Magnesium Bisglycinate – Benefits, Uses & Guide

Magnesium is the fourth most abundant cation in the human body and a critical cofactor in more than 300 enzyme systems that regulate energy metabolism, neuromuscular function, cardiovascular health, bone integrity, and psychological well-being. Yet emerging evidence confirms that nearly two-thirds of the population in the western world is not achieving the recommended daily allowance for Magnesium — a shortfall that may contribute to muscle cramps, fatigue, weakened bones, and nervous system imbalances.

Magnesium bisglycinate — Magnesium chelated with the amino acid glycine — is often recommended for individuals with sensitive digestive systems, as it tends to cause fewer gastrointestinal side effects than inorganic forms such as Magnesium oxide. The absorption of Magnesium chelated with amino acids, such as Magnesium glycinate, via the dipeptide transporter pathway has been observed, which may support more efficient uptake.

Nature's Sunshine Magnesium provides nervous system support and assists in a wide variety of bodily functions. Used by several hundred enzymes in their daily tasks, Magnesium is found in the bones, soft tissues, and blood. It helps metabolize various nutrients such as vitamin C, Phosphorus, potassium, and sodium. Calcium and Magnesium are nutritional partners and work best when taken together — and this formula thoughtfully includes both minerals in a base of supportive botanicals.

Magnesium is required for energy production, oxidative phosphorylation, and glycolysis — essentially fueling every cell in your body. It plays a pivotal role in ATP synthesis, the molecule that stores and releases energy, making Magnesium indispensable for cellular energy generation across virtually all tissues.

In the nervous system, Magnesium modulates neuronal excitability through voltage-gated Calcium antagonism and N-methyl-D-aspartate (NMDA) receptor blockade, which helps maintain calm, balanced nerve signaling. Research suggests that Magnesium supplementation may support improvements in sleep quality and mood, although larger, longer-term trials are still needed to confirm these effects.

For the musculoskeletal system, Magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts. It also affects the concentrations of both parathyroid hormone and the active form of vitamin D, which are major regulators of bone homeostasis. Studies suggest that people with higher levels of Magnesium may have higher bone mineral density, which is important in helping reduce the risk of bone fractures.

Magnesium is also essential for both skeletal and smooth muscle contraction and relaxation. Deficiency impairs muscle relaxation — muscles may contract normally but struggle to fully release when levels are low, potentially contributing to cramps, tension, and soreness.

If you have questions about how Magnesium bisglycinate fits into your wellness routine, our naturopath is available for a free consultation to help you determine the right approach for your needs.

Because Magnesium plays a role in so many body systems, a wide range of people may benefit from supplementation — especially since studies estimate that between 56% and 68% of Americans do not obtain enough Magnesium in their diet on a daily basis to meet the recommended daily allowance.

Active individuals may find Magnesium bisglycinate particularly relevant. Exercise may increase Magnesium requirements by 10–20%, and research suggests supplementation may support muscle recovery and reduce post-exercise soreness.

Older adults are more susceptible to Magnesium deficiency due to factors like decreased absorption from food, increased medication use, and potential dietary restrictions. As we age, Magnesium absorption and retention can decrease, making supplementation an important consideration for maintaining bone density and nervous system health.

Anyone experiencing occasional muscle tension or cramps may appreciate Magnesium's role in muscle relaxation. Magnesium deficiency impairs the muscles' ability to fully release after contraction, which can contribute to cramping and stiffness.

Those seeking nervous system support can benefit from Magnesium's role as a natural NMDA receptor antagonist, which helps modulate neuronal excitability and promotes calm, balanced nerve function.

If you're unsure whether Magnesium bisglycinate is right for you, our naturopath offers free consultations and can help you think through your individual needs.

Take 1 tablet daily with a meal.

Taking Magnesium with food may support absorption and reduce the likelihood of mild digestive discomfort. Calcium and Magnesium are nutritional partners and work best when taken together — this formula conveniently includes both minerals in a single tablet.

It's worth noting that the Tolerable Upper Intake Level (UL) for supplemental Magnesium is 350 mg from supplements only, per the Food and Nutrition Board. Extra Magnesium from food is generally safe because the kidneys will eliminate excess amounts in urine. If you take any medications — particularly diuretics, proton pump inhibitors, bisphosphonates, or certain antibiotics — it's a good idea to discuss timing and potential interactions with a healthcare provider. Our naturopath is always available to help answer those questions at no charge.