Magnesium Bisglycinate is quickly becoming a must-have supplement in the CrossFit community – and for good reason. This chelated form of magnesium (also known as magnesium glycinate) is prized for its superior absorption and gentle effect on the stomach wbcil.comwbcil.com. In high-intensity training environments like CrossFit, where muscle recovery, sleep quality, and stress management are paramount, magnesium bisglycinate shines. In this comprehensive guide, we’ll break down what magnesium bisglycinate is, why it’s superior to other types of magnesium, and 7 powerful benefits for CrossFit athletes. We’ll also cover dosage and timing, highlight science-backed studies, recommend top products (with handy affiliate links), and answer frequently asked questions. By the end, you’ll see why Magnesium Bisglycinate is often listed among the best supplements for CrossFit athletes and how it can help take your training and recovery to the next level.
What Is Magnesium Bisglycinate?
Magnesium bisglycinate is a specific form of magnesium supplement where the mineral is bound to two molecules of the amino acid glycine (hence “bis-glycinate”)sanatorium.health. Essentially, it’s the same compound commonly referred to as magnesium glycinate – the terms are used interchangeably in the supplement worldsanatorium.health. This unique chelated structure makes magnesium bisglycinate highly absorbable. The glycine acts as a carrier to help transport magnesium through the intestinal wall for better uptake by your bodysanatorium.health. In practical terms, that means more of the magnesium you take actually gets utilized, compared to less efficient forms.
Importantly, magnesium bisglycinate is also known for being gentle on the digestive systemwbcil.com. Many basic magnesium supplements (like magnesium oxide or high-dose magnesium citrate) can cause gastrointestinal upset or work like a laxative. In contrast, magnesium bisglycinate is unlikely to cause diarrhea or stomach cramps when taken at recommended doseswbcil.com. This makes it an ideal choice for athletes who want to avoid any unwanted pit stops during training!
In summary, Magnesium Bisglycinate is a highly bioavailable, well-tolerated form of magnesium. It provides all the essential benefits of magnesium – a mineral involved in over 300 biochemical reactions in the bodywbcil.com – without the downsides of poor absorption or GI distress. Next, let’s see why this form stands out among other types of magnesium supplements.
Why Magnesium Bisglycinate Is Superior to Other Magnesium Types
Not all magnesium supplements are created equal. If you’ve ever taken a cheap magnesium oxide pill and noticed…well, not much benefit (or perhaps just an unexpected laxative effect), you’ll appreciate what sets magnesium bisglycinate apart. Here are the key reasons Magnesium Bisglycinate is considered superior to many other forms:
- High Bioavailability: Magnesium bisglycinate boasts one of the highest absorption rates among magnesium supplementswbcil.com. Its chelated form means the magnesium is effectively “shielded” as it passes through the digestive tract, improving its chances of absorption. In fact, a study in the Journal of the American College of Nutrition found that magnesium glycinate (bisglycinate) is absorbed significantly better than magnesium oxidesanatorium.health. For athletes, higher bioavailability means your muscles and nerves actually get the magnesium they need to function optimally.
- Gentle on the Stomach: Unlike magnesium citrate or magnesium sulfate (Epsom salts), bisglycinate is very gentle and unlikely to cause digestive distresswbcil.com. This is a huge plus if you’re taking magnesium daily or in higher doses for recovery. CrossFit athletes can’t afford to have supplement side effects slowing them down. Magnesium bisglycinate’s stomach-friendly nature makes it suitable for long-term use and for those with sensitive gutswbcil.comwbcil.com.
- Minimal Laxative Effect: Related to the above, magnesium bisglycinate does not have the pronounced laxative effect that forms like magnesium oxide or citrate can havewbcil.com. The glycine bond keeps the magnesium in a form that’s better absorbed rather than flooding the intestines. This means you can take the amounts you need for recovery benefits without running to the restroom. For example, magnesium citrate is often used as an occasional laxative at high doses, whereas bisglycinate is better suited for daily supplementationwbcil.com.
- Glycine’s Added Benefits: Glycine itself is a beneficial amino acid. By taking magnesium bisglycinate, you’re also getting glycine, which has a calming, anti-inflammatory effect in the bodyvitaceuticals.com.au. Glycine can help improve sleep quality and has been used to reduce symptoms of anxiety, depression, and insomniavitaceuticals.com.auvitaceuticals.com.au. While the magnesium is hard at work in your muscles and nerves, the glycine component may promote relaxation – a fantastic combo for stressed athletes.
