Magnesium bisglycinate for stress: effects, benefits, and dosage

Achiel Schoemans
2026-03-03T17:05:48+01:00

Stress depletes magnesium. Discover why magnesium bisglycinate is the gentlest and most absorbable form to replenish your reserves and support your nervous system during stress and sleep problems.

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Stress consumes magnesium. And this mineral, in particular, is essential for a calm, well-functioning nervous system. Those who are under prolonged pressure lose their magnesium reserves faster than their diet can replenish them. Magnesium bisglycinate is the most gentle and absorbable form to replenish these reserves, making it particularly suitable for people who experience daily stress.

What is magnesium bisglycinate and why is it so well absorbed?

Magnesium bisglycinate is a compound of magnesium with the amino acid glycine. This bond ensures that the mineral remains stable in the stomach and is absorbed intact through the intestinal wall. The body recognizes glycine as a natural component and efficiently transports the compound to the cells.

Compared to inorganic forms such as magnesium oxide, which are known for their low absorption and laxative effect, bisglycinate has high bioavailability and excellent digestive tolerance. Even with long-term daily use, it causes little to no stomach or intestinal discomfort.

How does magnesium bisglycinate help with stress?

Magnesium plays a central role in regulating the HPA axis, the system that controls your stress response. It inhibits excessive activity in the nervous system via GABA receptors, the neurotransmitter that signals your body to calm down. In the case of a magnesium deficiency, this inhibitory system falls short, making you more prone to tension and finding it harder to relax.

What makes bisglycinate particularly interesting for stress is the role of glycine itself. Glycine has its own calming effect on the nervous system and supports the production of serotonin. The combination of magnesium and glycine thus works on two levels simultaneously: it replenishes the mineral deficiency and directly supports neurotransmitter balance.

Why is the combination with B vitamins important for stress?

Magnesium alone is valuable, but the combination with B vitamins significantly enhances its effect. Vitamin B6 increases the absorption of magnesium into cells and is involved in the production of GABA and serotonin. Research shows that magnesium combined with B6 is significantly more effective for stress reduction in people with low magnesium status than magnesium alone.

The other B vitamins, B1, B2, B3, B5, B8, B9, and B12, support energy metabolism and the normal functioning of the nervous system. In chronic stress, these reserves are also depleted. A supplement that combines magnesium bisglycinate with the full B vitamin spectrum, such as Metis Essentials Magnesium, therefore offers broader support than a regular magnesium supplement.

Does magnesium bisglycinate also help with sleep problems caused by stress?

Magnesium plays a role in regulating melatonin and supports the production of GABA, both of which are important for a good night's sleep. Some people take bisglycinate in the evening as part of a relaxation routine, partly due to the calming effect of glycine.

Whether it improves your sleep depends on the underlying cause. For sleep problems partly related to a magnesium deficiency or an overactive nervous system due to stress, supplementation can be beneficial. Taking it in the evening with a meal is the most common time for this.

What is the correct dosage?

The recommended daily allowance of magnesium for adults is between 300 and 400 mg of elemental magnesium. In times of stress, the need is higher because the body excretes more magnesium. Supplements with magnesium bisglycinate typically contain 100 to 200 mg of elemental magnesium per dose, allowing for adjustment of intake.

Take magnesium with a meal for best absorption. Divide the dose throughout the day if you are taking a higher amount. Magnesium does not work acutely; patience and regularity are important.

Conclusion

Magnesium bisglycinate is the most gentle and absorbable form of magnesium, and at the same time one of the most effective choices for stress. The combination of magnesium with glycine supports the nervous system on two levels. Supplemented with the full B vitamin spectrum, it offers targeted support for people who are under daily pressure.