Supplement
Magnesium (bisglycinate)
Magnesium bound to malic acid; popular for energy and fatigue (including fibromyalgia) and well tolerated by the stomach.
Sources
Our own summaries · Cited studies
Recommended dose and how to use
200–400 mg of elemental magnesium per day, with dinner.
How to take it
200–400 mg of elemental magnesium per day, with dinner.
Safety
Well tolerated; less laxative than the oxide.
Effect by goal · level of evidence
improves Low-moderate general summary (A)
It is absorbed very well and glycine has a calming effect; used to fall asleep and reduce tension. The underlying benefit is that of magnesium.
See the study (general summary) →improves Moderate general summary (A)
Being chelated, it causes much less diarrhea than the oxide or citrate; useful if other forms do not sit well.
Information, not medical advice. Scientific evidence reflects the quality of the studies.