- Fewer Side Effects: Other forms of magnesium (like magnesium chloride or magnesium gluconate) can sometimes cause bloating or have unappealing tastes (in liquids). Magnesium bisglycinate is generally tasteless (if in powder form) and very well tolerated. Its track record of low side effects makes it easier to be consistent with taking it – consistency is key to reaping the benefits.
To put it simply, magnesium bisglycinate checks all the boxes: high absorption, easy on the stomach, and bonus calming effects. No wonder it’s often recommended as the top magnesium supplement for athletes and anyone looking to boost their magnesium levels efficientlycrossfitangier.com. Now, let’s dive into the exciting part – exactly how magnesium bisglycinate can benefit CrossFit athletes and elevate your performance and recovery.
Top Benefits of Magnesium Bisglycinate for CrossFit Athletes
CrossFit workouts push your body to the limit – taxing your muscles, nervous system, and endurance. Magnesium is a crucial mineral for supporting all these functions, and magnesium bisglycinate delivers it in a way your body can readily use. Here are 7 powerful benefits of magnesium bisglycinate for CrossFit athletes:
1. Faster Muscle Recovery and Reduced Soreness
Intense WODs (Workouts of the Day) and heavy lifting can leave your muscles feeling beat up. Magnesium bisglycinate can speed up your recovery by aiding muscle repair and reducing soreness. Magnesium plays a central role in muscle contractions and relaxation – essentially helping your muscle fibers recover from the strain of exercise. If you’re magnesium deficient, you might experience more post-workout pain and longer recovery times.
Fortunately, studies show that magnesium supplementation can make a real difference. A 2024 systematic review concluded that magnesium supplements reduced muscle soreness, improved performance, and even provided a protective effect against muscle damage in people doing intense exercisetranslational-medicine.biomedcentral.com. In other words, keeping your magnesium levels up helps your muscles bounce back faster. Another 2021 study found that taking 350 mg of magnesium daily for 10 days significantly decreased muscle soreness at 24, 36, and 48 hours post-exercise, with athletes reporting better recoveryvitaceuticals.com.au. That’s a big deal when you’re hitting back-to-back training days or competing in a CrossFit event where quick turnaround is critical.
By promoting muscle relaxation and easing tension, magnesium bisglycinate helps clear lactate and cellular waste from muscles more efficientlyvitaceuticals.com.auvitaceuticals.com.au. Some athletes report less next-day stiffness when they include magnesium bisglycinate in their nightly routine. If you want to crush your next workout instead of limping into it, pay attention to magnesium!
(Internal Tip: Magnesium was highlighted as an essential recovery supplement in our Ultimate CrossFit Supplements Guide, underscoring its importance for muscle function and repair.)
2. Prevention of Muscle Cramps and Spasms
Few things are as frustrating as being midway through a set of pull-ups or a 400m sprint, only to be stopped in your tracks by a searing muscle cramp. Muscle cramps often indicate low electrolyte levels – and magnesium is one of the key electrolytes involved in muscle contraction. Magnesium bisglycinate can help prevent cramps by ensuring your muscles have the magnesium they need to relax properly between contractions.
Magnesium works in tandem with calcium in muscle fibers: calcium contracts a muscle, and magnesium helps it relax. If you’re low on magnesium, your muscles may contract uncontrollably, leading to twitches or cramps (often in the calves or feet for athletes). CrossFitters also lose magnesium through sweat, especially in long, intense workouts or hot climates, which can further predispose you to cramping if you don’t replenish it.
Research backs this up – magnesium is well-known for its role in warding off cramps. A review in the journal Nutrientshighlighted that adequate magnesium intake is crucial for preventing muscle cramps and supporting overall muscle functionsanatorium.health. In simple terms, magnesium keeps your muscle fibers firing smoothly. Magnesium bisglycinate, being highly bioavailable, is an excellent choice to keep those levels topped off.
Many athletes find that regular magnesium bisglycinate supplementation dramatically reduces the frequency of nighttime leg cramps or mid-WOD spasms. It’s like an insurance policy for your muscles: keep them well-nourished with magnesium so they don’t rebel during that high-rep set of wall balls or a max-effort deadlift.
3. Improved Sleep Quality and Recovery
Quality sleep is the ultimate recovery tool for any athlete – it’s when your body repairs muscle tissue, balances hormones, and consolidates all those neuromuscular adaptations from training. If you’re not sleeping well, you’re not recovering well, which means you won’t perform well either. Magnesium bisglycinate shines as a sleep-support supplement, and better sleep means better CrossFit performance in the long run.
