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Why Magnesium Bisglycinate is the Best Magnesium Supplement

by Trevor Hiltbrand | Reviewed by Advisory Board

Magnesium Bisglycinate

One of the most common minerals found on earth—literally in the earth, in addition to the sea, plants, and animals—magnesium is involved in hundreds of processes in your body [1]. The powerful supplement can be consumed from a variety of foods, but even some of the top fitness junkies don’t get all of the magnesium they need.

Magnesium plays a role in processes such as energy production, bone and heart health, electrolyte balance, protein formation, and the synthesis of DNA and RNA. There is also evidence that it improves bowel health and helps the digestive process run more smoothly [2]. But we’ll talk about the benefits soon.

I know about magnesium. What the heck is bisglycinate?

Magnesium bisglycinate is also referred to as magnesium diglycinate, magnesium glycinate, or magnesium bisglycinate chelate. It is formed when magnesium is combined with the amino acid named “glycine” and is primarily used by individuals with a low amount of magnesium in their blood.

Although there is limited research available to fully understand the varied functions magnesium performs in the body, we do know that magnesium bisglycinate is often considered more effective for its higher absorbability and bioavailability, which is why it is so effective at treating magnesium deficiencies.

Okay, but I don’t really think I have a deficiency.

Magnesium Deficiency

Roughly half of the population of the United States are magnesium deficient, according to one study analyzing the health consequences of low amounts of magnesium in the diet [3]. Because the body utilizes magnesium for so many of its functions, it’s important to supply your body with enough of it, so that it has a sufficient store to do what it needs to do. Magnesium is considered a macromineral, which means you need to consume more of it in order for your body to have what is necessary for its needs. With a magnesium bisglycinate supplement, you get the benefits of a regular magnesium supplement with the confidence that your body will absorb more of the mineral, so you can get more of its benefits.

Alright. I’m listening.

Energy production

In order for your body to perform any function, it needs the energy to do so. To get energy, your body uses magnesium to activate adenosine triphosphate (ATP). If your body lacks energy, it cannot function properly and you end up feeling tired and fatigued [4]. This is bad news for working out because, although you may still be able to push yourself to the max, your max will be much lower if you don’t have the energy to maintain your exercise routine.

Athletic Performance

Man Performing Resistance Training

In addition to lower energy, your body will require more oxygen when you have a magnesium deficiency [5]. Your body ends up needing to work harder to perform simple movements and, if you do try to push yourself to the point of even a “basic” workout, it experiences the negative effects of strenuous exercise, which includes the increase of magnesium requirements by 10-20 percent [6]. You definitely don’t want to end up in this vicious cycle. Taking magnesium bisglycinate will actually allow you to work out smarter by working harder, ensuring you’re able to perform at your peak potential so you can see results sooner.

Bone health

As you age, your bones naturally lose density and become more frail. Although it is widely believed that calcium is the only cause of weak bones, magnesium is also a key mineral in the prevention of skeletal frailty, sarcopenia, fractures, and bone diseases such as osteoporosis [7]. Magnesium bisglycinate can help treat individuals with age-related deficiencies as well as deficiencies resulting from poor diet choices.

Cardiovascular Health

When people with cardiovascular issues seek medical help, they are too often recommended to stay away from the high-cholesterol foods that are said to be affecting them. While this kind of diet regulation is true, many medical professionals fail to recommend a much simpler solution to their patients’ heart problems. Low magnesium levels can mean higher risk for cardiovascular diseases (CVD) [8] and sudden cardiac death (SCD) [9]. We recommend taking a magnesium bisglycinate supplement to keep your heart pumping strong in and out of the gym.

Digestive Health

Digestive Health

Taking a magnesium supplement can help relax the digestive tract, which leads to smoother, easier bowel movements. In some cases, it may even be more effective than laxatives at improved ease and frequency of bowel movements [10].

For those with concerns about the laxative effects of magnesium, magnesium bisglycinate is the best magnesium supplement as it is less likely to cause the untimely and embarrassing accidents often associated with laxatives. Since most other magnesium supplements can over-stimulate the bowels, magnesium bisglycinate is often an option for those with higher sensitivities.

Gene Support

Research shows that signs of aging begin at a cellular level [11] and significantly affect how your body functions. Since cells can only replicate so many times before the are no longer able to do so, magnesium can be taken to slow down the process of replicative senescence (a cell’s loss of ability to divide and replicate). You may not be worried about looking older, but the effects don’t just stop there. If you want to perform better in your workouts and daily activities, a magnesium bisglycinate supplement will help keep your body young and fit so you can do what you love for longer.

The All-in-One Preventative Solution

Magnesium is responsible for hundreds of enzymatic reactions that affect the way we feel and perform. This essential mineral is crucial for optimal health and longevity. Magnesium is a powerhouse mineral that too many people lack and too many health professionals ignore.

Trust us, you don’t want to have a deficiency.

With such a deficiency, you risk hurting many parts of your body processes, including crucial functions that occur in the cardiovascular and skeletal systems [12]. In addition to the benefits mentioned above, studies show magnesium prevents issues with type 2 diabetes, metabolic syndrome, hypertension, headaches, asthma, attention deficit hyperactivity disorder and colon cancer [13].

It is always best to get your minerals by consuming them in their most natural form. However, taking a magnesium bisglycinate supplement can also prove to be very useful, especially for individuals with serious deficiencies. This way, you won’t over-consume in other areas just to meet your magnesium quota and can rest assured knowing you will get maximum benefits—and get them sooner—thanks to its high absorbability compared to non-bisglycinate magnesium supplements.

Trevor Hiltbrand
Trevor Hiltbrand


Trevor Hiltbrand is one of the owners/co-founders of Transparent Labs and head of content creation. He got his start with supplement research back in 2013 when he began researching cognitive enhancement. With the help of the Transparent Labs Expert Panel and Advisory Board, we aim to bring our evidence based nutrition and exercise research to the world.

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