The benefits of magnesium bisglycinate: everything you need to know...
Pharmacist Dirk | Founder Metis Supplements
Last updated: 11 April 2026
Key Facts
- Magnesiumbisglycinaat heeft een hogere biobeschikbaarheid dan oxide of citraat, met minder kans op darmklachten
- Het draagt bij aan de vermindering van vermoeidheid en ondersteunt de normale werking van het zenuwstelsel
- Een dagelijkse inname van 200-400 mg elementair magnesium wordt aanbevolen, bij voorkeur bij een maaltijd
Magnesium bisglycinate is a supplement that is becoming increasingly popular due to the many health benefits it can provide. In this article, we will take an in-depth look at what magnesium bisglycinate is, how it works, and what health benefits it offers.
What is magnesium bisglycinate?
Magnesium bisglycinate is a form of magnesium in which the mineral is bound to the amino acid glycine. This is an essential amino acid involved in numerous processes in the body. By binding magnesium to glycine, the absorption and bioavailability of magnesium is improved.
Magnesium is an important mineral involved in more than 300 enzymatic reactions in the body. It plays a role in energy production, muscle contraction, nerve function, and bone health. A magnesium deficiency can lead to symptoms such as muscle cramps, fatigue, and irritability.
Taking magnesium bisglycinate can help replenish magnesium levels in the body and prevent deficiencies. It is often used as a dietary supplement by people who have difficulty getting enough magnesium from their diet.
The chemical composition of magnesium bisglycinate
Magnesium bisglycinate consists of magnesium bound to two glycine molecules. This is a stable compound that can be easily absorbed by the body.
Glycine is a non-essential amino acid that naturally occurs in foods such as meat, fish, dairy products, and legumes. It plays an important role in protein synthesis, collagen formation, and regulation of the nervous system.
The binding of magnesium to glycine ensures that the mineral is better absorbed in the intestines and transported more efficiently to the cells in the body. This increases the bioavailability of magnesium, meaning it can be more easily utilised by the body.
How is magnesium bisglycinate produced?
The production of magnesium bisglycinate begins with combining magnesium oxide or magnesium carbonate with glycine. Through chemical reactions, magnesium bisglycinate is ultimately formed. The resulting product is then processed into supplements in the form of capsules or tablets.
The production of magnesium bisglycinate requires careful control of the chemical reactions and the purity of the ingredients. It is important that the final product is free from contaminants and meets quality standards for dietary supplements.
After production, magnesium bisglycinate supplements are often packaged in dark glass bottles to protect them from light and moisture. This helps maintain the stability and quality of the product, ensuring it retains its effectiveness throughout its shelf life.
The use of magnesium bisglycinate as a dietary supplement has become popular due to its improved absorption and gentle effect on the intestines. Many people experience fewer stomach complaints and digestive issues when using magnesium bisglycinate compared to other forms of magnesium supplements.
If you are considering using magnesium bisglycinate as a dietary supplement, it is always advisable to consult your doctor or a qualified nutritionist first. They can help determine whether this supplement is suitable for your specific needs and identify any interactions with other medications or health conditions.
The health benefits of magnesium bisglycinate
Magnesium bisglycinate offers several health benefits, including:
Supporting the nervous system
Magnesium plays an important role in communication between nerve cells. It helps transmit nerve signals and contributes to healthy nerve function. By using magnesium bisglycinate, the nervous system can function optimally.
Moreover, magnesium is also involved in the production of neurotransmitters, chemicals involved in the transmission of signals in the brain. This means that magnesium bisglycinate not only supports nerve function, but can also contribute to healthy mental well-being.
Additionally, magnesium has a relaxing effect on muscles, including the muscles in the nervous system. This can help reduce muscle tension and relieve symptoms such as muscle cramps and spasms.
Promoting heart health
Magnesium is essential for a healthy heart and a normal heartbeat. It helps relax the heart muscle and contributes to good blood pressure regulation. By taking magnesium bisglycinate, heart health can be supported.
Moreover, magnesium also affects the blood vessels. It helps dilate the blood vessels, improving blood flow and lowering blood pressure. This can reduce the risk of cardiovascular disease.
Additionally, magnesium can also help prevent cardiac arrhythmias, such as atrial fibrillation. It regulates the electrical activity of the heart and ensures it continues to beat in a healthy rhythm.
Improving sleep quality
A good night's rest is essential for overall health and well-being. Magnesium bisglycinate can help improve sleep by promoting relaxation and enhancing sleep quality. This can lead to a better night's rest and more energy throughout the day.
Magnesium plays a role in the regulation of melatonin, the hormone responsible for regulating the sleep-wake cycle. By taking magnesium bisglycinate, melatonin production can be stimulated, which can help with falling asleep and maintaining a healthy sleep pattern.
Moreover, magnesium also influences the production of serotonin, a neurotransmitter involved in regulating mood and sleep. A healthy magnesium level can help promote a positive mood and reduce symptoms of insomnia and restlessness.
In addition to promoting a good night's rest, magnesium bisglycinate can also help reduce nocturnal muscle cramps. These unpleasant cramps can often occur during sleep and can disrupt sleep quality. By taking magnesium bisglycinate, muscles can relax and nocturnal muscle cramps can be reduced.
How to use magnesium bisglycinate
Magnesium bisglycinate is a dietary supplement that is becoming increasingly popular due to the many health benefits it offers. It is a form of magnesium that is well absorbed by the body and is often used to supplement a magnesium deficiency. In this section, we will discuss how to use magnesium bisglycinate properly.
Recommended dosage and use
The recommended dosage of magnesium bisglycinate can vary depending on age, gender, and individual needs. In general, it is recommended to take 200–400 mg of magnesium bisglycinate daily. It is important not to exceed the recommended dosage unless otherwise prescribed by a doctor or dietitian.
