Magnesium quietly underpins hundreds of processes in the body, yet many of us over 40 are not getting quite enough of it from diet alone. Busy lives, richer medication regimes and the natural changes that come with midlife and menopause can all increase our need for this essential mineral. Magnesium bisglycinate, sometimes called magnesium glycinate, has become a popular choice because it is gentle on the digestion and well absorbed. Here is what studies say about its benefits, how much you actually need and how to take it safely.
What Is Magnesium Bisglycinate?
Magnesium bisglycinate is magnesium bound to two molecules of the amino acid glycine, a form known as a chelate. This bonding process is thought to make the mineral easier for the gut to absorb and much kinder on sensitive stomachs than older forms such as magnesium oxide, which is more likely to cause loose stools [1]. Glycine itself has a calming reputation, which is one reason this particular form is so often associated with evening use and relaxation.
Why Magnesium Matters in Midlife
Magnesium helps turn the food we eat into energy and supports the parathyroid glands, which produce hormones important for bone health [2]. It also plays a role in normal muscle function, nerve signalling and maintaining a steady heart rhythm [2]. As we age, factors such as reduced dietary intake, certain medications and hormonal changes during and after the menopause can make it harder to maintain healthy magnesium levels, which is why many women in midlife take a particular interest in the mineral.
Magnesium Bisglycinate and Menopause: What Does the Research Say?
Interest in magnesium during the menopause transition has grown alongside a small but expanding body of research. A registered clinical trial has specifically investigated magnesium glycinate for its possible role in easing hot flushes [3], while a separate twelve week randomised trial is currently examining how magnesium supplementation affects sleep, cognition and psychological wellbeing during perimenopause [4]. A systematic review of supplemental magnesium and self reported anxiety and sleep quality found generally positive results across the studies included, particularly among people who had lower magnesium levels to begin with, which may be relevant given how common disrupted sleep and low mood can be during the menopause transition [5].
It is worth being honest about the limits of this evidence. Much of the research into magnesium bisglycinate and menopause specifically is still at an early or ongoing stage, and larger, longer trials are needed before firm conclusions can be drawn. If you are experiencing menopause symptoms, it is worth discussing supplement use alongside your wider options with your GP or a menopause specialist.
How Much Magnesium Do You Actually Need?
The NHS advises that adults aged 19 to 64 need around 300mg of magnesium a day for men and 270mg a day for women [2]. If you choose to take a supplement such as Napiers Magnesium Bisglycinate, the NHS notes that 400mg or less a day from supplements is unlikely to cause harm, while higher doses taken for a short period can lead to diarrhoea [2]. There is not enough evidence to say what happens with very high doses over the long term, so it is sensible to stick within the recommended range unless a healthcare professional advises otherwise.
Getting Magnesium From Your Diet
A varied diet is the first place to look before considering a supplement. Pumpkin seeds are one of the richest sources, providing roughly 550mg of magnesium per 100g, while a 100g serving of cooked spinach provides around 80mg [1]. Other useful sources include almonds, cashews, black beans and other legumes, wholegrains such as brown rice and wholemeal bread, and quinoa, which offers around 60mg per half cup cooked. Spreading a few of these foods across the week, alongside a generally varied diet, is usually enough for most people to get close to the recommended 270mg to 300mg a day.
Simple, Supplement Free Ways to Support Sleep and Reduce Stress
Magnesium is only one part of a much bigger picture when it comes to sleep and stress, and there is a lot you can do without reaching for a supplement at all. The NHS recommends adults aim for at least 150 minutes of moderate physical activity a week, which is well known to support both sleep quality and stress levels. NHS Every Mind Matters also suggests keeping regular sleep hours, avoiding screens for at least an hour before bed, getting natural daylight earlier in the day, and building a calming wind down routine in the evening [6]. Cutting back on caffeine and alcohol later in the day can also make a noticeable difference. These habits form a genuinely useful foundation, whether or not you also choose to take a magnesium supplement.
Even with a good diet and healthy habits, many people still fall short. A secondary analysis of the UK National Diet and Nutrition Survey found that around 15 percent of women and 10 percent of men have magnesium intakes below the Lower Reference Nutrient Intake, the threshold linked to a higher risk of deficiency, with low intakes a persistent issue among adults in midlife [7]. For those who find it difficult to obtain enough magnesium from diet alone, supplementing can be a good option. Napiers Magnesium Bisglycinate is formulated to be gentle on the stomach while providing a well absorbed source of the mineral, making it a practical choice for anyone looking to close that gap.
