Magnesium Bisglycinate: The Form Your Body Actually Absorbs
Magnesium bis-glycinate chelate
Most magnesium supplements use oxide or citrate - cheap forms with poor absorption and GI side effects. Bisglycinate is chelated (bonded to glycine), which dramatically increases bioavailability and eliminates the laxative effect. It supports 300+ enzymatic reactions including muscle relaxation, protein synthesis, and sleep regulation. RCVR uses 200mg of the bisglycinate form because the dose only matters if it gets absorbed.
What It Is
Magnesium bisglycinate is elemental magnesium chelated (chemically bonded) to two molecules of glycine, the smallest amino acid. This chelation is what separates it from cheaper forms. Magnesium oxide, the most common supplement form, has a bioavailability of roughly 4% - meaning 96% of what you swallow passes through unabsorbed (often causing GI distress on the way). Magnesium citrate is better absorbed but still causes loose stools at higher doses. Bisglycinate uses the glycine molecules as a delivery vehicle, passing through the intestinal wall via amino acid absorption pathways rather than competing for mineral transport channels. The result is significantly higher absorption with minimal gastrointestinal side effects. The glycine itself has calming properties, making this form particularly well-suited for recovery and sleep applications.
How It Works
Magnesium is a cofactor in over 300 enzymatic reactions in the human body. For recovery specifically, three pathways matter most. First, muscle relaxation: magnesium regulates calcium channel activity in muscle cells. When magnesium is depleted (common after intense exercise through sweat loss), calcium flows into muscle cells unchecked, causing sustained contraction - cramps and tightness. Replenishing magnesium restores the calcium-magnesium balance. Second, protein synthesis: magnesium is required for ribosomal function, the cellular machinery that builds new muscle protein. Without adequate magnesium, the anabolic response to training is impaired. Third, sleep quality: magnesium activates the parasympathetic nervous system and regulates melatonin production. Studies show magnesium supplementation increases slow-wave (deep) sleep duration, which is when growth hormone peaks and tissue repair occurs.
Clinical Research
The effect of magnesium supplementation on primary insomnia in elderly
Journal of Research in Medical Sciences, 2012
Magnesium supplementation (500mg/day for 8 weeks) significantly improved subjective sleep quality, sleep time, sleep efficiency, and serum melatonin levels while reducing cortisol in elderly subjects with insomnia.
View on PubMedDietary magnesium intake and the risk of depression
Nutrients, 2017
A meta-analysis of observational studies found a significant inverse association between magnesium intake and risk of depression, supporting a role for magnesium in mood regulation pathways relevant to recovery and stress management.
View on PubMedMagnesium status and the effect on nocturnal sleep EEG
Pharmacopsychiatry, 2002
Magnesium supplementation increased slow-wave sleep (deep sleep) duration and reduced nocturnal cortisol levels in healthy subjects, directly supporting the physiological conditions for muscle recovery and growth hormone release.
View on PubMedClinical Dosing
Studied Dose
200mg elemental magnesium
Frequency
Daily
In RCVR
200mg magnesium bisglycinate per can - the chelated form your body actually absorbs
Why RCVR
Here's the problem with most magnesium supplements: they use the cheapest form available. Magnesium oxide costs pennies to manufacture and has roughly 4% bioavailability. You're essentially paying to pass magnesium through your system unabsorbed. RCVR uses magnesium bisglycinate - chelated to glycine for absorption via amino acid pathways rather than mineral transport channels. The difference is measurable: higher serum magnesium levels per milligram consumed, no GI distress, and the added benefit of glycine's own calming properties. At 200mg per can, you're getting a meaningful dose in the form that actually reaches your cells.
Frequently Asked Questions
Why bisglycinate instead of citrate or oxide?+
Bioavailability. Magnesium oxide is roughly 4% absorbed - nearly useless. Citrate is better but causes GI issues at recovery-relevant doses. Bisglycinate is chelated to glycine, allowing it to use amino acid absorption pathways. Higher absorption, no laxative effect, and the glycine itself supports calm and sleep.
How much magnesium do I need daily?+
The RDA is 400-420mg for adult men and 310-320mg for adult women. Most Americans get about 250mg from diet alone. One RCVR provides 200mg of highly bioavailable bisglycinate, which meaningfully closes that gap - especially after exercise when magnesium is depleted through sweat.
Will magnesium bisglycinate cause stomach issues?+
Unlikely. The laxative effect associated with magnesium supplements comes from unabsorbed magnesium drawing water into the intestines (osmotic effect). Bisglycinate's higher absorption rate means less unabsorbed magnesium in the gut. Most people tolerate it without any GI symptoms, even at 400mg+ doses.
Can I take magnesium bisglycinate during the day?+
Yes. Unlike sedative sleep aids, magnesium bisglycinate supports relaxation without causing drowsiness. It's a cofactor for energy production pathways (ATP synthesis), so adequate magnesium actually supports daytime function. That said, the sleep benefits make an evening RCVR particularly effective.
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