population. Magnesium bisglycinate may interact with certain medications; specifically, it can interfere with the absorption of some antibiotics (tetracyclines, quinolones), bisphosphonates, and diuretics. Individuals with severe renal impairment or pre-existing hypermagnesemia should avoid this supplement. While pregnant women may benefit from magnesium supplementation, they should always consult their healthcare provider before starting any new supplement. Monitoring of renal function is advised for elderly individuals or those with known kidney disease to ensure safe usage.

Dosage

The recommended dosage for magnesium bisglycinate typically ranges from 250-400 mg of elemental magnesium per day for adults. For specific benefits such as mood improvement and sleep enhancement, a minimum effective dose of approximately 250 mg elemental magnesium per day has been observed. An RCT on sleep quality used 1 gram of magnesium bisglycinate, which translates to approximately 100-200 mg of elemental magnesium depending on the specific formulation. The maximum safe dose from supplements is generally considered to be up to 350 mg of elemental magnesium daily for adults, as higher doses may increase the risk of gastrointestinal upset. For optimal sleep benefits, evening dosing is often recommended. Magnesium bisglycinate is preferred over other forms due to its superior absorption and reduced gastrointestinal side effects. While food may enhance absorption, it's advisable to avoid co-administration with high-dose calcium or zinc supplements, as they can compete for absorption. Adequate vitamin D status may also support the body's utilization of magnesium.

FAQs

Is magnesium bisglycinate better absorbed than other forms?

Yes, chelation with glycine significantly improves its bioavailability and reduces gastrointestinal side effects compared to less absorbable forms like magnesium oxide or sulfate.

How long before benefits are seen?

Benefits typically become noticeable after 4-8 weeks of consistent daily supplementation, as the body's magnesium levels gradually improve.

Is it safe to take daily?

Yes, it is generally safe for daily use within recommended doses, especially for individuals with healthy kidney function. Consult a doctor if you have kidney issues.

Can it help with anxiety or depression?

Evidence supports its benefits for depressive symptoms and mood regulation. While promising, it should complement, not replace, standard medical treatments for these conditions.

Does it cause diarrhea?

Magnesium bisglycinate is significantly less likely to cause diarrhea compared to other magnesium salts due to its superior absorption and reduced osmotic effect in the gut.

Research Sources

https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1333261/full – This systematic review and meta-analysis of randomized controlled trials (RCTs) found that magnesium supplementation significantly reduced depression scores in adults with depressive disorder. The study highlighted that the effect size varied based on the dose (≥250 mg/day) and duration (≥8 weeks) of supplementation, suggesting a dose- and time-dependent benefit for mood.
https://esmed.org/MRA/mra/article/view/5410 – This randomized double-blind placebo-controlled crossover trial investigated the effects of magnesium bisglycinate (1 g/day) on sleep in 31 adults with nonclinical insomnia. The study reported significant improvements in sleep quality, sleep duration, deep sleep, and mood compared to placebo, with no adverse events, indicating its potential as a sleep aid.
https://www.mdpi.com/2076-3921/14/6/740 – This umbrella review of systematic reviews and meta-analyses provided strong evidence that magnesium supplementation can reduce hospitalization risk in pregnancy and improve various metabolic syndrome parameters. The review synthesized findings from multiple studies, reinforcing the broad health benefits of magnesium across different populations and conditions.