Magnesium has natural calming properties. It activates the parasympathetic nervous system (the “rest and digest” state) and helps regulate neurotransmitters like GABA that promote relaxation and sleep. Additionally, the glycine in magnesium bisglycinate is itself a sleep-enhancing amino acid. Glycine can improve sleep quality and promote deeper, more restorative sleep cycles. In fact, one study found that glycine supplementation before bed improved subjective sleep quality and reduced daytime sleepiness in participantssanatorium.health.
For CrossFit athletes, this is gold. Take magnesium bisglycinate an hour or so before bed, and you may find it easier to fall asleep and stay asleep, even after late training sessions that might otherwise leave you wired. Many athletes report that magnesium bisglycinate helps them unwind in the evening, quieting that post-WOD adrenaline rush. Over time, consistent good sleep leads to noticeably better recovery. You wake up feeling more refreshed, with less muscle soreness and fatigue.
There’s even a hormonal benefit: deep sleep supports growth hormone and testosterone production – critical for muscle repair and growth. Magnesium bisglycinate indirectly supports this by improving sleep quality. Plus, if you’re one of those people who get nighttime muscle cramps (Charley horses) that wake you up, magnesium can reduce those disturbances toovitaceuticals.com.au.
In short, better sleep equals better recovery, and magnesium bisglycinate is one of the safest, most natural sleep aids you can incorporate into your routine. This is why magnesium is often dubbed “nature’s relaxant.” It’s a must for any CrossFitter serious about recovery (and it pairs nicely with a pre-bed protein shake for overnight muscle repair!).
4. Stress Reduction and a Calmer Nervous System
Intense exercise is a form of physical stress, and CrossFit combines that with the mental stress of pushing through tough WODs and perhaps balancing a busy life outside the gym. Magnesium bisglycinate can be your secret weapon for stress management. Magnesium has a profound effect on the nervous system and helps moderate the body’s stress response.
When you’re under stress (whether from training or daily life), your body tends to dump magnesium stores – a bit of a catch-22 because magnesium is needed to cope with stress. Low magnesium can exacerbate feelings of anxiety, irritability, and even increase cortisol (the stress hormone). Ensuring adequate magnesium intake can blunt these effects. In fact, research suggests magnesium supplementation has anxiolytic (anxiety-reducing) effects. A 2017 scientific review found that magnesium supplementation may help improve anxiety symptoms, particularly in people with magnesium deficiencysanatorium.health.
Magnesium bisglycinate is especially effective here due to the calming nature of glycine. Glycine acts as an inhibitory neurotransmitter, which can promote feelings of calm and reduce neuronal excitability. Many users of magnesium bisglycinate report feeling more relaxed and less tense, without any sedative “hangover” – it’s not a drug, just a mineral balancing the nervous system.
For CrossFit athletes, this can translate into lower perceived stress levels, better mood, and even improved focus during workouts. You might find you’re less rattled by a bad training day or a competition, as magnesium helps keep cortisol in check. There’s also a connection between magnesium and cortisol regulation – some studies indicate magnesium can help reduce excessive cortisol release in stressful situationscrossfitangier.com. Lower cortisol means better recovery and less chronic stress on your system.
Additionally, by calming your nervous system, magnesium bisglycinate can improve heart rate variability (HRV), a marker of how well your body handles stress and recovers. Athletes with higher HRV typically recover faster and have better endurance. So, think of magnesium as not just a mineral, but a mini relaxation coach for your body. In our article on Hormone Optimization and CrossFit, we noted that magnesium-rich foods help reduce cortisol and improve sleep, underlining magnesium’s role in balancing stress hormonescrossfitangier.com.
Bottom line: a calmer athlete is a more effective athlete. Magnesium bisglycinate can help you stay cool under pressure, whether it’s the stress of an AMRAP workout or daily life challenges.
5. Enhanced Energy Production and Performance
Every athlete wants more energy – both in the sense of high-powered training sessions and sustained endurance. Magnesium bisglycinate can give you a boost on both fronts by supporting your body’s energy production systems. Magnesium is a cofactor in ATP synthesis, which is how your cells generate energy. In fact, ATP (the energy molecule) must bind to a magnesium ion to be biologically active. No magnesium, no usable energy!