Magnesium Bisglycinate and Sleep
One of the most common questions people ask is whether magnesium bisglycinate can help with sleep. A randomised, placebo controlled trial published in 2025 followed 155 adults who reported poor sleep quality, giving one group 250mg of elemental magnesium as magnesium bisglycinate daily for four weeks [8]. The magnesium group showed a significantly greater improvement in insomnia severity scores than the placebo group, with the biggest improvements seen among those who had lower dietary magnesium intake at the start, although the researchers described the overall effect as modest [8]. This lines up with the calming reputation of glycine itself, but it should sit alongside, rather than replace, the good sleep habits described above.
When and How to Take It
Magnesium bisglycinate capsules are typically taken once daily with food and a little water. Many people prefer to take theirs in the evening as part of a wind down routine, though it can be taken at any time that suits your schedule, as long as it is consistent. If you would rather avoid capsules altogether, a topical option such as Napiers Magnesium Oil Spray, made from Zechstein magnesium chloride, offers a way to apply magnesium directly to the skin after a shower or before bed.
Magnesium Bisglycinate Compared with Other Forms
You may also come across magnesium citrate and magnesium malate on the shelves. Magnesium citrate is well absorbed but can have a more noticeable laxative effect, which some people use to their advantage while others find unwelcome. Magnesium malate is often chosen by those focused on energy and muscle comfort. Magnesium bisglycinate tends to sit apart from both because it is generally the gentlest on the digestive system, making it a sensible everyday choice for those with sensitive stomachs.
A Word on Safety
Magnesium supplements are not suitable for everyone. If you take medication for blood pressure or any other condition, or if you have kidney problems, speak to your GP or pharmacist before starting a new supplement, as magnesium can interact with certain medicines and may not be appropriate in some circumstances. Pregnant or breastfeeding women should also seek advice from a healthcare professional first. As the NHS points out, supplements should support a varied and balanced diet rather than replace it [2]. If you would like personalised herbal guidance on magnesium, menopause, or any other aspect of your wellbeing, Napiers' herbalists offer a free 15 minute consultation, which you can book online.
Frequently Asked Questions
Is magnesium bisglycinate the same as magnesium glycinate?
Yes, the two terms are generally used interchangeably. Both describe magnesium bound to the amino acid glycine, though bisglycinate technically refers to magnesium bound to two glycine molecules.
Can magnesium help with menopause symptoms?
Early research, including a registered clinical trial looking at magnesium glycinate and hot flushes [3] and a systematic review linking supplemental magnesium to improved self reported anxiety and sleep quality [5], suggests this is a promising area. The evidence is not yet conclusive, so it is worth discussing menopause symptoms and any supplement use with your GP or a menopause specialist.
How long does magnesium bisglycinate take to work?
Some people notice a difference within a few days, particularly around relaxation and sleep, while it can take several weeks of consistent use for magnesium levels to build and for any benefits around muscle comfort and energy to become noticeable.
Can I take magnesium bisglycinate every day?
Yes, when taken within the guidance set out by the NHS, magnesium bisglycinate is suitable for daily use [2]. Always follow the dose on the label unless a healthcare professional advises otherwise.
Can you take magnesium glycinate with blood pressure medication?
Magnesium can interact with some medicines, including certain blood pressure treatments. Always check with your GP or pharmacist before combining a magnesium supplement with any prescribed medication.
This article is for general information only and is not a substitute for professional medical advice. If you have a health condition or take medication, please consult your GP or pharmacist before starting any new supplement.
References
- National Institutes of Health, Office of Dietary Supplements, Magnesium Fact Sheet for Health Professionals
- NHS, Vitamins and minerals: Others (magnesium)
- ClinicalTrials.gov, Investigating Magnesium Glycinate in Structure/Function Role of Hot Flashes
- ClinicalTrials.gov, 12-week Magnesium Supplementation on Peri-menopause Symptoms, Cognition, Sleep, and Psychological Well-being
- Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review
- NHS Every Mind Matters, How to fall asleep faster and sleep better
- Fallon et al, Micronutrient Intakes of British Adults Across Mid-Life: A Secondary Analysis of the UK National Diet and Nutrition Survey
- Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial
