Magnesium bisglycinate is a popular supplement often used to supplement a magnesium deficiency. In fact, magnesium plays an important role in more than 300 biochemical processes in the body. But besides its many benefits, does magnesium bisglycinate also have side effects? And when is it wise to avoid this supplement?

We explain everything you need to know about this popular supplement.

What is magnesium bisglycinate used for?

Magnesium bisglycinate is a form of magnesium bound to the amino acid glycine, which allows for better absorption by the body. This supplement is mainly used for:

• Improving sleep: magnesium has a relaxing effect on the nervous system and therefore helps you fall asleep better. In addition, research has shown that glycine contributes to deeper and higher quality sleep because it lowers body temperature and improves the sleep cycle. This dual effect is what makes magnesium bisglycinate so effective for relaxation and sleep.
• Muscle recovery and relaxation: athletes and people with physically active jobs often use it to reduce muscle cramps and tension.
• Stress reduction: magnesium supports the action of neurotransmitters such as GABA, which helps with stress management. Glycine additionally acts as an inhibitory neurotransmitter in the brain, helping to reduce nervous activity and increase a sense of calm.
• Bone health: magnesium plays a crucial role in calcium absorption, contributing to strong bones.
• Energy production: magnesium is essential for energy production in cells.

When is it better to avoid magnesium bisglycinate?

Although magnesium bisglycinate is a safe supplement for most people, there are situations when it is better not to take it. People with kidney problems, such as kidney failure or other serious kidney problems, should be careful because excess magnesium cannot be excreted properly. In addition, magnesium can affect the absorption of certain medications, such as antibiotics or bisphosphonates. Therefore, it is important to consult your doctor if you are taking any medications. Although rare, some people may be hypersensitive to magnesium supplements and react allergically.

Possible side effects of magnesium bisglycinate

In the right dosage, magnesium bisglycinate is well absorbed and excreted by the body. However, with incorrect or excessive doses, some side effects may occur.

• Diarrhea: magnesium has a laxative effect in excessive doses. However, magnesium bisglycinate is gentler on the stomach than other forms, such as magnesium oxide.
• Nausea or upset stomach: although less common, a sensitive stomach may react to the supplement.
• Low blood pressure: because magnesium is relaxing, it also relaxes blood vessels and, in rare cases, can lead to low blood pressure.
• Drug interactions: as mentioned earlier, magnesium can interfere with the action of certain medications.

How do you prevent side effects?

To avoid side effects of magnesium bisglycinate, it is important to stick to the recommended dosage. The recommended daily allowance (RDA) of magnesium for adults is between 300 and 400 mg, depending on your personal needs. Always coordinate this with a therapist, physician or dietitian. In addition, it is wise to start with a low dose and build it up slowly to see how your body responds. If you have a sensitive stomach, it may help to take the supplement with food.