Magnesium glycinate, explained.
The short answer
Magnesium glycinate (also called bisglycinate) is magnesium bound to the amino acid glycine. What counts is the elemental magnesium it carries: 400 mg of magnesium bisglycinate chelate provides 56 mg of magnesium, 13% of the Daily Value. Adults need 310 to 420 mg a day from all sources, and supplemental magnesium has an upper limit of 350 mg a day1.
Key takeaways
- Bisglycinate and glycinate describe the same thing: magnesium bound to glycine.
- Read the elemental magnesium, not the compound weight: 400 mg chelate = 56 mg magnesium.
- Adults need 310–420 mg a day; supplements have a 350 mg upper limit1.
- In one small trial, glycinate was absorbed about as well as oxide overall, and better tolerated2.
What it is
Magnesium glycinate is a chelate: magnesium bound to glycine, an amino acid. ‘Bisglycinate’ specifies two glycine molecules per magnesium atom. On supplement labels the two names are used for the same ingredient.
Magnesium itself is a mineral the body uses as a cofactor in more than 300 enzyme systems, including those involved in muscle and nerve function and energy production1.
Elemental magnesium, the number that matters
Labels often show two figures: the weight of the compound and the magnesium it contains. Only the second counts toward your daily intake. Thriviom’s gummies, for example, contain 400 mg of magnesium bisglycinate chelate, which provides 56 mg of elemental magnesium, 13% of the Daily Value, per two-gummy serving.
For context, the recommended intake for adults is 400 to 420 mg a day for men and 310 to 320 mg a day for women, from food and supplements combined1.
What absorption research shows
The NIH notes that forms of magnesium that dissolve well in liquid are absorbed more completely than less soluble forms, and that small studies found aspartate, citrate, lactate and chloride better absorbed than oxide and sulfate1.
Direct evidence for glycinate is thinner than its marketing. In a small 1994 trial in 12 people with impaired absorption, overall absorption from magnesium diglycinate was no different from magnesium oxide (23.5% vs 22.8%), although it was higher in the four people who absorbed oxide worst, and it was better tolerated by everyone2. That is a reason to like the form, not proof it is ‘highly absorbed’.
Side effects and limits
Too much supplemental magnesium causes diarrhea, nausea and abdominal cramping, which is why the upper limit for magnesium from supplements and medicines is 350 mg a day for adults; it does not include magnesium from food1. The NIH lists carbonate, chloride, gluconate and oxide among the forms most often linked to diarrhea1.
People with kidney disease clear magnesium less well and should ask a doctor before supplementing. Magnesium can also interfere with some medicines, including bisphosphonates and tetracycline and quinolone antibiotics, and some diuretics and acid reducers change magnesium levels1.
Common questions
Is magnesium bisglycinate the same as magnesium glycinate?
Yes, for practical purposes. Both mean magnesium bound to glycine; ‘bis’ specifies two glycine molecules.
How much elemental magnesium is in magnesium glycinate?
About 14% by weight in this form: 400 mg of magnesium bisglycinate chelate carries 56 mg of magnesium.
What are the side effects of magnesium glycinate?
At high supplemental doses, any magnesium can cause loose stools, nausea or cramps. Keep supplemental magnesium under 350 mg a day unless your doctor advises otherwise.
Who should not take magnesium supplements?
Ask a doctor first if you have kidney disease or take bisphosphonates, certain antibiotics, diuretics or long-term acid reducers.
Where Thriviom fits
Magnesium Bisglycinate Gummies
Coming soon, with every amount printed on the label. Join the list and we will email you once, on the day it launches.
Sources
- NIH Office of Dietary Supplements Magnesium: Fact Sheet for Health Professionals. National Institutes of Health, accessed October 2026.
- Schuette SA, Lashner BA, Janghorbani M. Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. Journal of Parenteral and Enteral Nutrition, 1994.
This article is for general education and is not medical advice. Talk to your doctor or pharmacist before starting a supplement, especially if you are pregnant, nursing, or take any medication. These statements have not been evaluated by the Food and Drug Administration. Thriviom products are not intended to diagnose, treat, cure, or prevent any disease.