Rest · 3 min read
Magnesium bisglycinate: what it is and how much is sensible
By the CYRCA team · Published
Magnesium comes in several forms in supplements. Magnesium bisglycinate is magnesium bound to the amino acid glycine. It is the form we use in Rest, our night-time sachet.
Forms of magnesium
Common forms include citrate, oxide and bisglycinate. Labels should show the amount of magnesium itself, not just the weight of the compound. Rest gives 193 mg of magnesium per sachet, 51% of the adult reference intake. Train uses magnesium citrate, 57 mg per sachet.
How much magnesium from supplements?
EFSA sets 250 mg a day as the tolerable upper limit for magnesium from supplements, on top of what you eat. Taken together, Train and Rest provide exactly 250 mg, so do not add another magnesium supplement if you take both.
What magnesium does
Magnesium contributes to normal psychological function, normal functioning of the nervous system, normal muscle function, electrolyte balance and a reduction of tiredness and fatigue.
Why we split it between Train and Rest
Train carries a smaller amount alongside its electrolytes for the daytime. Rest carries the larger amount as a blackcurrant drink for the end of the day, taken 30 to 60 minutes before bed. Designing them together lets us keep the full day at the limit, not over it. See the whole day against UK limits.
General information, not medical advice. Source: EFSA tolerable upper intake levels.