Magnesium Bisglycinate: Price, Dosage, Duration, and Comparison

What is magnesium bisglycinate?

Magnesium bisglycinate (or glycinate) combines magnesium with the amino acid glycine in a chelated form that is highly bioavailable and well tolerated. This means less digestive discomfort and often better effects on sleep and muscle cramps compared to other forms. Glycine itself has a mild calming effect, reinforcing the benefits of this form [NIH ODS].

How to choose magnesium bisglycinate?

Here are 4 key tips to avoid common pitfalls:

1. Form: choose magnesium bisglycinate/glycinate non-buffered (without magnesium oxide).
2. Elemental magnesium: check the label for the amount of elemental magnesium per capsule. Bisglycinate contains ~14% magnesium, usually 100–200 mg per capsule.
3. Purity & excipients: go for minimal additives and vegetable capsules.
4. Quality: prefer transparent brands, ideally with third-party testing (USP, NSF, etc.) [Mayo Clinic].

Price: what to expect?

A one-month course of magnesium bisglycinate typically costs €12 to €25, depending on:

• actual magnesium content,
• purity (non-buffered),
• quality certifications,
• where you buy it (pharmacy, online, health store).

Tip: Always compare price per 100 mg of elemental magnesium, not per capsule. Two similar-priced products can have very different effective doses.

What makes bisglycinate unique

Magnesium bisglycinate forms a stable, neutral complex that is gentle on the gut and well absorbed. This explains its reputation as the most "stomach-friendly" form. Its content is about 14% elemental magnesium, so capsules can be relatively large.

For a complete overview of roles, needs, and dietary sources, check our magnesium guide.

Dosage and duration

• Recommended intake: 300–350 mg/day (EFSA, Europe), 320–420 mg/day (RDA, USA) — including diet + supplements [EFSA].
• As a supplement: 100–400 mg/day of elemental magnesium, often in 2 divided doses.
• Typical duration: 4–8 weeks, up to 3 months if needed, followed by a break and reassessment.

When to take it?

• Evening: 1–2 h before bed for sleep and relaxation.
• Split morning/evening: for better absorption and tolerance.
• With meals: if you have a sensitive stomach.
• Space 2 h apart from antibiotics, iron, or thyroid medication [Harvard Health].

For more detail on morning vs evening timing, see our guide: Magnesium in the morning or evening?.

Sleep Protocol

• Target: trouble falling asleep, night awakenings, evening tension.
• Dose: start at 200 mg/day of elemental magnesium (bisglycinate). Adjust between 200–300 mg/day.
• Timing: 1–2 h before bedtime. Optional split: 50–100 mg late afternoon + the rest at bedtime.
• With food: better tolerated with a light snack. Avoid caffeine/alcohol in the evening.
• Duration: 4–8 weeks, then take a 1–2 week break and reassess.
• Adjustments: if drowsy during the day → lower the dose or take earlier.

Stress / Well-being Protocol

• Target: mental load, irritability, nervousness, mild cramps.
• Dose: 200–350 mg/day of elemental magnesium (bisglycinate), e.g. 100–200 mg in the morning + 100–150 mg in the evening.
• Timing: morning with breakfast, evening 1–2 h before bed. On very stressful days, an extra 50–100 mg at noon if tolerated.
• Tolerance: better with food if your stomach is sensitive.
• Duration: 6–8 weeks, then reassess (stress, sleep, cramps).

Comparison with other magnesium forms

Quick summary

• Choice: non-buffered bisglycinate, clear label, minimal additives, trusted brand.
• Price: €12–25/month; always compare by price per 100 mg elemental magnesium.
• Dosage/duration: 100–400 mg/day; 4–8 week courses (max 3 months).
• Timing: best in the evening or split doses; keep 2 h away from sensitive medications.

References

1. NIH ODS – Magnesium Fact Sheet
2. EFSA – Dietary reference values for magnesium
3. Mayo Clinic – Magnesium glycinate
4. Harvard Health – Magnesium, the essential mineral