It is best to take magnesium bisglycinate with food, as this can improve its absorption. Take the supplement with a glass of water or follow the instructions on the packaging. Some people prefer to take magnesium bisglycinate in the morning, while others prefer to take it in the evening. It is important to experiment and discover what works best for your body.
It may take some time before you begin to experience the benefits of magnesium bisglycinate. It is important to be consistent with taking the supplement and to be patient. Always consult a doctor or dietitian before taking supplements, especially if you are already taking medication or have an underlying medical condition.
Possible side effects and precautions
Magnesium bisglycinate is generally well tolerated and has few side effects. In rare cases, it may cause stomach complaints or diarrhoea. If you experience these side effects, stop taking the supplement and consult a healthcare provider.
It is important to remember that magnesium bisglycinate is a dietary supplement and not a replacement for a healthy diet and lifestyle. It is always best to obtain nutrients from whole foods, such as green leafy vegetables, nuts, seeds, and whole grains. However, magnesium bisglycinate can be a useful addition, especially for people who have difficulty getting enough magnesium from their diet.
If you are pregnant, breastfeeding, or have an underlying medical condition, it is important to speak with a healthcare provider first before taking magnesium bisglycinate. They can advise you on the correct dosage and any precautions you should take.
In short, magnesium bisglycinate can be a valuable supplement to replenish a magnesium deficiency and support overall health. It is important to follow the recommended dosage, take the supplement with food, and report any side effects to a healthcare provider. With proper care and precautions, magnesium bisglycinate can make a positive contribution to your well-being.
Magnesium bisglycinate versus other forms of magnesium
Magnesium is an essential mineral involved in more than 300 enzymatic reactions in the body. It plays an important role in energy production, muscle function, nerve signal transmission, and bone health. There are various forms of magnesium supplements available, including magnesium bisglycinate, magnesium oxide, and magnesium citrate. In this section, we will compare magnesium bisglycinate with other forms of magnesium.
Comparison with magnesium oxide
Magnesium oxide is a common form of magnesium supplement often used due to its low cost. It contains a higher dosage of magnesium but is generally less well absorbed by the body compared to magnesium bisglycinate. This is because magnesium oxide reacts less well with stomach acid and is therefore more difficult to absorb. It can even have a laxative effect at higher dosages. In contrast, magnesium bisglycinate is considered a better choice due to its higher absorption and bioavailability. It is well tolerated by the stomach and rarely causes side effects such as diarrhoea.
In addition to better absorption, magnesium bisglycinate has another advantage. It is bound to the amino acid glycine. Glycine has a calming effect on the nervous system and can help promote a good night's rest. This makes magnesium bisglycinate a popular choice for people who struggle with sleep problems or stress.
Comparison with magnesium citrate
Magnesium citrate is another commonly used form of magnesium supplement. It is better absorbed than magnesium oxide, but less well than magnesium bisglycinate. Magnesium citrate has the advantage of good solubility in water, making it easily absorbed in the gastrointestinal tract. However, it can have a mildly laxative effect at higher dosages.
What sets magnesium bisglycinate apart from magnesium citrate is the bound glycine. This binding ensures that magnesium bisglycinate is absorbed even better by the body. Glycine also has other benefits, such as supporting brain function and reducing inflammation. This makes magnesium bisglycinate an interesting choice for people who not only want to increase their magnesium intake but also want to benefit from the advantages of glycine.
It is important to note that the choice of a particular form of magnesium depends on individual needs and preferences.
Frequently asked questions about magnesium bisglycinate
Magnesium bisglycinate is a form of magnesium often used as a dietary supplement. It is known for its many health benefits and is frequently recommended by doctors and dietitians. In this section, we will answer some frequently asked questions about magnesium bisglycinate.
Is magnesium bisglycinate safe for daily use?
Yes, magnesium bisglycinate is generally safe for daily use, as long as the recommended dosage is not exceeded. However, it is always wise to consult a doctor or dietitian before taking supplements, especially if you have an underlying medical condition or are taking medication.
Magnesium bisglycinate is well tolerated by most people and rarely causes side effects. However, it is important to follow the recommended dosage, as too much magnesium can be harmful to health. An excess of magnesium can lead to diarrhoea, nausea, abdominal pain, and other gastrointestinal complaints.
Therefore, it is important to read the instructions on the packaging and not exceed the recommended dosage. If you are unsure about the correct dosage, consult a healthcare professional.
Can I take magnesium bisglycinate during pregnancy?
During pregnancy, it is important to be extra cautious with supplements. Although magnesium bisglycinate is generally considered safe, it is always important to be careful with supplements during pregnancy and breastfeeding. Always consult a doctor before using magnesium bisglycinate during these periods.
During pregnancy, the body needs extra magnesium for the development of the foetus and the support of the mother. Magnesium bisglycinate can be a good option to meet this need, but it is important to discuss the correct dosage and any side effects with a doctor.
Additionally, some women may experience constipation during pregnancy, a common problem. Magnesium bisglycinate can help improve bowel movements and relieve constipation. However, it is also important to take other measures, such as increasing fibre intake and drinking sufficient water.
In conclusion, magnesium bisglycinate offers many health benefits, including supporting the nervous system, promoting heart health, and improving sleep. It is a safe supplement that is well absorbed by the body. Always consult a doctor or dietitian before using magnesium bisglycinate, especially if you are pregnant or have underlying medical conditions.
Frequently Asked Questions
Bisglycinaat: de best opneembare vorm van magnesium. Ondersteunt energieniveau, zenuwstelsel en slaapkwaliteit.
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