Magnesium Bisglycinate

The recommended daily allowance (RDA) for magnesium varies throughout the lifespan and between sexes. Adult males typically require more magnesium than adult females (400 mg per day vs. 310 mg per day, respectively), and pregnant/lactating women generally need more magnesium, upwards of 350 mg per day, than women who aren't carrying or nursing.

Elemental magnesium is the amount of magnesium itself in a magnesium supplement. It may or may not be the same as the dose listed next to the magnesium ingredient(s) in a supplement formula. For example, magnesium citrate — usually a 1:1 ratio of magnesium to citric acid — only provides about 11% elemental magnesium by mass.

Magnesium bisglycinate provides magnesium in a chelated form, which enhances absorption and gastrointestinal tolerance. Magnesium itself is an essential mineral involved in hundreds of enzymatic reactions, including those regulating neuromuscular activity, energy metabolism, protein synthesis, and neurotransmitter function. The bisglycinate form is bound to glycine, an amino acid that may support relaxation and reduce the excitability of the nervous system. This combination makes it particularly useful for supporting sleep quality, muscle recovery, and stress resilience.

Magnesium bisglycinate can be taken at any time of day, preferably with food to enhance absorption. However, due to its calming effects, many individuals find it beneficial to take it in the evening to promote relaxation and stress reduction (which can facilitate better sleep quality).