Collection: Magnesium and the Bisglycinate form

Magnesium, in bisglycinate form, is particularly helpful for supporting sleep, relaxation and hormonal balance including menopause and perimenopause symptoms.  

It is particularly gentle on the digestive system, making it an ideal choice for those who may not be able to tolerate other forms of magnesium well. 

What is magnesium glycinate?
Many types of magnesium supplements are available on the market. Magnesium oxide is the most affordable, but your digestive system doesn’t absorb it well. It’s most commonly used to relieve heartburn or constipation.

Magnesium glycinate is formed by combining elemental magnesium with the amino acid glycine. This form of magnesium is highly bioavailable, meaning the magnesium is easily absorbed through your small intestine.

The benefits of magnesium glycinate
Magnesium glycinate has been shown to have a variety of benefits, including helping to:

relieve anxiety
promote bone health
manage blood sugar in people with diabetes and may lower the risk of developing type 2 diabetes
maintain regular heart rhythms
reduce symptoms of premenstrual syndrome (PMS)
amplify exercise performance 
reduce pain 
According to a 2021 research review, magnesium supplements may help treat fibromyalgia. And a 2016 analysis of studies notes that they might help reduce the risk of stroke, heart failure, and diabetes.

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Magnesium deficiency
Research suggests that about 50%Trusted Source of people in the United States have a magnesium deficiency.

The typical RDAs Trusted Source for magnesium are as follows:

Age    Females    Males
14–18 years    360 mg    410 mg
19–30 years    310 mg    400 mg
31 years and older    320 mg    420 mg
Note that your RDA may be higher if you are pregnant, breastfeeding

Symptoms of magnesium deficiency may include:

loss of appetite
nausea
fatigue
vomiting
tingling, muscle cramps, and muscle contractions
abnormal heart rhythms
seizures
Common reasons for magnesium inadequacy can include:

alcohol use
chronic diarrhoea
excessive urination from diabetes that’s not well managed
malabsorption from celiac disease, and inflammatory bowel disease
malnutrition
some medications
How to use magnesium glycinate supplements
In some cases, a healthcare professional may recommend supplementation for those with low magnesium absorption.

Magnesium glycinate supplements are widely available in pill or powder form. Like other supplements, it’s best to take them with food to help reduce stomach upset.

If you’re taking medications, speak with a healthcare professional or pharmacist. They can advise you on possible interactions between your medication and your magnesium supplement.

Excess magnesium
Excessive magnesium levels aren’t typical in healthy people because your kidneys usually eliminate the excess.

If you want to monitor your magnesium intake while taking supplements, you can keep track of the magnesium content of various foods you eat.

Some key symptoms of excess magnesium include:

hypotension, or low blood pressure
nausea
vomiting
facial flushing
irregular heartbeat
muscle weakness
cardiac arrest in severe cases
Natural sources of magnesium
Magnesium is found in various foods.

The best sources of magnesium are unprocessed foods such as:

dark green, leafy vegetables, such as Swiss chard and spinach
nuts and seeds, such as pumpkin, chia, and sesame seeds
seaweed
beans and lentils
whole, unrefined grains
fruits, such as bananas, dried figs, and blackberries
fish, especially halibut
When possible, opt for foods grown in healthy organic soils. These soils contain the highest concentration of nutrients and minerals.

Produce is often grown in soil that doesn’t contain important nutrients. As a result, some fresh produce may lack minerals, including magnesium.

Risks of taking magnesium
Although magnesium supplements are generally safe for healthy adults, consult a doctor before supplementation. They can help determine the appropriate daily dose for your needs.

Here are some precautions to follow when considering taking supplements:

When choosing a supplement, always check the amount of elemental magnesium present. You can usually find this information on the label.
Buy supplements from a respected source. The Food and Drug Administration does not review supplements for safety or efficacy.
Talk with a healthcare professional if you have any heart or kidney problems.
If you’re taking antibiotics or other medications, ask a healthcare professional how they’ll interact with magnesium and whether absorption of either the magnesium or the medications will be affected.