Looking for the best form of magnesium ? We'll explain why magnesium bisglycinate is a real game-changer. Its secret: glycine, which ensures high bioavailability and perfect absorption of this essential mineral by your body, without disrupting your digestion. The benefits are there, and so is the digestive tolerance!
Key takeaways:
- Better absorption: Magnesium bisglycinate is the most bioavailable form, so your body absorbs it much better.
- High tolerance: No more digestive problems, its formula is designed to be gentle with your intestines.
- The benefits of magnesium bisglycinate are
- Fatigue reduction
- Stress and anxiety reduction
- Sleep improvement
- Muscle support and recovery (cramps)
- Improved concentration and memory
- Supporting hormonal balance
- Bone support
What is magnesium bisglycinate?
In short: It's a form of magnesium bound to an amino acid, glycine. The result? Maximum absorption by your body and perfect digestive tolerance . It's therefore very effective, without causing stomach upset.
Magnesium bisglycinate is a very clever chelated form . Imagine a magnesium molecule sandwiched between two molecules of an amino acid: glycine. This unique structure protects the mineral and makes it incredibly effective and stable for your body.
Its main advantage lies in its exceptional bioavailability . Because it is bound to glycine, it is very easily absorbed through the intestinal wall. This optimized absorption ensures excellent tolerance and avoids the laxative effect sometimes associated with other forms.
Our expert solution
At Supernutrition, we specifically formulated our Magnesium Bisglycinate to meet this need for high quality. Each capsule, pure and free of unnecessary additives, provides you with an optimal dose for maximum effectiveness and perfect absorption.
See our Magnesium BisglycinateNow that you know why this form is so special, let's explore together the concrete benefits it brings to your body.
The main benefits of magnesium bisglycinate
In short: This supplement is a true ally for your overall well-being. It helps reduce fatigue, soothes the nervous system to better manage stress, promotes restful sleep, and ensures proper muscle function. A beneficial choice for feeling better every day.
Fatigue reduction
This benefit is often the first one sought . Magnesium bisglycinate is essential for energy metabolism: it plays a key role in converting the food you eat into energy. If you constantly feel tired, your diet may not be meeting your daily requirements.
A study published in 2023 in Nutrients showed that magnesium supplementation was associated with a significant reduction in physical and mental fatigue. It's a direct boost to maintaining your vitality.
Source: https://www.mdpi.com/2072-6643/15/9/2154
Stress and anxiety reduction
Magnesium is often called the "relaxation mineral." Its effect is direct on the nervous system: it helps regulate neurotransmitters that promote calmness, such as GABA. For someone prone to stress, it is a valuable support.
A 2023 meta-analysis confirmed that magnesium bisglycinate supplementation has a beneficial effect on the symptoms of depression in adults. The high absorption of bisglycinate makes this effect even more pronounced.
Source: https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2023.1333261/full
Sleep improvement
Quality sleep is a cornerstone of good health. Magnesium bisglycinate contributes to muscle and nerve relaxation , two essential conditions for falling asleep. It also plays a role in the production of melatonin, the sleep hormone. Its role is therefore multifaceted, contributing to more restful nights.
A 2012 systematic review examining the effects of magnesium supplementation noted a significant improvement in sleep duration , a reduction in time to fall asleep, and an increase in serum melatonin levels.
Source: https://pubmed.ncbi.nlm.nih.gov/23853635/
Muscle support and recovery
This is THE well-known benefit for athletes. Magnesium bisglycinate is essential for muscle contraction and relaxation . It helps maintain a good electrolyte balance , which can reduce cramps, soreness, and muscle tension after exercise.
Research has shown that adequate magnesium levels are crucial for muscle function and that supplementation can improve performance and recovery. It's the best choice to support your body.
Source: https://dumas.ccsd.cnrs.fr/dumas-04780555v1
Improved concentration and memory
Your brain also has a high need for magnesium to function properly. This mineral plays a role in synaptic plasticity , which is the basis of learning and memory. Maintaining good levels can help support mental clarity and cognitive function.
Supporting hormonal balance
Magnesium bisglycinate is beneficial for hormonal balance , particularly in women. It can help regulate fluctuations related to the menstrual cycle and alleviate certain discomforts, such as premenstrual syndrome (PMS), by acting on the nervous system and muscles.
