What are the side effects of magnesium bisglycinate?

Bisglycinate is a form of magnesium that is generally well tolerated, but it can cause mild side effects in some people, including digestive problems or increased drowsiness.

Magnesium bisglycinate: why is it better tolerated?

That's its structure! The magnesium is protected by glycine, an amino acid. This "chelated" form is therefore gentle on your stomach , offering maximum absorption without the usual digestive discomfort.

The great strength of magnesium bisglycinate lies in this unique bond. As a chelated magnesium salt, it is much safer for the body. Your body absorbs it gently, ensuring very high digestive tolerance .

Its effectiveness is therefore maximized to provide you with its benefits . It supports normal muscle function, a calm nervous system in the face of stress, and helps reduce fatigue. All this without causing the unpleasant side effects of other dietary supplements.

What are the possible side effects?

Rest assured, the risk is very low . The rare effects are digestive (if the dosage is too high), drowsiness (due to glycine), interactions with certain medications, or hypermagnesemia, a danger almost exclusively to people suffering from kidney failure.

This dietary supplement is known for its high safety profile . However, it's wise to be aware of the potential risks, even if rare, for worry-free use. Side effects are often linked to an inappropriate dosage or a specific health condition. Here are the symptoms to be aware of.

Mild digestive problems (rare)

The main reported side effect is digestive , although this is rare with bisglycinate. Too high an intake can sometimes cause loose stools , rather than diarrhea, gas, or abdominal pain. This is your body's signal that the dose may need adjusting. To avoid this, start with a lower dose.

Occasional fatigue or drowsiness

Glycine, when combined with magnesium, has a relaxing effect on the nervous system. For some people, this can result in mild drowsiness . In our opinion, this effect can be beneficial if you take magnesium in the evening to promote sleep, but it should be considered if you consume it during the day.

Potential drug interaction

One point to be aware of is the interaction with certain medications. Magnesium can decrease the absorption of some antibiotics ( tetracyclines, quinolones ) and osteoporosis treatments ( bisphosphonates ). The best approach is to separate the intake of your magnesium supplement from these medications by at least two hours to preserve the effectiveness of each.

Risk of hypermagnesemia (rare)

Magnesium overdose , known as hypermagnesemia, is a danger that should not be ignored, but it is rare in healthy individuals. It manifests with symptoms such as hypotension, nausea, vomiting, or muscle weakness. This risk almost exclusively affects people with impaired kidney function .

Now that you know that these effects are both rare and manageable , let's look together at how you can actively limit them.

How to limit the side effects of magnesium bisglycinate?

It's simple. Follow the dosage instructions , start slowly, take your capsule with a meal and a large glass of water, and choose a quality product. These few steps are all it takes to make your treatment as effective as it is comfortable.

To avoid side effects and fully benefit from your supplement, a few simple steps are all it takes. These easy steps ensure optimal absorption while guaranteeing maximum digestive comfort. It's mainly a matter of common sense and listening to your body. In our opinion, the key is gradual increase.

The correct dosage is your best ally. If you suspect a magnesium deficiency , there's no need to start with the maximum dose. The recommended dosage is there to guide you (approximately 200-300 mg per day).

Taking an appropriate amount of magnesium to meet your individual needs helps avoid most adverse effects.

Here are some practical tips:

Start gradually: Take only half the recommended dose for the first few days. This allows your body time to adjust and drastically reduces the risk of digestive problems.

• Take it with a meal: Swallowing your capsule with food and a large glass of water improves absorption and protects sensitive stomachs. Food acts as a natural buffer.
• Split the doses: If you need a high dose, divide it into two or three doses throughout the day (morning, noon, evening). This is much gentler on your digestive system.
• Check your other intakes: Mineral balance is important. An excess of calcium compared to magnesium, for example, can hinder its absorption. Similarly, ensure you have a good intake of vitamin B6, which facilitates magnesium's entry into cells.
• Choose a quality source: A pure supplement, without controversial additives, is always preferable to minimize side effects and maximize benefits.

If in doubt or if you are undergoing medical treatment, your doctor's advice remains your best source of information.

These tips make the experience beneficial for almost everyone. However, there are some very specific cases where vigilance is necessary.

Contraindications: who really needs to be careful?

Caution is advised for a very specific group: people suffering from kidney failure . For them, medical advice is essential. For others, the risks are virtually nonexistent if the dosage is respected.

Magnesium bisglycinate is a very safe dietary supplement for most people. However, there is one major contraindication where taking it without medical advice poses a real danger. In our opinion, transparency on this point is the best guarantee of health.

The person most at risk is someone suffering from kidney disease or weakness. Kidney failure is the absolute contraindication . Your kidneys act as a filter to eliminate excess magnesium.

If they are not functioning optimally, this mineral can accumulate in the body to a toxic level ( hypermagnesemia ). It is therefore essential to consult your doctor if you have kidney problems.

Special attention is also recommended if you are undergoing treatment for heart conditions (such as severe bradycardia) or a neuromuscular disease (myasthenia gravis).

In these situations, magnesium can interact with your health. Discussing this with a healthcare professional will ensure that a magnesium treatment is appropriate for you.

FAQ – Magnesium bisglycinate and side effects

Now is the time to answer your most frequently asked questions. In our opinion, clear answers are the foundation of successful supplementation. Let's get started!

Which form of magnesium is best tolerated?

Tolerance is key when choosing the right form of mineral. Bisglycinate is often at the top of the list, along with other organic forms such as citrate , liposomal , malate , glycerophosphate , or pidolate . These are much better absorbed than marine magnesium (often the oxide), which can have a more laxative effect.

Is it safe to take bisglycinate every day?

Yes, taking it daily is perfectly safe if you follow the recommended dosage. Magnesium is not addictive. It fulfills a need in your body, which can vary, particularly for women, depending on the stage of their lives.

Is bisglycinate suitable for children and seniors?

Yes, its high tolerability makes it an excellent choice for both groups. For a child, the dosage must be adjusted to their weight by a healthcare professional. For seniors, it's an ideal form because digestive absorption can decrease with age.

Can magnesium bisglycinate cause headaches?

That's highly unlikely. On the contrary, this mineral is known for its relaxing effect on muscles and blood vessels, a benefit often sought after to relieve tension. If this is the case, check the other ingredients of the supplement (excipients).

Is it possible to be allergic to magnesium bisglycinate?

An allergy to magnesium itself is impossible, as it is essential for your body. Very rare reactions may be related to an excipient in the capsule or (even more rarely) to glycine. If a reaction occurs, stop taking the product and consult your doctor.

Sources:

• Nutrients, 2024: https://pubmed.ncbi.nlm.nih.gov/39770988/
• Physiol Rev, 2015: https://pubmed.ncbi.nlm.nih.gov/25540137/