What Is Magnesium Bisglycinate? Benefits, Uses and What You Need to Know

From supporting normal muscle function and energy metabolism to contributing to normal psychological function, magnesium is an essential mineral with an important role in everyday wellbeing.

In fact, magnesium is involved in hundreds of processes throughout the body, making it an important nutrient to include in a varied, balanced diet.

While magnesium is naturally found in foods such as nuts, seeds, wholegrains and leafy green vegetables, it is also available in supplement form.

One form you may have come across is magnesium bisglycinate, a type of magnesium supplement in which the mineral is bound to the amino acid glycine.

But what exactly is magnesium bisglycinate, what are the benefits of magnesium, and how does this form compare with other magnesium supplements?

In this guide, we'll explore everything you need to know about magnesium bisglycinate, including its nutritional benefits, how much magnesium you need and how to incorporate it into your daily wellness routine.

What Is Magnesium Bisglycinate?

Magnesium bisglycinate is a form of magnesium in which the mineral is bound to two molecules of glycine, an amino acid naturally found in protein-containing foods.

This creates a chelated form of magnesium, which is commonly used in food supplements.

Magnesium itself is an essential mineral required for numerous physiological functions, including normal muscle function, normal functioning of the nervous system and energy-yielding metabolism.

Magnesium bisglycinate provides a convenient way to incorporate this important mineral into your daily wellness routine.

Is Magnesium Bisglycinate the Same as Magnesium Glycinate?

Yes, the terms magnesium glycinate and magnesium bisglycinate are often used interchangeably when describing magnesium supplements.

More specifically, magnesium bisglycinate refers to magnesium bound to two glycine molecules.

When comparing products, it's worth checking the ingredient list and the amount of elemental magnesium provided per serving, as formulations can vary between brands.

What Does Magnesium Do in the Body?

Magnesium is involved in hundreds of enzyme-related processes throughout the body and plays an important role in maintaining normal physiological functions.

It is required for processes involved in energy metabolism, protein synthesis, muscle function and nerve signalling (de Baaij et al., 2015).

Magnesium also contributes to the maintenance of normal bones and teeth, normal protein synthesis and electrolyte balance.

Much of the body's magnesium is stored in the bones, with the remainder found in muscles and other soft tissues.

As the body requires magnesium for so many everyday functions, maintaining an adequate intake through diet, with supplementation where appropriate, is an important part of supporting overall nutritional wellbeing.

For more information about this essential mineral, explore our guide to why we need magnesium.

What Are the Benefits of Magnesium Bisglycinate?

Magnesium is an essential mineral with a wide range of important functions throughout the body.

From supporting normal muscle function and energy metabolism to contributing to normal psychological function, magnesium plays an important role in everyday wellbeing.

Let's take a closer look at some of the key nutritional benefits of magnesium.

1. Magnesium Contributes to Normal Psychological Function

Magnesium contributes to normal psychological function, making it an important mineral for everyday wellbeing.

Psychological function encompasses processes involved in normal mental functioning, while magnesium is also involved in numerous cellular processes throughout the body.

Magnesium contributes to both normal psychological function and the normal functioning of the nervous system.

Maintaining an adequate magnesium intake through a varied, balanced diet, with supplementation where appropriate, helps ensure the body has the nutrients it needs to function normally.

For a closer look at this topic, explore our guide to magnesium and the nervous system.

2. Magnesium Contributes to Normal Muscle Function

Magnesium plays an important role in normal muscle function, contributing to the processes involved in muscle contraction and relaxation.

Muscle activity relies on carefully regulated interactions between minerals, proteins and cellular signalling processes.

Magnesium is involved in these processes and also participates in reactions involving ATP, the molecule used to transfer energy within cells.

Whether you're physically active or simply looking to support your everyday nutritional needs, maintaining an adequate magnesium intake is an important part of supporting normal muscle function.

Learn more in our dedicated article about magnesium and normal muscle function.

3. Magnesium Contributes to the Reduction of Tiredness and Fatigue

Magnesium contributes to the reduction of tiredness and fatigue, as well as normal energy-yielding metabolism.

Energy-yielding metabolism refers to the processes through which the body converts nutrients from food into usable energy.

Magnesium plays a role in numerous enzyme reactions involved in these processes, including those that use ATP.

Ensuring an adequate magnesium intake is therefore one way to support the body's normal energy-related functions.

For more information, read our guide to magnesium and tiredness.

4. Magnesium Contributes to Normal Functioning of the Nervous System

The nervous system is responsible for transmitting signals throughout the body, helping coordinate everything from movement to everyday physiological functions.

Magnesium contributes to the normal functioning of the nervous system and plays an important role in processes involved in nerve signalling.

At a cellular level, magnesium participates in the regulation of electrical activity and communication between nerve cells.

Alongside its contribution to normal psychological function, this highlights magnesium's importance as part of a balanced diet and daily wellness routine.

5. Magnesium Contributes to the Maintenance of Normal Bones and Teeth

Magnesium contributes to the maintenance of normal bones and teeth.

In fact, a substantial proportion of the body's magnesium is stored in bone tissue.

