Magnesium bisglycinate is a dietary supplement in which the mineral magnesium is bound to two molecules of the amino acid glycine. This bond makes the supplement a “chelate” – a chemical form that is easily digested by the body and better absorbed than other forms of magnesium, such as oxide or citrate.
Key health benefits
🧠 1. Improving sleep and calming the nervous system
Magnesium is important for balancing the brain's relaxation and arousal systems. The glycine in the supplement affects GABA receptors – a neurotransmitter that induces relaxation, so magnesium bisglycinate may contribute to deep sleep and improve sleep disorders, especially in people with mental stress or magnesium deficiency.
💪 2. Reducing muscle cramps
Involuntary contractions, especially at night or during pregnancy, are sometimes caused by a magnesium deficiency. Regular intake of magnesium bisglycinate may reduce the frequency and intensity of contractions.
❤️ 3. Heart and blood pressure support
Magnesium is involved in regulating heart rate, blood vessel contraction, and blood pressure. Studies suggest that adequate magnesium intake is associated with a reduced risk of heart disease and high blood pressure – especially in at-risk populations.
🦴 4. Bone health
Along with calcium and vitamin D, magnesium is essential for healthy bone formation. Studies have found that people with low blood magnesium levels are at higher risk of osteoporosis and fractures in old age.
🌿 5. Mood, anxiety and depression
Magnesium deficiency has been linked to mood swings, fatigue, and feelings of depression. Supplementing with magnesium bisglycinate—especially in people with nutritional deficiencies—may improve energy levels and mood.
Additional advantages of bisglycinate over other types
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Extremely high absorption – almost no diarrhea or irritation to the digestive system.
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Gentle on the digestive system – also suitable for people who suffer from stomach upset.
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Calming effect – glycine itself contributes to a calming effect.
Recommended dosage
In most cases, a dosage of 200–400 mg per day is considered safe and effective. It is best to take the supplement after meals or before bedtime. People with underlying diseases, pregnant women, or those taking regular medications – it is recommended to consult a doctor.
Possible side effects
Rare, but may include:
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Mild weakness
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Diarrhea (in very high doses)
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Drowsiness or feeling tired
In severe cases of overdose (very rare) – heart rhythm disturbances or low blood pressure.
Summary
Magnesium bisglycinate is one of the most effective, safe, and convenient supplements for the general population. It is suitable for people with sleep problems, stress, muscle cramps, or magnesium deficiency, and excels in high bioavailability and a low side effect profile.
✅ Consider it as part of a healthy lifestyle – accompanied by a balanced diet and periodic blood tests.