Magnesium bisglycinate – what it is, benefits and how to use it

Magnesium bisglycinate is one of the most searched forms of magnesium, especially among people looking for good tolerability, muscle support, nervous system support, energy and everyday body function. It is often chosen by people who experience muscle cramps, tension, tiredness, increased stress or who want a form of magnesium that is gentle on the stomach.

People often search for terms such as magnesium bisglycinate, magnesium bisglycinate price, magnesium bisglycinate reviews, magnesium bisglycinate 400 mg, but also comparisons such as “magnesium glycinate or bisglycinate” and “magnesium bisglycinate or citrate”. Customers also compare availability in different pharmacies and drugstores, including Lilly, Dr Max, Benu and DM.

Below we explain what magnesium bisglycinate is, how it differs from magnesium citrate, oxide and glycinate, what its main benefits are, when it is taken, what daily dose is most often used and how to objectively compare brands such as Terranova, Solgar, Strong Nature, Nutriversum and other magnesium products.

Author: Ljubica Barbulović, Master of Pharmacy, Pharmacy Operations Manager, Apotekarska ustanova “Alek”

What is magnesium bisglycinate?

Magnesium bisglycinate is a form of magnesium in which magnesium is bound to two molecules of the amino acid glycine. For this reason, it is often classified as a chelated mineral form. Chelated forms are used in supplements because they may be better tolerated by the stomach and intestines compared with some other forms, especially in people who react poorly to magnesium oxide or higher doses of magnesium citrate.

A common question is: magnesium glycinate or bisglycinate? In practice, these names are often used in a similar way because they refer to magnesium bound to glycine. When a product says magnesium bisglycinate, it usually emphasizes that magnesium is in a chelated form, bound to two glycine molecules.

Benefits of magnesium bisglycinate

The main advantage of magnesium bisglycinate is its good tolerability. Many users report that this form causes less stomach discomfort compared with some other forms of magnesium. That is why it is often chosen by people who previously experienced bloating, abdominal cramps or loose stools after taking magnesium.

Magnesium contributes to normal muscle function, normal functioning of the nervous system, reduction of tiredness and fatigue, normal psychological function and normal energy metabolism. This is why magnesium bisglycinate is often used during periods of increased stress, physical effort, sports activity, muscle tension or feelings of exhaustion.

Glycine, the amino acid to which magnesium is bound, also contributes to the reason why this form is often perceived as a “calmer” and more pleasant option for evening use. This does not mean magnesium bisglycinate is a medicine for insomnia, but in people who experience tension, stress or cramps in the evening, it is often chosen as part of a relaxation routine.

Signs of magnesium deficiency

Magnesium deficiency is not always easy to recognize because symptoms can be non-specific and may occur in many other conditions. Still, magnesium intake is often considered in cases of muscle cramps, muscle twitching, tiredness, nervousness, irritability, tension, headaches, lower stress tolerance or increased needs in athletes.

A supplement should not replace a medical examination if symptoms are strong, persistent or recurrent. Frequent cramps, weakness, palpitations, tingling, marked tiredness or symptoms that worsen require medical assessment, especially in people taking therapy for the heart, blood pressure, kidneys or diabetes.

How and when is magnesium bisglycinate taken?

Magnesium bisglycinate is usually taken once or twice daily, depending on the dose in the specific product. In practice, doses of 200 to 400 mg of magnesium per day are often used, but it is important to distinguish the amount of magnesium bisglycinate from the amount of elemental magnesium. The label should be checked to see how much magnesium the product actually provides per daily dose.

If a product states magnesium bisglycinate 400 mg, check whether those 400 mg refer to the magnesium bisglycinate compound or to elemental magnesium. These are not the same. For this reason, products should not be compared only by the large number on the front of the package.

Magnesium bisglycinate can be taken in the morning or evening. People who use it for muscle tension, cramps or evening relaxation often take it in the evening. People using it as everyday mineral support may take it with a meal during the day. If the stomach is sensitive, taking it with food is usually a better choice.

Who is magnesium bisglycinate especially suitable for?

Magnesium bisglycinate may be a good choice for people who want a well-tolerated magnesium form suitable for regular use. It is often chosen by athletes, people under stress, people with muscle cramps, those seeking nervous system support and those who have not tolerated other magnesium forms well.

Athletes choose it because magnesium contributes to normal muscle function and energy metabolism. People under stress often use it because magnesium contributes to normal nervous system function. In people with sleep difficulties, magnesium bisglycinate may fit into an evening routine, but it should not be seen as a medicine for insomnia.

Pregnant women, breastfeeding mothers, people with kidney disease, and people using medicines for the heart, blood pressure, diuretics, antibiotics or thyroid therapy should consult a doctor or pharmacist before regular supplementation.

Magnesium bisglycinate or citrate?

A common question is whether magnesium bisglycinate or citrate is better. The answer depends on the person and the goal of supplementation. Bisglycinate is often chosen when the priority is a gentle form for the stomach, better tolerability and nervous system support. Citrate is often chosen when a person tolerates it well or has a tendency toward constipation, because citrate may have a mild laxative effect in some people.

We will cover this topic in a separate article: Magnesium citrate – when it is used and how it differs from bisglycinate. That article is a good opportunity to compare magnesium forms and choose more easily according to the goal of use.

Overview of magnesium bisglycinate brands

There are several magnesium bisglycinate brands and related chelated magnesium formulas on the market. Customers often search for Terranova magnesium bisglycinate, Solgar magnesium bisglycinate, Strong Nature magnesium bisglycinate, Nutriversum Magnesium Bisglycinate, as well as prices in different pharmacies and drugstores.

When choosing, the most important thing is not only the brand name, but several practical details: how much elemental magnesium is provided per daily dose, whether the form is clearly stated, whether the formula contains added vitamins or plant ingredients, how many capsules or tablets are in the package and how long one package lasts.

Magnesium bisglycinate price – how to compare products?

When searching for magnesium bisglycinate price, it is not enough to look only at the package price. It is important to calculate the price per daily dose and check how much elemental magnesium you get. A package that seems more expensive may last longer or contain a higher dose, while a cheaper package may contain less magnesium per tablet or capsule.

Customers often compare magnesium bisglycinate in Lilly, Dr Max, Benu, DM and online pharmacies. For a realistic comparison, look at the magnesium form, dose, number of capsules, recommended daily dose, additional ingredients, expiry date, availability and delivery cost. On ApotekaOnline you can compare several products in the magnesium supplements category and choose the form that suits your needs.

Magnesium bisglycinate reviews – what do users most often notice?

When people search for magnesium bisglycinate reviews, they most often mention good tolerability, less stomach irritation, easier regular use and a feeling of reduced tension in people who need supplementation. However, experiences are individual and should not be seen as proof that the same product will suit everyone.

If someone has marked magnesium deficiency, chronic symptoms, insomnia, anxiety, palpitations or frequent cramps, it is best to consult a doctor. A supplement may be supportive, but it is not a substitute for diagnosis and treatment of the underlying problem.

Side effects and overdose

Magnesium bisglycinate is generally well tolerated, but it may still cause side effects, especially if taken in higher doses or together with other products that already contain magnesium. Possible complaints include nausea, softer stools, diarrhea, bloating or stomach discomfort.

Special caution is needed in people with kidney disease, because magnesium is eliminated through the kidneys. In these cases, supplementation should be agreed with a doctor. Magnesium may also affect the absorption of certain medicines, including some antibiotics and thyroid medicines, so timing separation is often needed.

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Author: Ljubica Barbulović, Master of Pharmacy — Apoteka Online