If you’re doing CrossFit, you’re demanding a lot of ATP from your muscles. Magnesium is involved in the metabolism of carbohydrates and fats into ATP, ensuring that your muscles have fuel to fire. During high-intensity exercise, magnesium is shuttled into muscles to help with this energy conversionroguefitness.com. At the same time, magnesium gets used up or lost (through sweat). This is why being even mildly magnesium deficient can make your workouts feel harder – your body can’t produce energy as efficiently, and you may fatigue faster.
By keeping magnesium levels optimized, magnesium bisglycinate helps maintain your energy levels and delay fatigue. Some evidence shows that athletes with adequate magnesium have better power output and muscle performance. For instance, one study noted a positive association between magnesium status and muscle performance in male athletesvitaceuticals.com.au. Another benefit: magnesium helps move blood sugar into muscles and dispose of lactatevitaceuticals.com.au, which can improve endurance and reduce that burning sensation during high-rep sets.
Practically speaking, while magnesium bisglycinate won’t give you a stimulant-like jolt (it’s not caffeine), it lays the groundwork for sustainable energy. You might notice you don’t hit the wall as quickly in a grueling chipper WOD, or you have a bit more “drive” in the final rounds. Plus, by aiding recovery (as discussed), it indirectly means you come into each session with more gas in the tank.
It’s also worth noting magnesium’s role in oxygen uptake and cardiovascular function. Magnesium helps relax blood vessels, which can improve blood flow and nutrient delivery to muscles. Better circulation during exercise = better performance. Some endurance athletes even use magnesium to help with heat tolerance and hydration (since magnesium is an electrolyte, it works alongside sodium and potassium to keep you hydrated and your muscles firing). All in all, magnesium bisglycinate is a foundational supplement to ensure your body’s engine (metabolism) is tuned up and ready to perform.
6. Supports Electrolyte Balance and Heart Health
CrossFit isn’t just hard on your muscles – it’s a full-body challenge that also tests your cardiovascular system. Magnesium plays a vital role in heart health and maintaining a proper electrolyte balance, which is crucial during intense workouts that induce a lot of sweating. When you sweat, you lose not just water but electrolytes like sodium, potassium, and magnesium. Most people remember to replenish sodium and potassium (hello, sports drinks), but magnesium is often overlooked. Neglecting it can lead to issues like irregular heartbeat, muscle tremors, or excessive fatigue.
By supplementing with magnesium bisglycinate, you help maintain a proper electrolyte balance during training. Magnesium works closely with calcium and potassium to regulate muscle contractions and heart rhythm. Sufficient magnesium ensures your heart is beating steadily even under the stress of a tough MetCon, and it helps prevent that shaky, weak feeling that can happen if electrolytes get imbalanced.
Moreover, magnesium has a protective effect on the heart and blood vessels. It can help keep blood pressure in a healthy range and reduce arterial stiffness. For athletes, this means your cardiovascular system can handle high-intensity exercise more safely and efficiently. Magnesium is essential for heart rhythm – in medical settings, magnesium is sometimes given to patients with arrhythmias to stabilize heart function. So for a CrossFit athlete, magnesium bisglycinate is like an insurance policy supporting one of your most important muscles: your heart.
Another aspect is hydration: Magnesium influences the hormones that control hydration (like aldosterone). Proper magnesium levels help your body manage water retention and loss appropriately, so you stay better hydrated. If you’re doing a long Hero WOD or a multi-event competition, keeping magnesium levels up (along with water and other electrolytes) will help you avoid dehydration and cramping. Think of magnesium as part of your intra-workout armor, working behind the scenes to keep your cells hydrated and functioning.
Finally, glycine (from magnesium bisglycinate) may contribute to cardiovascular health by reducing inflammation. Some research suggests glycine can improve certain markers of heart health and circulation. While the direct benefits for CrossFit performance are indirect, a healthy heart and optimal blood flow certainly support better endurance and training capacity.
7. Backed by Science & Easy to Tolerate (No Major Side Effects)
Benefit number 7 is a bit of a combo, but it’s important: magnesium bisglycinate is both science-backed and easy to use. We’ve sprinkled scientific findings throughout this article, but let’s underscore a few key points:
- Athletes need more magnesium: Research suggests individuals engaged in intense exercise may require 10–20% more magnesium than sedentary peopletranslational-medicine.biomedcentral.com. If you’re a CrossFitter, that means the standard Recommended Dietary Allowance (RDA) might not be enough for you. Magnesium bisglycinate is an effective way to meet those increased needs and has been shown to improve exercise outcomes (like reduced muscle damage and soreness) when supplementedtranslational-medicine.biomedcentral.com.
