Magnesium Bisglycinate
The most bioavailable and gentle form of magnesium. Critical for 300+ enzymatic reactions, sleep, muscle relaxation, and stress management.
Pharmacists & Nutrition Researchers · Updated March 2026
200–400 mg
Dosage
evening
Timing
Strong
Evidence
2 cited
Studies
Benefits of Magnesium Bisglycinate
Improves sleep quality and reduces insomnia
Reduces muscle cramps and tension
May lower anxiety and stress
Supports heart rhythm regularity
Helps with constipation (other forms more so)
How Magnesium Bisglycinate Works
Magnesium is a cofactor for over 300 enzymes. It regulates NMDA receptors (calming excitatory neurotransmission), supports GABA activity, and is essential for ATP energy production. Bisglycinate form is chelated to glycine, which itself has calming properties.
Recommended Dosage
Bisglycinate is the best-absorbed form with least GI side effects. Take 1-2 hours before bed for sleep benefits. Avoid taking with high-dose calcium or zinc at the same time.
Who Should Avoid Magnesium Bisglycinate
Key Research
The effect of magnesium supplementation on sleep quality (2021)
Magnesium supplementation improved sleep time and efficiency in older adults
DOI: 10.1002/jcsm.12098Magnesium and stress (2020)
Low magnesium status is associated with increased stress and anxiety
DOI: 10.3390/nu12123672Recommended Magnesium Bisglycinate Brands in India
Pure Encapsulations Magnesium (Glycinate)
Pure Encapsulations
"Pure bisglycinate form with no fillers or additives. Pure Encapsulations is NSF-certified and among the most trusted hypoallergenic supplement brands globally."
Carbamide Forte Chelated Magnesium Glycinate
Carbamide Forte
"Chelated bisglycinate form from a trusted Indian brand. Good bioavailability at a fraction of the cost of imported alternatives."
Products are selected based on quality, testing, and purity — not affiliate economics. See our selection criteria.
Works Well With
Vitamin D3
Vitamin D3 + Magnesium: Magnesium is required for Vitamin D activation in the body.
Ashwagandha
Ashwagandha + Magnesium: Both support relaxation and sleep through complementary mechanisms.
Melatonin
Melatonin + Magnesium: Complementary sleep support — melatonin for onset, magnesium for depth and muscle relaxation.
Frequently Asked Questions
What is Magnesium Bisglycinate used for?
The most bioavailable and gentle form of magnesium. Critical for 300+ enzymatic reactions, sleep, muscle relaxation, and stress management.
What is the recommended dosage of Magnesium Bisglycinate?
The clinically studied dosage range is 200–400 mg per day. Bisglycinate is the best-absorbed form with least GI side effects. Take 1-2 hours before bed for sleep benefits. Avoid taking with high-dose calcium or zinc at the same time.
When is the best time to take Magnesium Bisglycinate?
Magnesium Bisglycinate is best taken in the evening. Bisglycinate is the best-absorbed form with least GI side effects. Take 1-2 hours before bed for sleep benefits. Avoid taking with high-dose calcium or zinc at the same time.
Is Magnesium Bisglycinate safe?
Magnesium Bisglycinate is generally considered safe at recommended dosages. However, it may be contraindicated for: Severe kidney disease, Myasthenia gravis, Heart block. Always consult a healthcare professional before starting any supplement.
Is Magnesium Bisglycinate vegetarian?
Magnesium Bisglycinate supplements are available in vegetarian form. Check the specific product label for capsule ingredients.
Can I take Magnesium Bisglycinate with other supplements?
Be aware of these interactions: May reduce absorption of certain antibiotics (tetracyclines, quinolones). May enhance effects of muscle relaxants. May lower blood pressure — monitor if on BP medications
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