Magnesium bis-glycinate is a mineral-based dietary supplement. A highly absorbable form of Magnesium that is chelated to the amino acid glycine. Magnesium Bisglycinate is commonly used as a dietary supplement to support overall health and wellbeing. It is known to support bone health, reduce stress and anxiety, and improve sleep quality.

Some research suggests that the compound may help with menstruation cramps and pregnancy-related health issues.

However, the main driver behind the increased interest in magnesium bis-glycinate is that it may help maintain healthy blood pressure and blood sugar levels.

Magnesium bis-glycinate’s popularity has also grown thanks to social media.

Videos about the supplements have over 198 million views on TikTok.

One popular pack of magnesium bis-glycinate capsules generates approximately $190K/month on Amazon.

What’s Next

Magnesium bis-glycinate is part of the Magnesium Deficiency meta trend.

The Western diet contains very little naturally-occurring magnesium.

In fact, estimates suggest that 50% of Americans have a magnesium deficiency.

Which is driving demand for magnesium supplements.

(Search volume for “magnesium supplements” has grown by 61% over the past 24 months).

Magnesium gummies, magnesium capsules and magnesium powders are trending forms of magnesium supplements.

Frequently Asked Question (FAQ)

Question: What is Magnesium bis-glycinate?

Answer: Magnesium bis-glycinate is a chelated form of magnesium that is bound to the amino acid glycine. It is sold as a dietary supplement and is known for its high bioavailability and gentle effect on the digestive system. Magnesium bis-glycinate provides 14.1% elemental magnesium by mass.

Question: What is magnesium bis-glycinate and what does it do?

Answer: Magnesium bis-glycinate is a form of magnesium supplement that combines magnesium with the amino acid glycine. Magnesium is an essential mineral that plays a role in many biological processes, such as energy production, muscle contraction, nerve function, bone health, blood pressure regulation, and blood sugar control. Glycine is an amino acid that acts as a neurotransmitter and has anti-inflammatory, antioxidant, and neuroprotective effects. Magnesium bis-glycinate is a highly bioavailable and well-tolerated form of magnesium that can help prevent or treat magnesium deficiency and support various aspects of health.

Question: What are the benefits of taking magnesium bis-glycinate?

Answer: Taking magnesium bis-glycinate can have several benefits, such as:

• Improving sleep quality and duration, as magnesium and glycine can both promote relaxation and regulate the sleep-wake cycle.
• Reducing stress and anxiety, as magnesium and glycine can both modulate the activity of the stress hormones and the nervous system.
• Enhancing cognitive function and mood, as magnesium and glycine can both protect the brain from oxidative damage and inflammation, and improve memory, learning, attention, and emotional stability.
• Supporting muscle health and performance, as magnesium and glycine can both facilitate muscle contraction and relaxation, prevent muscle cramps and soreness, and increase muscle strength and endurance.
• Promoting bone health and density, as magnesium and glycine can both stimulate bone formation and inhibit bone resorption, and prevent or treat osteoporosis.
• Regulating blood pressure and glucose levels, as magnesium and glycine can both relax the blood vessels and improve insulin sensitivity, and prevent or treat hypertension and diabetes.
• Supporting energy production and metabolism by activating adenosine triphosphate (ATP), the main energy source for cells .
• Improving athletic performance by reducing oxygen consumption, increasing exercise tolerance, and preventing muscle cramps and fatigue .
• Enhancing bone health by regulating calcium absorption and bone formation .
• Promoting heart health by maintaining normal blood pressure, heart rhythm, and vascular function .
• Relieving anxiety and stress by modulating the activity of neurotransmitters such as gamma-aminobutyric acid (GABA) and serotonin .
• Preventing or reducing migraine headaches by regulating blood vessel dilation and inflammation .
• Managing blood sugar levels and reducing the risk of type 2 diabetes by improving insulin sensitivity and glucose uptake .
• Alleviating symptoms of premenstrual syndrome (PMS) such as mood swings, bloating, breast tenderness, and cramps by balancing hormones and reducing inflammation .

Question: How does Magnesium bis-glycinate compare to other forms of magnesium?

Answer: Magnesium bis-glycinate is known for its high bioavailability and gentle effect on the digestive system compared to other forms of magnesium. It is also less likely to cause gastrointestinal side effects such as diarrhea.

Question: How much magnesium bis-glycinate should I take?

Answer: The amount of magnesium bis-glycinate that you should take depends on several factors, such as your age, sex, health status, dietary intake, and personal goals. The recommended dietary allowance (RDA) for magnesium for adults ranges from 310 to 420 mg per day, depending on age and sex. However, some people may need more or less magnesium depending on their individual needs. Magnesium bis-glycinate supplements typically contain about 100 to 200 mg of elemental magnesium per serving. You should consult your doctor before taking any magnesium supplements to determine the appropriate dosage for you.