Magnesium plays a role in normal bone-related physiological processes and forms part of the body's nutritional requirements for maintaining normal bone health.

Alongside nutrients such as calcium and vitamin D, magnesium is an important component of a varied, balanced diet.

6. Magnesium Contributes to Electrolyte Balance

Magnesium is also an electrolyte, meaning it is a mineral involved in maintaining normal electrical and fluid-related processes within the body.

Magnesium contributes to electrolyte balance and plays a role in processes involved in normal muscle and nerve function.

Electrolytes are essential for normal physiological functioning, making magnesium an important part of the body's overall mineral requirements.

Magnesium Bisglycinate vs Other Forms of Magnesium

Magnesium supplements are available in several different forms, each with its own chemical characteristics.

Some of the most commonly encountered forms include magnesium bisglycinate, magnesium citrate and magnesium oxide.

Although all three provide magnesium, they differ in their chemical composition, elemental magnesium content and solubility.

Magnesium Bisglycinate

Magnesium bisglycinate is a chelated form of magnesium in which the mineral is bound to the amino acid glycine.

It is a popular ingredient in magnesium food supplements and provides a source of this essential mineral for daily nutritional intake.

Lucy Bee Magnesium Bisglycinate uses magnesium bisglycinate as its magnesium source, rather than a blend of magnesium bisglycinate and magnesium oxide.

Magnesium Citrate

Magnesium citrate is a form of magnesium combined with citric acid.

It is commonly used in food supplements and has been studied in research examining magnesium absorption.

Its chemical characteristics differ from those of magnesium bisglycinate, although both provide magnesium.

Magnesium Oxide

Magnesium oxide is another commonly used form of magnesium.

It contains a relatively high proportion of elemental magnesium by weight, although its solubility and absorption characteristics differ from those of other magnesium compounds.

When choosing a supplement, it's useful to consider both the form of magnesium and the amount of elemental magnesium provided.

For a more detailed comparison, read our guide to magnesium glycinate vs citrate vs oxide.

What Does Elemental Magnesium Mean?

When looking at magnesium supplements, you may come across the term elemental magnesium.

This refers to the actual amount of magnesium mineral provided by the supplement, rather than the total weight of the magnesium-containing compound.

For example, magnesium bisglycinate contains both magnesium and glycine. The weight of the entire compound is therefore different from the amount of magnesium it supplies.

Understanding this distinction makes it easier to compare different supplements.

When reading a product label, look for the amount of magnesium stated in milligrams (mg), along with the percentage of the Nutrient Reference Value (NRV).

Lucy Bee Magnesium Bisglycinate provides 200mg of elemental magnesium per recommended daily serving of three vegan capsules, equivalent to 53% of the NRV.

How Much Magnesium Do You Need Each Day?

Magnesium requirements vary depending on factors such as age and sex.

According to NHS guidance, the recommended daily magnesium intake for adults aged 19 to 64 is approximately:

• Men: 300mg per day
• Women: 270mg per day

These recommendations refer to daily dietary requirements.

You may also notice that magnesium supplements display a percentage Nutrient Reference Value (NRV).

The magnesium NRV used for UK food labelling is 375mg, which is why a supplement providing 200mg of magnesium is labelled as providing approximately 53% NRV.

Eating a varied, balanced diet containing magnesium-rich foods can help contribute towards your daily requirements, while supplements provide an additional source of magnesium where appropriate.

For more information, explore our guide to whether you're getting enough magnesium.

What Foods Are Naturally Rich in Magnesium?

Magnesium is naturally present in a wide variety of everyday foods, making it possible to include this important mineral in your diet through regular meals and snacks.

Some good dietary sources of magnesium include:

• Pumpkin seeds: A convenient addition to porridge, yoghurt, salads and homemade granola.
• Almonds and cashew nuts: Easy to incorporate into snacks, breakfast bowls and meals.
• Wholegrains: Including oats, wholemeal bread and brown rice.
• Legumes: Such as chickpeas, beans and lentils.
• Green leafy vegetables: Including spinach.

Including a variety of these foods throughout the day can help support your overall magnesium intake.

For more inspiration, explore our guide to magnesium-rich foods and how to include them in your diet.

Who Might Consider a Magnesium Supplement?

Magnesium is naturally found in a variety of foods, including nuts, seeds, wholegrains, legumes and green leafy vegetables.

However, individual dietary habits and nutritional requirements can vary, and some people may choose to supplement their magnesium intake as part of their daily wellness routine.

Magnesium supplements provide a convenient additional source of this essential mineral, helping individuals manage their overall nutritional intake.

For those with specific health concerns or questions about their magnesium requirements, it's always advisable to speak to a healthcare professional.

When Is the Best Time to Take Magnesium Bisglycinate?

One of the most common questions about magnesium supplements is whether they should be taken in the morning or evening.

For general nutritional supplementation, there is no specific time of day that magnesium needs to be taken.

Some people prefer taking their supplement in the morning, while others find it easier to incorporate it into their evening routine.

The most practical approach is to choose a time that fits comfortably into your day and follow the recommended directions on the product label.

Magnesium contributes to normal psychological function and the normal functioning of the nervous system, making it an important mineral for everyday wellbeing.

For more information, read our guide to when to take magnesium.

Can Magnesium Be Part of an Evening Wellness Routine?

Creating a consistent evening routine can be a lovely way to slow down and take some time for yourself after a busy day.

Whether it's enjoying a warm bath, reading a book or reducing screen time before bed, simple habits can help create a relaxing environment.

Alongside these everyday habits, maintaining a varied, balanced diet helps ensure your body receives the essential nutrients it needs.

Magnesium contributes to normal psychological function and the normal functioning of the nervous system, making it an important mineral for everyday wellbeing.

Some people choose to incorporate their magnesium supplement into their evening routine as part of a consistent approach to self-care.

If you're looking for more inspiration, explore our guide to how to wind down in the evening for a restful night's sleep.

Magnesium and Women's Nutrition

Magnesium is an essential mineral for both women and men, playing an important role in a range of normal physiological functions.

For women aged 19 to 64, NHS guidance recommends approximately 270mg of magnesium daily.

Magnesium contributes to normal muscle function, normal psychological function, normal functioning of the nervous system and the reduction of tiredness and fatigue.

Including magnesium-rich foods in your diet can help contribute towards your daily requirements, while supplements provide an additional source where appropriate.

During pregnancy or breastfeeding, it's important to seek advice from a healthcare professional before taking food supplements.

For a closer look at magnesium's role in women's nutrition, explore our guide to magnesium for women.

What Should You Look for in a Magnesium Supplement?

With different magnesium supplements available, there are a few useful things to consider when choosing a product.

1. The Form of Magnesium

Magnesium supplements are available in different forms, including bisglycinate, citrate and oxide.

Each form has its own chemical characteristics, so it's worth checking which form is used in your chosen supplement.

2. The Amount of Elemental Magnesium

Check how much elemental magnesium is provided per recommended daily serving.

This tells you the amount of magnesium mineral supplied and allows you to compare products more easily.

3. The Recommended Serving

Some supplements provide their stated magnesium amount in one capsule, while others require two or three capsules.

Always check the recommended daily serving so you know how much magnesium you're taking.

4. The Ingredients

Take a look at the full ingredient list, particularly if you have specific dietary preferences or requirements.

You may also wish to check whether the capsules are suitable for vegans.

5. How It Fits Into Your Routine

Choosing a supplement that fits easily into your daily routine can make it simpler to take consistently.

Always follow the product directions and avoid exceeding the recommended daily serving.

Discover Lucy Bee Magnesium Bisglycinate

At Lucy Bee, we believe that supporting your wellbeing starts with simple, consistent daily habits, including maintaining a varied, balanced diet and meeting your nutritional requirements.

Our Magnesium Bisglycinate provides a convenient additional source of magnesium, designed to fit easily into your everyday wellness routine.

Explore More About Magnesium

Want to learn more about magnesium and its important functions throughout the body? Explore our dedicated guides, covering everything from magnesium-rich foods to the different forms of magnesium available.

• Magnesium Glycinate vs Citrate vs Oxide: What's the Difference?
• Magnesium and the Nervous System: What You Need to Know
• Magnesium and Muscle Function: Understanding Its Role
• Magnesium and Tiredness: Understanding Its Role in Energy Metabolism
• Magnesium-Rich Foods and How to Include Them in Your Diet
• When Is the Best Time to Take Magnesium?
• How to Wind Down in the Evening for a Restful Night's Sleep
• Are You Getting Enough Magnesium?
• Magnesium for Women: Daily Requirements and Nutritional Benefits

Final Thoughts

Magnesium is an essential mineral with an important role in supporting everyday wellbeing.

From contributing to normal psychological function and normal muscle function to supporting normal energy-yielding metabolism and the reduction of tiredness and fatigue, magnesium is involved in numerous processes throughout the body.

Magnesium bisglycinate is one of the forms available in food supplements, providing a convenient additional source of this important mineral.

Whether you're looking to learn more about magnesium-rich foods or considering incorporating a supplement into your routine, understanding your nutritional requirements is a useful starting point.

By maintaining a varied, balanced diet and choosing an approach that works for your lifestyle, you can help support your body's everyday nutritional needs.

Frequently Asked Questions

References

de Baaij, J.H.F., Hoenderop, J.G.J. and Bindels, R.J.M. (2015). Magnesium in man: implications for health and disease. Physiological Reviews, 95(1), 1–46.

National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Available at: NIH Office of Dietary Supplements.

NHS. Vitamins and Minerals: Others (Magnesium). Available at: NHS magnesium guidance.

UK Government. Great Britain Nutrition and Health Claims Register. Available at: GB Nutrition and Health Claims Register.

Commission Regulation (EU) No 432/2012, as applicable in Great Britain. Permitted Health Claims Made on Foods. Available at: Legislation.gov.uk.

Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Do not exceed the recommended daily dose. Keep out of reach of children. If you are pregnant, breastfeeding, taking medication or have an underlying medical condition, seek advice from a healthcare professional before taking supplements.