Magnesium Glycinat (Bisglycinate)
Overview
Magnesium glycinate (bisglycinate) is magnesium bound to two glycine molecules, absorbed via a dipeptide transporter for good tolerability with minimal laxative effect. It supports normal muscle function, nerve function, energy metabolism, and bone maintenance. Adults need 310–420 mg of elemental magnesium daily. The supplement upper limit is 350 mg elemental magnesium per day. People with kidney disease should not supplement without medical supervision.
Dosage
300 mg · Evening · Take with food
Key Interactions
23 verified interactions found
Ashwagandha reduces cortisol; Magnesium supports GABA receptor function and muscle relaxation. Complementary pathways for stress and sleep support.
Combine freely. Both can be taken in the evening for sleep support.
View details →Both improve insulin sensitivity. Berberine via AMPK; Magnesium as insulin receptor cofactor.
Combine for blood sugar management.
View details →GABA is the primary inhibitory neurotransmitter; Magnesium is a positive allosteric modulator of GABA-A receptors. Magnesium enhances GABA receptor sensitivity.
Combine for enhanced relaxation. Both evening-compatible.
View details →Myo-Inositol supports insulin signaling via PI3K/Akt pathway; Magnesium is a cofactor for insulin receptor function. Both improve insulin sensitivity.
Combine for metabolic support. No timing restrictions.
View details →Beta-Alanine supports muscular endurance; Magnesium prevents cramps and supports muscle relaxation post-exercise.
Combine for exercise support. Magnesium post-workout.
View details →Scientific Sources
- RCT n=155: 250mg elemental Mg bisglycinate improved ISI sleep scores vs placebo
- Dose-dependent absorption comparison across organic Mg forms
- Bisglycinate dipeptide absorption, EFSA safety
- Compound: Magnesium Glycinate
- Compound: Magnesium Bisglycinate
- Clinician guidelines nutraceuticals for psychiatric disorders (2022)
- Testosterone boosters review incl. Ashwagandha + minerals (2024)
- Withania + magnesium related study (2025)
- Berberine + magnesium metabolic study (2025)
- Berberine diabetes metabolic review (2021)
- Berberine magnesium combination (2020)
- GABA + magnesium receptor synergy study (1996)
- GABA magnesium sleep combination (2018)
- GABA + magnesium calming synergy review (2017)
- Myo-Inositol + Magnesium combination study (PMID:30249083)
- Myo-Inositol + Magnesium combination study (PMID:930544)
- Myo-Inositol + Magnesium combination study (PMID:28703838)
- Beta-Alanine + Mg (PMID:32722186)
- Beta-Alanine + Mg (PMID:37788722)
- Beta-Alanine + Mg (PMID:36637533)
- PubChem Compound 84645
Frequently Asked Questions
What is Magnesium Glycinat (Bisglycinate) used for?
Magnesium glycinate (bisglycinate) is magnesium bound to two glycine molecules, absorbed via a dipeptide transporter for good tolerability with minimal laxative effect.
What is the recommended dosage for Magnesium Glycinat (Bisglycinate)?
300 mg. Evening. Take with food.
Does Magnesium Glycinat (Bisglycinate) interact with other supplements?
Magnesium Glycinat (Bisglycinate) has 23 verified interactions. Top: Ashwagandha (KSM-66), Berberine.
When is the best time to take Magnesium Glycinat (Bisglycinate)?
Evening. Take with food.
Is Magnesium Glycinat (Bisglycinate) safe to combine with other supplements?
Always check interactions before combining supplements. Use VitalStack to verify your full stack for free.
Check how Magnesium Glycinat (Bisglycinate) fits your full stack
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Check Your Stack →Not medical advice. VitalStack is not a medical device. For personalized health recommendations, consult a healthcare provider.