Question: What is the recommended daily intake of Magnesium bis-glycinate?

Answer: The recommended dietary allowance (RDA) for magnesium depends on your age and sex. A healthy range is about 300–420 mg/day for most adults.

Question: When is the best time to take magnesium bis-glycinate?

Answer: The best time to take magnesium bis-glycinate may vary depending on your personal preference and purpose. Some general guidelines are:

• If you want to improve your sleep quality, you may take magnesium bis-glycinate about 30 minutes to an hour before bedtime, as it can help you fall asleep faster and sleep deeper.
• If you want to reduce your stress or anxiety levels, you may take magnesium bis-glycinate in the morning or throughout the day, as it can help you cope with stressful situations and calm your nerves.
• If you want to enhance your cognitive function or mood, you may take magnesium bis-glycinate before or after a mentally demanding task or activity, as it can help you focus better and feel happier .
• If you want to support your muscle health or performance, you may take magnesium bis-glycinate before or after a physically demanding workout or exercise, as it can help you prevent muscle fatigue and recover faster .
• If you want to promote your bone health or density, you may take magnesium bis-glycinate with a meal that contains calcium-rich foods or supplements, as it can help you absorb calcium better and strengthen your bones .
• If you want to regulate your blood pressure or glucose levels, you may take magnesium bis-glycinate with a meal that contains carbohydrate-rich foods or supplements, as it can help you lower your blood pressure and glucose levels .

There is no definitive answer to this question, as different people may have different responses to magnesium supplementation. Some factors that may influence the timing of taking magnesium bis-glycinate are:

• Your sleep quality and schedule: Some people find that taking magnesium bis-glycinate before bed helps them fall asleep faster and sleep deeper. Others may prefer to take it in the morning or afternoon to avoid any potential interference with their sleep cycle.
• Your meal frequency and composition: Some people find that taking magnesium bis-glycinate with food helps them avoid any stomach discomfort or nausea. Others may prefer to take it on an empty stomach to enhance its absorption and effectiveness.
• Your medication use and interactions: Some medications may interact with magnesium bis-glycinate and affect its absorption or efficacy. For example, antibiotics, diuretics, proton pump inhibitors, and bisphosphonates may reduce the amount of magnesium available in the body. Therefore, it is advisable to take magnesium bis-glycinate at least two hours before or after taking these medications. You should always check with your doctor or pharmacist before taking any supplements if you are on any prescription or over-the-counter drugs.

Question: How long does it take for Magnesium bis-glycinate to work?

Answer: The time it takes for Magnesium bis-glycinate to work varies depending on the individual and their specific health condition. However, most people start to notice improvements in their symptoms within a few days to a few weeks after starting supplementation.

Question: What are the side effects of taking magnesium bis-glycinate?

Answer: Magnesium bis-glycinate is generally safe and well-tolerated by most people. However, some people may experience some mild and temporary side effects of taking magnesium bis-glycinate, such as:

• Gastrointestinal discomfort, such as nausea, bloating, gas, or diarrhea. This can be avoided or minimized by taking magnesium bis-glycinate with food or water, or by reducing the dosage or frequency of intake.
• Drowsiness, dizziness, or headache. This can be avoided or minimized by taking magnesium bis-glycinate at night or before bed, or by avoiding driving or operating machinery after taking it.
• Allergic reaction, such as rash, itching, swelling, or difficulty breathing. This can be avoided or minimized by checking the ingredients of the supplement and avoiding any potential allergens, or by discontinuing the use and seeking medical attention immediately.
• Overdose: Taking too much magnesium bis-glycinate may cause toxicity or overdose. Symptoms of overdose may include low blood pressure, irregular heartbeat, confusion, drowsiness, muscle weakness, or coma. If you suspect an overdose, call 911 or go to the nearest emergency room right away.

Question: Can magnesium bis-glycinate cause side effects if I have a medical condition?

Answer: It’s always best to check with your doctor before taking any supplements, especially if you have a medical condition. In general, magnesium bis-glycinate is considered safe for most people. However, those with kidney impairment should use a lower dose under medical guidance. Too much magnesium can further lower blood pressure in those with low BP. Those taking medications for heart rhythm issues should also use caution. As with any supplement, start with a low dose and discontinue use if side effects occur, then consult your doctor for further guidance.

Question: Can I take Magnesium bis-glycinate if I am pregnant or breastfeeding?

