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Which Magnesium for Menopause? Magnesium Bisglycinate

By | Fact Checked |

Which Magnesium for Menopause? Magnesium Bisglycinate

Magnesium is a mineral that is involved in hundreds of biochemical activities in the body, regardless of your age. However, it is especially important for women in the perimenopause, menopause, and postmenopause years, when hormonal fluctuations are underway and responsible for countless numbers of physical and psychological changes. Of the many varieties of this mineral available in supplement form, magnesium bisglycinate chelate is recommended for this stage of life.

What is magnesium bisglycinate chelate?

Magnesium is available in many supplemental forms, but they are not all the same. Oral supplements can be found as pills, capsules, and powders and have names like magnesium citrate, magnesium malate, magnesium oxide, and magnesium glycinate. Magnesium sulfate is commonly used as Epsom salts, and topical forms usually include magnesium chloride. 

Read about what type of magnesium is right for you

Magnesium bisglycinate chelate, also known as magnesium glycinate or magnesium diglycinate, is a form of elemental magnesium that is combined (chelated) with two molecules of glycine, an amino acid. This form of magnesium is often taken by individuals who have low levels of magnesium in their bloodstream. One reason it is a preferred magnesium supplement is that it is easily absorbed and highly bioavailable to the body. The use of this form of magnesium allows your body to absorb more of the mineral so you can better reap the benefits.

Health benefits of magnesium bisglycinate

For women in the menopause years, this magnesium supplement may help with a variety of symptoms. For example, this form of magnesium has been shown to:

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  • Support and promote bone health, which means prevention of osteoporosis. Magnesium bisglycinate is especially good for age-related magnesium deficiency.
  • Relieve symptoms of premenstrual syndrome.
  • Reduce anxiety.
  • Help with management of blood glucose in individuals with diabetes.
  • Reduce the risk of developing type 2 diabetes.
  • Maintain normal heart rhythms.
  • Promote cardiovascular health, as low magnesium is associated with a greater risk of heart disease.
  • Relieve pain, including acute migraines, headaches, and painful periods.
  • Help with energy production and thus help prevent fatigue.
  • Ease the digestive tract for easier bowel movements and less constipation.

Women who are suffering from fibromyalgia or chronic fatigue syndrome also may find some relief when taking magnesium supplements. 

magnesium bisglycinate supplement capsules

Do you need magnesium?

Many people consume less magnesium than they should in their diet. Some of the best food sources of magnesium include dark green leafy vegetables, beans and lentils, bananas, dried figs, halibut, seaweed, nuts, and seeds. 

The Recommended Daily Allowance is 320 mg for women age 31 and older. Symptoms of a magnesium deficiency include nausea, fatigue, vomiting, loss of appetite, abnormal heart rhythms, tingling in the hands and feet, and muscle cramps. You can have your magnesium levels checked using a blood test.

Read about taking magnesium to relieve these 6 health conditions

Inadequate levels of magnesium can be the result of excessive alcohol use, poor absorption because of celiac disease or Crohn’s disease, chronic diarrhea, excessive urination, malnutrition, and use of some medications (e.g., proton pump inhibitors such as esomeprazole, lansoprazole, omeprazole; also some blood pressure medications).

How to take magnesium bisglycinate

A typical dose of magnesium bisglycinate is 200 mg daily, although your healthcare provider may suggest a higher dose depending on your needs. This form of magnesium typically doesn’t cause troublesome gastrointestinal symptoms that are associated with some other magnesium supplements. However, it is still best to take magnesium bisglycinate with food.

Bottom line

Magnesium is essential for scores of bodily functions. For optimum bioavailability and absorption and help with menopause symptoms, magnesium bisglycinate is the supplement form to take.

  • Arranz LI et al. Dietary aspects in fibromyalgia patients: results of a survey on food awareness, allergies, and nutritional supplementation. Rheumatology International 2012 Sep; 32(9):2615-21
  • Alraek T et al. (2011). Complementary and alternative medicine for patients with chronic fatigue syndrome: a systematic review. BMC Complementary and Alternative Medicine 2011; 11:87. 
  • Ginta D, Grant CS. Everything you should know about magnesium glycinate. Healthline 2021 Jan 11
  • Hiltbrand T. Why magnesium bisglycinate is the best magnesium supplement. Transparent Labs 
  • Na H-S et al. The role of magnesium in pain. In Magnesium in the Central Nervous System, Vink R, Nechifor M ed. University of Adelaide 2011.
  • Rosique-Esteban N et al. Dietary magnesium and cardiovascular disease: A review with emphasis in epidemiological studies. Nutrients 2018; 10(2):168.
Andrea is a Registered Holistic Nutritionist (RHN) & Menopause Expert. Andrea is in menopause & has been researching for the last 5 years science-based ingredients and methods to help women manage their symptoms. She’s the Founder of—a multiple award-winning website. Andrea co-authored the book “Unjunk Your Junk Food” published by Simon and Schuster, as well as “Label Lessons: Your Guide to a Healthy Shopping Cart,” and “Label Lessons: Unjunk Your Kid’s Lunch Box.” Andrea co-hosts the Morphus for Menopause podcast and appears as a Healthy Living Expert on TV across North America. Andrea has more than 20 years of experience in the health & wellness space and is a multiple award-winning Influencer.