Liposomal Magnesium Bisglycinate
A good form of magnesium in a premium wrapper. Bisglycinate is the right choice for sleep and muscle tension, and it is gentle on the gut. The liposomal claim adds cost more than it adds certainty, so buy this for the form, not the delivery system.
Pros
- +Bisglycinate is one of the better tolerated magnesium forms
- +Well suited to evening use for sleep and muscle tension
- +Less likely to cause loose stools than magnesium oxide or citrate
- +Simple, single-active product with nothing unnecessary added
Cons
- -Liposomal delivery for magnesium has thin supporting evidence
- -Noticeably more expensive than standard bisglycinate
- -Elemental magnesium per serving is what matters, so compare labels before buying
Evidence
Magnesium supplementation has reasonable evidence for improving subjective sleep quality and reducing muscle cramps, particularly where intake is low. Bisglycinate is well absorbed and well tolerated. The liposomal format is the marketing layer rather than the clinical one: there is little robust trial data showing it outperforms standard bisglycinate at equivalent elemental doses.
Dose
Typically taken in the evening. Compare elemental magnesium per serving against the 300mg to 400mg range used in most studies.
Key ingredients
Magnesium bisglycinate in a liposomal carrier.
Best for
- · Trouble falling asleep or staying asleep
- · Muscle cramps, restless legs or night-time tension
- · Cycle-related tension and irritability
- · Anyone who has found other magnesium forms upsetting to the gut
Not for
- · Kidney impairment without medical advice
- · Anyone already taking magnesium in a multivitamin at a full dose
- · People wanting the cheapest effective option