Magnesium Bisglycinate
minerals
Magnesium bisglycinate is a highly absorbable chelated form of magnesium bound to the amino acid glycine, offering superior bioavailability compared to inorganic magnesium salts. This combination provides the relaxation and mineral benefits of magnesium whilst the glycine component may enhance absorption and provide additional calming effects.
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Benefits
Dosage
Typical Dose
200–400 mg elemental magnesium daily
Upper Limit
400–420 mg daily for adults
Timing
Evening or before bed for sleep support; with meals to improve absorption
Forms & Bioavailability
Capsules
Excellent; chelated form ensures high absorption rates
Powder
Excellent; allows flexible dosing and rapid dissolution
Tablets
Excellent; convenient and shelf-stable
Side Effects
Interactions
Research Summary
Magnesium bisglycinate has demonstrated superior absorption rates compared to magnesium oxide and other inorganic forms in multiple bioavailability studies. Clinical evidence supports its efficacy for improving sleep quality, reducing muscle cramps, and managing anxiety symptoms. The glycine component may provide synergistic benefits for relaxation and neural function, making this form particularly valuable for individuals with absorption issues or magnesium deficiency.
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The Bottom Line on Magnesium Bisglycinate
Magnesium Bisglycinate is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports muscle relaxation and reduces cramping and promotes better sleep quality. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Magnesium Bisglycinate
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