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Magnesium Bisglycinate

Also called Magnesium glycinate, Magnesium diglycinate, Chelated magnesium

Magnesium bound to the amino acid glycine. Magnesium's roles in muscle function, energy metabolism and the nervous system are well established. The sleep and absorption claims the category is built on are not.

Dose used in research Nutrient-role claims apply at a 'source of magnesium' level; sleep trials used 250-729 mg

Magnesium itself has authorised nutrient-function wording behind it: contributing to normal muscle function, to normal energy-yielding metabolism, to normal nervous system and psychological function, and to electrolyte balance. Those are the claims that hold up, and they are about the mineral rather than about any particular salt.

The sleep story is weaker than the category implies. The broadest recent synthesis of 12 randomised trials found inconsistent results and rated the certainty low to very low. The one pooled positive result came from three small trials in adults aged 59 to 75, using oxide and citrate at higher doses, never glycinate.

The absorption story is weaker still. The only human head-to-head of glycinate against oxide was null across the whole group, and the most recent healthy-adult comparison found bisglycinate produced no significant plasma rise while oxide and citrate did. We describe the form; we do not claim it is better absorbed, because the evidence does not support that.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

The research

Human studies on this ingredient, with the design, sample size and dose each one used. Research on an ingredient is not a claim about any finished product.

  1. meta-analysisn = 1512021

    Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis

    Systematic review and meta-analysis of 3 randomised trials. Sleep-onset latency -17.4 minutes in adults aged 59-75. Total sleep time was not significantly changed, and all three trials carried moderate-to-high risk of bias. Dose used: 320-729 mg/day, oxide and citrate.

  2. RCTn = 2002025

    Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial

    Randomised placebo-controlled trial. Insomnia Severity Index improved marginally (p=0.049, small effect). Every secondary sleep measure was null, and the formula also delivered 1,523 mg glycine. Dose used: 250 mg bisglycinate before bed.

  3. review2026

    Magnesium Supplementation for Sleep in Adults: A Systematic Review of Randomized Controlled Trials

    Systematic review of 12 randomised trials. Results were inconsistent across subjective, EEG, actigraphy and wearable measures. Certainty of evidence low to very low; the review does not support magnesium as a routine treatment for insomnia. Dose used: Various.

  4. RCTn = 402024

    Comparative Clinical Study on Magnesium Absorption and Side Effects After Oral Intake of Microencapsulated Magnesium (MAGSHAPE(TM) Microcapsules) Versus Other Magnesium Sources

    Randomised comparative trial. Magnesium bisglycinate produced no significant plasma rise at any timepoint, while oxide and citrate did. Industry-funded, and it contradicts the usual absorption story. Dose used: 375 mg.

  5. RCTn = 121994

    Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection

    Randomised crossover trial. Whole-group absorption of glycinate and oxide was equivalent (23.5% vs 22.8%) in patients with ileal resection. The often-quoted superiority came from a post hoc subgroup of four. Dose used: 100 mg, single dose.

  6. meta-analysis2021

    Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials

    Meta-analysis of 25 double-blind randomised trials. Fasting glucose improved in people with diabetes (SMD -0.43). HbA1c was not significantly changed. Dose used: Various oral magnesium.

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