Magnesium bisglycinate
Magnesium bisglycinate is magnesium bound to two molecules of the amino acid glycine.
Mg(C₂H₄NO₂)₂
200–250 mg of elemental magnesium a day. If your multivitamin contains magnesium, subtract it.
What it is
This chelated form is well absorbed and gentle on the stomach, unlike forms such as oxide. Glycine also has a calming effect of its own, which makes this combination one of the most versatile.
What it is used for
The quiz suggests it when your answers justify it. It usually appears with these goals:
What the evidence says
Consistent trials and reviews in people, or health claims authorised in the EU.
Authorised EU claim Magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue. EFSA sets 250 mg a day as the maximum supplemental magnesium to avoid a laxative effect.
| Year | What was studied | What was found | Source |
|---|---|---|---|
| 2025 | The largest, most specific RCT of bisglycinate | 155 adults with poor sleep: bisglycinate reduced insomnia severity compared with placebo, although the effect was modest. | Schuster et al.Nature and Science of Sleep |
| 2021 | The meta-analysis on insomnia | Review of 3 trials with 151 older people: with magnesium they took about 17 minutes less to fall asleep than with placebo; total sleep time did not change significantly. The quality of the evidence is low. | Mah & PitreBMC Complementary Medicine and Therapies |
| 2001 | Period pain | Cochrane review: in three small trials, magnesium relieved period pain better than placebo and reduced the need for painkillers. No recommended dose could be set. | Proctor and MurphyCochrane Database of Systematic Reviews |
What to look for on the label
- 100% chelated bisglycinate (not mixed with oxide) and the dose stated as elemental magnesium.
Precautions
- If you have kidney disease, ask first.
- At high doses it can have a laxative effect.
- Keep it 2–4 hours apart from levothyroxine, bisphosphonates and antibiotics.
Where to find it
Products whose label meets what this profile asks for: form, dose per serving and nothing that contradicts it. Three at most: quality of the active comes first and, among the best, we look for one option in each price range. We choose by composition, not by who pays. The shops are European or ship to Europe.
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NaturitasShips from Spain€€€High endSolgar
Magnesium bisglycinate
120 mg of magnesium per capsule, as bisglycinate
For the reference dose2 capsules: 240 mgView at Naturitas (opens in a new tab)Meets the criteria.
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VegaveroShips from Germany€€Mid rangeVegavero
Magnesium bisglycinate
100 mg of magnesium per capsule, as bisglycinate
For the reference dose2 capsules: 200 mgView at Vegavero (opens in a new tab)Meets the criteria. With 2 capsules you stay at the reference dose, within the 250 mg a day maximum set by EFSA.
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HSNShips from Spain€BudgetEssential Series
Magnesium bisglycinate 100 mg
100 mg of magnesium per capsule, no oxide
For the reference dose2 capsules: 200 mgView at HSN (opens in a new tab)Meets the criteria. With 2 capsules you stay at the reference dose, within the 250 mg a day maximum set by EFSA.
We link to the shop; we do not sell anything. Today we earn no commission on any link. If we ever do, the link will say so and the selection will not change: the label decides. Labels checked on 2 November 2026; check the one on the pack before you buy. All these shops deliver to the EU; some of their pages open in Spanish. How we are funded.
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Is it for you?
The quiz decides from your answers, not from a profile.
Profile reviewed on 3 November 2026. Sources: EFSA, Regulation (EU) 432/2012 and published studies. Image: Chemical apparatus. Engraving by J. Pass, 1801. Wellcome Collection, public domain.
General information based on published scientific evidence and EU law. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, and are not intended to diagnose, treat or prevent any disease.
Do not exceed the daily dose stated on each product. If you take medication, have a medical condition or have any doubts, ask your doctor or pharmacist.