- Magnesium bisglycinate is a chelated form of magnesium in which the mineral is bound to two molecules of the amino acid glycine. This compound is also commonly referred to as magnesium glycinate and is highly regarded for its excellent bioavailability, high absorption rate, and gentle effect on the digestive system. The chelation process, where magnesium is attached to glycine molecules, protects the mineral from interacting with other compounds in the digestive tract, thereby enhancing its uptake and reducing the likelihood of common side effects such as diarrhea or stomach upset.
- Magnesium itself is a vital mineral necessary for over 300 biochemical reactions in the body, including roles in muscle and nerve function, energy production, bone development, cardiovascular health, and regulation of blood sugar levels. Deficiency in magnesium can lead to symptoms such as muscle cramps, fatigue, irritability, anxiety, and irregular heart rhythms. Magnesium bisglycinate addresses these issues effectively by providing a highly absorbable source of magnesium that is especially suitable for individuals who have difficulty absorbing other forms or who experience gastrointestinal sensitivity.
- The glycine component of magnesium bisglycinate offers additional benefits beyond enhancing magnesium absorption. Glycine is an amino acid with calming and anti-inflammatory properties, and it plays a key role in the synthesis of proteins, neurotransmitters, and antioxidants like glutathione. This synergy means that magnesium bisglycinate may contribute not only to replenishing magnesium levels but also to promoting relaxation, reducing anxiety, improving sleep quality, and supporting cognitive function.
- Due to its superior bioavailability, magnesium bisglycinate is often recommended for people with specific health concerns such as magnesium deficiency, muscle spasms, chronic stress, migraines, fibromyalgia, and restless leg syndrome. It is also a preferred form of magnesium supplement for those who require higher doses without the gastrointestinal discomfort typically associated with other magnesium salts like magnesium oxide or magnesium citrate.
- Clinically, magnesium bisglycinate has demonstrated effectiveness in improving magnesium status in various populations, including older adults, athletes, and individuals with digestive disorders that impair mineral absorption. Its low laxative effect and high absorption make it suitable for long-term supplementation and for managing chronic conditions linked to low magnesium levels.
- In terms of safety, magnesium bisglycinate is generally well tolerated, with a low risk of side effects when taken at recommended doses. However, excessive intake of magnesium from any source can lead to symptoms such as diarrhea, nausea, and in rare cases, hypermagnesemia—especially in individuals with compromised kidney function. Therefore, medical supervision is advised for those with kidney disease or other chronic health conditions.