- Highly effective vs. other forms: Studies comparing magnesium forms have consistently shown the superior absorption of chelated magnesium. We mentioned the study where magnesium bisglycinate outperformed magnesium oxide in bioavailabilitysanatorium.health. Another study (cited in Magnesium Research) found magnesium citrate and glycinate were more bioavailable than magnesium oxide in humans. This matters because a supplement that isn’t absorbed isn’t doing much good! Magnesium bisglycinate’s efficacy is supported by this research.
- Proven benefits for muscle and nerve health: Scientific literature links magnesium with reduced exercise-induced inflammation (like lower IL-6 levels post-exercise)openaccessebooks.meddocsonline.orglink.springer.com, improved glucose control during recoveryopenaccessebooks.meddocsonline.org, and even maintenance of testosterone levels in athletes (since magnesium is involved in hormone regulation as well)crossfitangier.com. It’s not a magic performance enhancer like caffeine or creatine, but it addresses fundamental physiological needs that can have wide-ranging benefits for your training and health.
On the tolerance and safety side: Magnesium bisglycinate is one of the most tolerated forms of magnesium. For most people, it causes no notable side effects when taken in appropriate doses. The most common issue with other magnesium supplements is diarrhea or stomach upset – bisglycinate all but eliminates that riskwbcil.com. This means you can comfortably take it daily. It’s also safe to take long-term for most individuals. Magnesium is a natural nutrient, so you’re not putting a foreign substance in your body, just replenishing what might be lacking in your diet.
That said, taking extremely high doses of any magnesium (far above the recommended range) could lead to loose stools – but with bisglycinate, you’d typically hit your target intake without any problem. Always start with a moderate dose and you’ll likely find you have zero GI issues. Also, if you have any kidney problems, check with a doctor (as kidneys clear excess magnesium).
In short, magnesium bisglycinate is a no-brainer supplement: science supports its benefits, and it’s easy and safe to integrate into your regimen. Now that we’ve covered the what, why, and benefits, let’s get into the practical aspects: how much to take, when to take it, and how to do so effectively.
Dosage and How to Take Magnesium Bisglycinate
One of the great things about magnesium bisglycinate is that it’s straightforward to use. Here we’ll cover recommended dosage, timing, and tips on how to take it for maximum benefit:
Recommended Dosage: For adults, a common daily dose of magnesium bisglycinate is in the range of 200 mg to 400 mg of elemental magnesium. (Note: “elemental magnesium” refers to the actual magnesium content. Because magnesium bisglycinate is a larger compound, a 1,000 mg serving of magnesium bisglycinate might provide around 100 mg of elemental magnesium – so always check the label for how much actual magnesium you’re getting.)
- The RDA for magnesium is about 400-420 mg per day for men and 310-320 mg per day for womenvitaceuticals.com.au. CrossFit athletes may aim for the higher end of these ranges, or slightly above, due to increased needs. As mentioned, intense exercise can increase magnesium requirements by ~10-20%translational-medicine.biomedcentral.com. So a male athlete might target ~450 mg/day and a female athlete ~350-400 mg/day through diet plus supplements.
- Many magnesium bisglycinate supplements come in 100mg or 200mg capsules. Taking 2–4 capsules spread out can meet the daily goal. If you prefer powder form (some brands offer magnesium bisglycinate powder), you can mix a scoop in water or a protein shake.
Timing: When to take magnesium bisglycinate can depend on your goals:
- Evening/Pre-bed (most common): Taking magnesium bisglycinate about 30-60 minutes before bedtime is popular because of its relaxation and sleep benefits. This is a great option if you want to improve sleep quality, nighttime recovery, and calm your mind before bed. For example, you might take 2 capsules (~200-300mg) after dinner or as part of your pre-sleep routine.
- Split Doses: Some people prefer to split the dose – one in the morning, one in the evening. Morning magnesium can help with muscle function during the day and ensure levels are topped off before a workout, while evening magnesium helps with recovery and sleep. Splitting doses (e.g., 150mg AM, 150mg PM) can also enhance absorption if you’re taking higher total amounts.
