Quick summary
Magnesium bisglycinate is a chelated form of magnesium in which magnesium ions are bound to the amino acid glycine. This form is used as a source of magnesium, an essential mineral involved in numerous physiological functions including muscle and nerve function, energy metabolism, bone health, and electrolyte balance.
What is it?
Magnesium bisglycinate is a dietary supplement form of magnesium characterized by the mineral’s chemical bonding to two glycine molecules (a process called chelation). This design aims to improve magnesium’s absorption and gastrointestinal tolerance in comparison to some inorganic magnesium salts. However, magnesium bisglycinate is one of several magnesium supplement forms, including oxide, citrate, sulfate, and chloride salts.
Main functions in the body
- Supports normal muscle and nerve function
- Involved in energy metabolism
- Assists in maintaining normal bone structure
- Contributes to electrolyte balance
Magnesium is a critical mineral that acts as a cofactor in hundreds of enzymatic reactions relevant to cellular function and systemic physiology.
Recommended intake and upper limit
The Recommended Dietary Allowance (RDA) or Adequate Intake (AI) values for magnesium apply regardless of the chemical form—including magnesium bisglycinate. These values vary by age, sex, and life stage. Tolerable Upper Intake Levels (ULs) refer to supplemental magnesium intake in total and do not differ by magnesium form.
Currently, there are no magnesium bisglycinate-specific RDAs or ULs established. General magnesium intake guidelines should be followed as per authoritative sources such as the NIH Office of Dietary Supplements.
| Age/Sex Group | RDA or AI (mg/day) |
|---|---|
| Adult men | ~400-420 mg |
| Adult women | ~310-320 mg |
| Pregnant women | 320-360 mg |
| Breastfeeding women | 310-320 mg |
Values vary significantly by age and life stage; consult official nutrition guidelines for precise recommendations.
Best food sources
- Green leafy vegetables (e.g., spinach)
- Nuts and seeds
- Whole grains
- Legumes
- Fortified foods
Dietary magnesium from foods contributes substantially to total magnesium status, regardless of supplement type.
Deficiency: causes, symptoms and risk groups
Risk groups who may be susceptible to magnesium deficiency include:
- Individuals with gastrointestinal diseases causing malabsorption
- People with chronic alcoholism
- Patients using certain diuretics or proton pump inhibitors
- Older adults
- Individuals with poorly controlled diabetes
Signs and symptoms of magnesium deficiency can include:
- Muscle twitches and cramps
- Fatigue
- Abnormal heart rhythms
- Numbness or tingling sensations
Diagnosis and treatment typically refer to magnesium status irrespective of supplement form.
Supplement forms
- Magnesium bisglycinate (chelated form)
- Magnesium oxide
- Magnesium citrate
- Magnesium sulfate
- Magnesium chloride
These forms differ in chemical composition, absorption, and tolerability, but magnesium bisglycinate is distinct as a chelated form.
Absorption and bioavailability
Magnesium bisglycinate is believed to have improved absorption and bioavailability compared with some inorganic magnesium salts like oxide or sulfate. The chelation to glycine may enhance gastrointestinal tolerance and reduce common magnesium supplement side effects. However, conclusive human clinical data specific to magnesium bisglycinate remain limited.
Factors influencing magnesium absorption include:
- Enhancers: Vitamin D has been shown to enhance magnesium absorption generally.
- Inhibitors: High doses of calcium and presence of phytates and oxalates in foods can reduce absorption.
While bisglycinate’s chelated form may offer advantages, definitive evidence proving superiority over other forms is lacking.
Potential benefits: what does the evidence say?
Magnesium nutritional status and deficiency correction:
There is strong evidence supporting magnesium’s essential roles in human health and that correcting magnesium deficiency using supplements can improve related symptoms such as muscle cramps or irregular heart rhythms. However, no conclusive evidence currently differentiates the clinical benefits specifically attributable to magnesium bisglycinate compared with other magnesium salts.
Claims regarding unique benefits of magnesium bisglycinate over other forms should be interpreted cautiously given the limited data.
Side effects and toxicity
Magnesium supplements, including bisglycinate, are generally safe when taken within recommended limits. However, they may cause mild gastrointestinal discomfort (e.g., diarrhea) at high doses.
Toxicity is usually associated with excessive supplemental magnesium intake and is not specifically studied for the bisglycinate form. Users should avoid exceeding tolerable upper intake levels for supplemental magnesium regardless of form.
Special populations: Individuals with impaired renal function should use magnesium supplements cautiously and under medical supervision to avoid accumulation and toxicity.
Drug and nutrient interactions
No specific drug or nutrient interactions unique to magnesium bisglycinate are documented in the current evidence. Magnesium supplements in general may interact with certain medications, such as some diuretics, antibiotics, and proton pump inhibitors; patients should consult healthcare professionals for personalized advice.
Who should be careful?
- People with kidney disease or impaired renal function
- Individuals with thyroid disease or iron overload disorders
- Those who are pregnant or breastfeeding should consult a healthcare professional before supplementing
- People taking medications affecting magnesium status or renal clearance
- Individuals with chronic health conditions or complex medical histories
Caution and professional advice are advised when considering magnesium bisglycinate supplementation in these groups.
Frequently asked questions
- Is magnesium bisglycinate better absorbed than other magnesium forms?
It is believed to have improved absorption and better gastrointestinal tolerance compared to some other forms like magnesium oxide or sulfate, but direct clinical evidence is limited. - Can magnesium bisglycinate help with muscle cramps?
Magnesium supplementation can help correct deficiency-related muscle cramps, but evidence does not show unique advantages of bisglycinate. - Are there any EU-authorized health claims for magnesium bisglycinate?
Currently, no EU-authorized health claims specifically apply to magnesium bisglycinate. - What dose of magnesium bisglycinate is safe to take?
Dosing should not exceed the total recommended upper limits for supplemental magnesium, and people should follow guidance based on age, sex, and life stage. - Is magnesium bisglycinate suitable for people with sensitive stomachs?
It is often marketed as more tolerable, but individual responses vary.
Evidence limitations
- Lack of magnesium bisglycinate-specific clinical trial data directly comparing efficacy or safety with other magnesium forms.
- No validated EU-authorized health claims specifically for magnesium bisglycinate.
- Safety details specific to magnesium bisglycinate remain incomplete in the scientific literature.
References
Disclaimer: This page provides general information for educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before beginning any new supplement, especially if you are pregnant, breastfeeding, have a medical condition, or take medications.
Last reviewed
June 2024