A clinical study has shown that a magnesium supplement combined with vitamin B6 was effective in reducing PMS symptoms , demonstrating its regulatory role.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161081/
Bone support
We often think of calcium, but magnesium bisglycinate is just as essential for bone health. Approximately 60% of your body's magnesium is stored in the skeleton . It contributes to bone density and plays a role in activating vitamin D, which is necessary for calcium absorption.
| Benefit | Summary of the action | Ideal for... |
|---|---|---|
| Energy | Participates in the production of cellular energy. | People who feel tired or lack vitality. |
| Serenity | Helps regulate the nervous system and neurotransmitters of calm. | Managing daily stress and mild anxiety. |
| Sleep | Promotes muscle and nerve relaxation, and supports melatonin production. | Those who have difficulty falling asleep or who wake up during the night. |
| Muscles | Contributes to normal muscle function and electrolyte balance. | Athletes, and people suffering from cramps or tension. |
| Concentration | It plays a key role in nerve transmission and memory. | Students, or for support of cognitive functions. |
| Feminine Balance | Helps alleviate discomfort associated with the menstrual cycle. | Women seeking greater comfort during their cycle. |
| Bone Health | Contributes to calcium absorption and the strength of bone structure. | Maintaining strong bone mass at any age. |
Each of these benefits demonstrates how relevant and versatile magnesium bisglycinate is as a choice . But why choose it over other products?
Why choose bisglycinate over another form?
In short: Not all magnesium is created equal. Magnesium bisglycinate stands out for its perfect absorption and unparalleled digestive tolerance. It is more easily absorbed and gentler on the intestines than citrate or marine magnesium, and the glycine content provides a real boost for relaxation.
When choosing a magnesium supplement, the important factor is what it's combined with. Each form is different because the magnesium is bound to another molecule that influences its absorption and action. This is the key to understanding why bisglycinate stands out.
Some forms, like marine magnesium (often a mixture of oxide and other salts), are rich in elemental magnesium but have low bioavailability . The drawback? A frequent laxative effect, because what isn't absorbed remains in the intestine and attracts water.
Magnesium citrate is much better absorbed than magnesium oxide, but it can also accelerate intestinal transit. For sensitive individuals, it isn't always the best choice. Malate is beneficial for energy, and pidolate for cognitive function; they have more targeted uses.
More modern forms like glycerophosphate or liposomal magnesium are also very well tolerated and absorbed. In our opinion, magnesium bisglycinate remains the champion of versatility : it is not only highly bioavailable and gentle, but its combination with glycine gives it a unique relaxing effect.
As you've probably gathered, choosing bisglycinate means opting for effectiveness without compromising on digestive comfort. Now that this point is clear, let's see how to use it most effectively.
How to properly use magnesium bisglycinate?
In short: For an effective course of treatment, aim for approximately 300 mg of magnesium per day, ideally divided into two doses for better absorption (as magnesium is not stored in the body). Keep in mind: take magnesium in the evening, primarily for relaxation, and in the morning, for energy. The ideal duration is 1 to 3 months. And don't panic if you occasionally take too much; this form is very safe.
What dosage for which needs?
For this type of dietary supplement, the recommended daily intake is around 300 mg of magnesium for an adult. This generally corresponds to 2 or 3 capsules or tablets. Read the label carefully to adjust the dosage according to your product.
How long should a course of magnesium bisglycinate be taken?
A course of magnesium is often recommended for a period of 1 to 3 months . This is the time needed for your body to replenish its reserves and for you to experience lasting benefits. You can certainly repeat the course several times a year if needed.
Morning or evening? When should I take my magnesium?
It all depends on the effect you're looking for! In the evening, about 30 minutes before bed, to promote sleep and relaxation . Or in the morning, with breakfast, to better manage the day's stress . In our opinion, it's best to avoid taking it on an empty stomach to maximize its benefits.
FAQ – The benefits of magnesium bisglycinate
Which should I choose: magnesium bisglycinate or marine magnesium?
The major advantage of bisglycinate is its tolerability. Marine magnesium can cause digestive upset such as diarrhea. Bisglycinate, bound to an amino acid (glycine), avoids this problem. It is better absorbed, without unpleasant side effects .
After how many days can one expect results with magnesium bisglycinate?
For sleep and stress relief, effects can be felt within a few days. For deeper benefits such as reduced fatigue, allow 2 to 4 weeks of regular use, the time it takes for your body to replenish its stores.
Can pregnant or breastfeeding women consume magnesium bisglycinate?
Magnesium requirements increase during pregnancy. In our opinion, it is essential to always consult your doctor or midwife before starting any supplementation to ensure there are no contraindications.
Is it safe to take magnesium bisgycinate every day?
Generally, courses of treatment lasting 1 to 3 months are recommended, to be repeated if necessary. Continuous use may be considered for specific needs, but it is always best to discuss this with a healthcare professional.
Does magnesium bisglycinate cause weight gain?
Absolutely not. Magnesium is a mineral that contains no calories. On the contrary, it contributes to the proper functioning of energy metabolism. Therefore, there is no link between this supplement and weight gain.