- Pre-Workout (optional): Magnesium isn’t a stimulant, so it’s not a typical “pre-workout” supplement, but taking it 1-2 hours before a training session could be beneficial if you haven’t been consistent daily. The 2024 review we cited suggested taking magnesium ~2 hours before exercise to maximize its availability during the workouttranslational-medicine.biomedcentral.com. If, say, you train in the late afternoon, you could take your magnesium at lunchtime or early afternoon. However, avoid taking it immediately before exercise to allow time for absorption (and to avoid any slight relaxation effect right as you start lifting heavy).
With or Without Food: Magnesium bisglycinate can be taken with or without food. It’s gentle on the stomach, so you won’t need to buffer it with food as you might with other forms. Some find taking it with a meal enhances absorption due to the digestive process, while others take it on an empty stomach just fine. If you notice any mild stomach discomfort (uncommon with bisglycinate), simply take it with a meal or snack.
Hydration: Always take magnesium with a glass of water. Hydration helps in the absorption and distribution of electrolytes. Plus, if you’re using magnesium to help with hydration (as part of electrolyte balance), pairing it with fluids makes sense.
Consistency is Key: Magnesium isn’t a supplement you take once and instantly feel (with the exception of a calming effect for some). It works best when taken consistently every day. Aim to make magnesium bisglycinate a daily habit – the benefits on muscle function, stress reduction, and sleep accumulate over weeks of regular use. Many CrossFit athletes include it as a staple just like their protein powder or fish oil.
Cycling: There’s generally no need to cycle off magnesium bisglycinate. It’s a mineral your body uses daily. That said, if you take very high doses for a long time, you might periodically take a break or lower the dose to ensure balance with other minerals (since super high magnesium intake can affect calcium or potassium levels). But the doses we’re discussing (200-400mg) are moderate and safe for ongoing use.
Tip: If you also supplement with calcium or zinc, consider taking them at a different time than magnesium. While magnesium, calcium, and zinc can be taken together (they’re even combined in some products like ZMA), they can compete for absorption in large doses. For example, you might take magnesium at night and your calcium or zinc in the morning. Interestingly, many athletes take magnesium and zinc together in the evening specifically because it’s great for recovery (this is essentially what a ZMA supplement is). In fact, one of our recommended products below, Puori M3, combines magnesium bisglycinate with zinc and vitamin B6 for a synergistic effect.
Finally, always check with your healthcare provider if you have any medical conditions or take medications. Magnesium is generally very safe, but it can interact with certain medications (like some antibiotics or blood pressure meds). And if you have kidney disease, supplementing minerals should be under a doctor’s guidance.
Best Magnesium Bisglycinate Supplements for CrossFit Athletes (Product Recommendations)
Ready to add magnesium bisglycinate to your regimen? Here are a few top product recommendations. We’ve selected these for their quality, formulation, and suitability for athletes. (We’ve included affiliate links for your convenience – if you purchase through them, it helps support our CrossFit Angier blog at no extra cost to you.)
- Thorne Magnesium Bisglycinate – Thorne is a trusted name in the supplement industry, known for high-quality and NSF-certified products. Their Magnesium Bisglycinate powder is an excellent choice for CrossFit athletes. It provides magnesium bisglycinate in a readily mixable form with no unnecessary additives. Thorne’s product was even our “Best Pick” in our list of supplements for mencrossfitangier.com due to its high absorbability and efficacy. It’s great for relaxation, muscle recovery, and sleep support. Affiliate link: 【15†Thorne Magnesium Bisglycinate】 – this will take you to Thorne’s site where you can check the price and reviews. Mix a scoop in water or your post-workout shake and you’re good to go!
- Puori M3 (Magnesium + Zinc) – Puori M3 is a premium magnesium supplement specifically designed for athletes, available through Rogue Fitness. It contains magnesium bisglycinate along with magnesium aspartate, zinc, vitamin B6, and malic acid – essentially a comprehensive mineral support for recovery. The combo of magnesium and zinc (and B6) in the evening is a time-tested recipe for improved sleep and hormonal support (ZMA, anyone?). Puori M3 uses organic forms of magnesium and has added malic acid (from green apples) to enhance absorption and help prevent sorenessroguefitness.comroguefitness.com. This product is perfect if you want an all-in-one capsule for night time recovery. Affiliate link: Puori M3 on Rogue Fitness – grab it from Rogue and you’ll also be supporting our affiliate partnership. Athletes love Puori M3 for its clean formulation and the fact that it’s free of artificial fillers.
