Magnesium is an essential human health mineral involved in over 300 enzymatic activities.

It supports many critical physiological processes, including energy production, muscle function, nerve conduction, and bone health.

With an increasing number of people turning to supplements to improve their health, magnesium is becoming a top nutrient of interest.

However, there are several kinds of magnesium supplements.

Among the many advantages of magnesium is its highly accessible and absorbable form, magnesium bisglycinate.

In this article, you’ll learn about the distinct benefits of magnesium bisglycinate compared to other forms of magnesium.

We’ll explore how this specific type of magnesium chelate is gently absorbed and utilized in the body.

You’ll also find practical tips for adding magnesium bisglycinate to your health regimen.  

Understanding magnesium bisglycinate

One type of chelated magnesium is magnesium bisglycinate, which is bound to two glycine molecules.

Glycine is a non-essential amino acid that enhances absorption.

Magnesium-chelated forms are more accessible to absorb and are better for your stomach than magnesium oxide or magnesium sulfate, which are not chelated.

This is because the glycine moves the magnesium through the intestinal wall and into the bloodstream.

Benefits of magnesium bisglycinate

Extensive research demonstrates the diverse health benefits of magnesium bisglycinate supplementation.

With superior absorption compared to many alternatives, magnesium bisglycinate enhances sleep quality, reduces anxiety, relieves muscle cramps, and more.

Those struggling with insomnia, high-stress levels, chronic pain, or muscle spasms may find particular relief with consistent magnesium bisglycinate use.

How the body absorbs magnesium bisglycinate 

The glycine amino acids bonded to the magnesium bisglycinate facilitate its absorption through the intestinal wall.

The glycine acts as a carrier and protects the mineral as it passes through the digestive system, resulting in gentler and more thorough assimilation.

Magnesium bisglycinate does not require energy expenditure by the intestines to absorb, making it easier on the digestive system.

Once in the bloodstream, the body utilizes the magnesium where it is most needed.

Incorporating magnesium bisglycinate into your health regimen

The recommended supplemental dosage for magnesium bisglycinate powder or capsules ranges from 130–400 mg of elemental magnesium daily, often divided into smaller doses.

If you take medication, you should check for drug interactions.

It is best absorbed on an empty stomach, 30 minutes before or 2-3 hours after eating.

Potential side effects, such as loose stools, can be avoided by starting with a smaller dose and gradually increasing it as needed.

FAQs

What makes magnesium bisglycinate better than magnesium oxide or other forms?

Magnesium bisglycinate has superior bioavailability to magnesium oxide, allowing for more efficient absorption in the body. The glycine amino acids increase solubility.

How can I determine the appropriate magnesium bisglycinate dosage?

Experts recommend divided doses of 130-400mg of elemental magnesium daily. Start low (ex. 130mg), monitor effects for a week, then gradually increase if needed.

When is the best time to take magnesium bisglycinate?

Take magnesium bisglycinate 30 minutes before meals or 2-3 hours after for optimal absorption. Bedtime works well if your goal is better sleep.

Are there side effects or interactions I should know about?

Diarrhea is possible if you exceed dosage recommendations. Check for interactions if taking medications. As with any supplement, consult your doctor.

How long does it take to feel the effects of magnesium bisglycinate?

Positive effects like improved sleep, reduced muscle cramps, and anxiety relief often kick in within the first 1-2 weeks. Benefits continue to build over time.

Overall

Magnesium bisglycinate offers a highly bioavailable form of this essential mineral with absorption advantages and extensive health benefits.

If you want to optimize your magnesium intake, magnesium bisglycinate is gentle on the stomach while still potent and effective.

As one piece of the wellness puzzle, quality magnesium supplementation supports energy, resilience, and whole-body health.