Answer: Pregnant or breastfeeding women should consult with a healthcare professional before taking any dietary supplement, including Magnesium bis-glycinate.

Question: Can I take Magnesium bis-glycinate if I have kidney problems or liver problems?

Answer: It is recommended that you consult a doctor before taking magnesium bis-glycinate if you have kidney problems or liver problems.

Question: Can I take Magnesium bis-glycinate if I have alcohol dependency?

Answer: It is recommended that you consult a doctor before taking magnesium bis-glycinate if you have alcohol dependency as it may have adverse effects on your health.

Question: Who should not take magnesium bis-glycinate?

Answer: Magnesium bis-glycinate is not suitable for everyone. Some people who should not take magnesium bis-glycinate include:

• People who have kidney problems or kidney disease, as they may have difficulty excreting excess magnesium and may develop hypermagnesemia, which is a condition of high magnesium levels in the blood that can cause serious complications .
• People who have heart problems or heart disease, as they may have abnormal heart rhythms or low blood pressure that can be worsened by magnesium supplements .
• People who take certain medications or supplements that may interact with magnesium, such as antibiotics, antacids, diuretics, blood thinners, calcium channel blockers, or bisphosphonates. These interactions may reduce the effectiveness or increase the side effects of either substance .
• People who are pregnant, breastfeeding, or planning to conceive, as they may have different magnesium requirements or sensitivities that may affect their health or their baby’s health .

Question: How do I store my magnesium bis-glycinate supplements?

Answer: Storing your magnesium bis-glycinate supplements properly can help preserve their quality, potency, and shelf life. Some tips for storing your magnesium bis-glycinate supplements are:

• Keep them in their original container or a sealed and labeled container that protects them from light, moisture, heat, and air.
• Store them in a cool, dry, and dark place away from direct sunlight, heat sources, or humidity.
• Keep them out of reach of children and pets to prevent accidental ingestion or overdose.
• Check the expiration date and discard any expired or damaged supplements.

Question: Where can I buy magnesium bis-glycinate supplements?

Answer: Magnesium bis-glycinate supplements are widely available in various forms, such as capsules, tablets, powders, or liquids. You can buy them from different sources, such as:

• Online stores, such as Amazon, iHerb, or Vitacost, that offer a large selection of magnesium bis-glycinate supplements with different brands, prices, and reviews. Buying online can be convenient, affordable, and discreet, but it can also be risky, as you cannot verify the quality or authenticity of the product before buying it.
• Local stores, such as pharmacies, health food stores, or specialty shops, that may have some magnesium bis-glycinate supplements available for sale. Buying locally can be more reliable, as you can see and try the product before buying it, but it can also be more expensive, limited, or embarrassing, as you may not have many options or privacy.
• Custom-made services, such as compounding pharmacies or online labs, that can create a magnesium bis-glycinate supplement according to your specifications and measurements. Buying custom-made can be more personalized, as you can get a tailored dosage and formulation for your supplement, but it can also be more costly, time-consuming, or complicated, as you may have to wait for the product to be made and delivered.

Question: Where can I buy magnesium bis-glycinate and what should I look for in a quality product?

Answer: Magnesium bis-glycinate is widely available in various forms such as capsules, tablets, powders, or liquids. You can buy it from online retailers, health food stores, pharmacies, or supermarkets. When choosing a product, you should look for the following features:

• The amount of elemental magnesium per serving. This is the actual amount of magnesium that your body can use. Some products may contain more or less magnesium than what is stated on the label. Look for products that provide at least 100 mg of elemental magnesium per serving.
• The source of magnesium. Look for products that use pure magnesium bis-glycinate without any additives, fillers, binders, or artificial ingredients. Avoid products that use magnesium oxide or other forms of magnesium that are poorly absorbed or cause gastrointestinal distress.
• The quality and safety of the product. Look for products that are tested by third-party labs for purity, potency, and contaminants. Avoid products that are expired, damaged, or have a bad smell or taste.

Question: What are some natural sources of magnesium?

Answer: Magnesium is an essential mineral that can be obtained from various natural sources, such as:

• Foods, such as green leafy vegetables, nuts, seeds, legumes, whole grains, dairy products, meat, fish, and chocolate. These foods contain different amounts and types of magnesium that can be absorbed and utilized by the body.
• Water, such as tap water, bottled water, or mineral water. These water sources contain different levels and forms of magnesium that can vary depending on the source, treatment, and location of the water.
• Supplements, such as magnesium bis-glycinate, magnesium oxide, magnesium citrate, magnesium chloride, or magnesium sulfate. These supplements contain different doses and qualities of magnesium that can have different effects and benefits on the body.