- Other Magnesium Bisglycinate Supplements: There are many brands out there offering magnesium bisglycinate capsules or powders (Integrative Therapeutics, NOW Foods, Doctor’s Best, etc.). If you go with another brand, just ensure it specifies magnesium bisglycinate or glycinate on the label and ideally that it’s tested for quality/purity. We recommend sticking to reputable brands. The two above are ones we trust for our athletes.
Additionally, remember that while supplements are helpful, they complement a magnesium-rich diet. Foods like dark leafy greens, nuts, seeds, avocados, and dark chocolate are good sources of magnesium and should be staples in any athlete’s nutrition plan. (Fun fact: that craving for dark chocolate might actually be your body asking for magnesium – cacao is one of the highest natural sources!)
Lastly, beyond supplements and diet, consider other tools to boost your recovery: Epsom salt baths (magnesium sulfate soaks) can relax muscles, and proper post-workout nutrition and hydration will work hand-in-hand with your magnesium supplementation. And of course, always prioritize good recovery practices – supplements like magnesium bisglycinate will amplify the benefits of rest, mobility work, and adequate protein intake.
By the way, if you’re gearing up your CrossFit arsenal, don’t forget about quality gear. Our partners at Get RX’d offer top-notch CrossFit equipment and recovery tools. Proper equipment – from foam rollers to strength gear – alongside smart supplementation creates a synergy that maximizes your performance and progress.
Now, to wrap up, let’s address some common questions athletes have about magnesium bisglycinate:
Magnesium Bisglycinate FAQ
What is the difference between magnesium bisglycinate and magnesium glycinate?
None – they are essentially the same thing. Magnesium bisglycinate is the full chemical name, indicating magnesium is chelated with two glycine molecules. Magnesium glycinate is a commonly used name for the same compound. In practice, you can consider them identical in terms of benefits and absorptionsanatorium.health. So if your supplement label says magnesium glycinate, you’re getting magnesium bisglycinate. Some products use the term “bisglycinate” to emphasize the specific chelated form, but there’s no functional difference. Rest assured, both provide highly absorbable magnesium bound with the amino acid glycine.
When is the best time to take magnesium bisglycinate?
The best time is usually in the evening, about 30-60 minutes before bed, especially if you want to leverage its relaxation and sleep-promoting benefits. Taking it at night can help you unwind, prevent nighttime cramps, and improve sleep quality. However, you can also split the dose (morning and evening) if you prefer. Some athletes take a dose earlier in the day (or a couple hours before a workout) to ensure magnesium levels are optimized during training. There’s flexibility – the key is to take it consistently every day. If you’re new to magnesium, nighttime is a great starting point. Listen to your body: if you feel a bit sleepy when taking it during the day, stick to evenings. If not, you can experiment with timing that best fits your routine.
How much magnesium bisglycinate should I take per day?
For most CrossFit athletes, 200 to 400 mg of elemental magnesium per day from bisglycinate is a good target. That typically equates to 2–4 capsules of a standard supplement or one serving of a powder. Men doing intense training might aim for ~400 mg; women might aim for ~300-350 mg, but individual needs vary. It’s wise to start on the lower end (e.g. 200 mg) for a week and see how you feel, then increase if needed. If you get ample magnesium from a nutrient-rich diet, you might only need a smaller supplemental dose (200 mg). Signs you might need more magnesium include frequent cramps, trouble sleeping, high stress, or known dietary gaps. Remember, very high doses (over 500 mg at once) may cause loose stools for some, so it’s better to split those into two doses or stick to a moderate daily amount. When in doubt, consult a healthcare professional for personalized advice, especially if you have health conditions.
Are there any side effects of magnesium bisglycinate?
At recommended doses, magnesium bisglycinate is well tolerated and side effects are rare. It’s gentle on the digestive system. The most common side effect of too much magnesium (from any form) is diarrhea or soft stools, but bisglycinate minimizes this risk compared to other typeswbcil.com. If you overshoot your magnesium needs, your body will simply excrete the excess, possibly loosening the stool – if that happens, just reduce the dose slightly. Some people might notice very mild drowsiness or calmness (which is usually a benefit, especially at night). Unlike some supplements, magnesium bisglycinate doesn’t typically cause any stomach pain, nausea, or headaches. It also doesn’t have the same laxative effect as magnesium citrate or oxide unless you take an extreme amount. As always, stick to reputable brands to avoid any filler-related issues, and follow the dosage instructions. If you have kidney issues (which affect magnesium excretion), talk to your doctor first. But for the vast majority, magnesium bisglycinate is side-effect free and safe for daily use.
Can magnesium bisglycinate help with muscle cramps and soreness?
Absolutely – that’s one of its main perks for athletes. Magnesium bisglycinate helps prevent muscle cramps by aiding proper muscle relaxation and electrolyte balance. If you often get calf cramps, foot cramps, or even eye twitches, those can be signs of magnesium deficiency. By supplementing with magnesium bisglycinate, many athletes experience far fewer cramps, both during workouts and at nightvitaceuticals.com.au. It’s often recommended for people who suffer from nocturnal leg cramps. As for muscle soreness, magnesium’s role in muscle recovery can help reduce the severity of delayed onset muscle soreness (DOMS). It won’t eliminate soreness from a brutal workout (you’ll still feel it if you did 150 wall balls!), but it can aid the muscle repair process so that soreness isn’t as prolonged. The 2021 study we cited showed significant reductions in soreness when supplementing magnesiumvitaceuticals.com.au. Think of magnesium as helping your muscles relax and flush out toxins post-exercise, which in turn makes you feel less tight and achy. If cramps and soreness are issues for you, magnesium bisglycinate is definitely worth a try.
Is magnesium bisglycinate better than other forms of magnesium (like citrate or oxide)?
For most people, yes, magnesium bisglycinate is considered superior to many other forms for supplementation. The reasons come down to absorption and tolerability. Magnesium oxide has very poor absorption (only a small fraction is absorbed, the rest stays in the gut and can cause diarrhea). Magnesium citrate is better absorbed than oxide but often causes laxative effects at effective doses. Magnesium bisglycinate, on the other hand, combines high absorption with gentleness on the gutwbcil.comwbcil.com. It doesn’t rely on pulling water into the intestines (like citrate) to be absorbed, so it’s less likely to cause loose stools. Furthermore, bisglycinate carries the added benefit of glycine. The only scenarios where another form might be “better” is if you have a specific need: for example, magnesium threonate is touted for cognitive benefits (crosses the blood-brain barrier more), and magnesium malate might assist with energy production (malate is involved in the Krebs cycle). But for general whole-body magnesium support – especially for muscles, sleep, and stress – bisglycinate is often the top recommended form. Its bioavailability is on par with those specialized forms and it’s usually more affordable. Many experts and nutritionists will reach for magnesium bisglycinate first when advising athletescrossfitangier.com. So unless you have a particular reason to use a different type, you can’t go wrong with bisglycinate/glycinate.
How long does it take to feel the effects of magnesium bisglycinate?
This can vary. Some people notice certain effects within days – for example, improvements in sleep quality or a calming sensation at night can sometimes be felt the first week of supplementation. If you were magnesium-deficient, you might also experience fairly quick relief from frequent cramps or twitchy muscles. However, for more subtle benefits like enhanced recovery or performance, it might take a few weeks of consistent use. Magnesium works behind the scenes, so it’s rebuilding your levels and supporting processes continuously. You’re unlikely to feel a sudden “boost” like you would from caffeine or pre-workout; it’s more of a stability and well-being improvement over time. Give it at least 2-4 weeks to gauge benefits in areas like exercise recovery, stress, and sleep. One thing to note: if you track metrics like sleep score (with a wearable) or HRV, you may see improvements in those after adding magnesium bisglycinate, even if subjectively it’s subtle. And if you stop taking it after a long period, you might then realize what it was doing (sometimes people don’t notice the benefit until they run out of their magnesium supplement and issues creep back). Overall, be patient and consistent – your body will thank you over the long run.
By now, it should be clear that Magnesium Bisglycinate is a powerhouse supplement, especially for those of us pushing our limits in CrossFit. From improving your Fran time by staving off fatigue, to helping you sleep like a baby after a brutal WOD, the benefits are wide-ranging and backed by science. It’s an unsung hero in the supplementation world that can truly optimize your training and recovery when combined with proper nutrition and rest.
If you’re serious about performance, don’t overlook this essential mineral. Give magnesium bisglycinate a spot in your supplement stack – your muscles, mind, and even your sleep cycle will be better for it. And as you dial in your magnesium intake, keep crushing those workouts and making gains! 💪🏽
Stay healthy, stay strong, and remember that smart training + smart recovery (with a little help from key supplements) = CrossFit success. For more guides on optimizing your performance, check out our other posts on nutrition and training at CrossFit Angier. Here’s to hitting new PRs and feeling great doing it!
