In sports, we often talk about training, nutrition, discipline... But one factor remains largely underestimated: micronutrients. And among them, there is one that can clearly make a difference in your daily life: magnesium bisglycinate. What are the benefits of magnesium and why should you take it? Let’s take a closer look.
Magnesium: Essential for Daily Performance
The Role of Magnesium
Magnesium is a mineral involved in more than 300 biochemical reactions in our body. It plays a role in energy production involving ATP (adenosine triphosphate), muscle relaxation after contraction, and nervous system function.
The human body contains about 25 g of magnesium , of which nearly 50% to 60% is stored in the bones and teeth, and 25% is found in the muscles. You can imagine how important it is for the formation and maintenance of normal bones and healthy teeth.
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Significant needs… that are rarely met
The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) shares the nutritional references for magnesium.
The problem? In reality, these targets are rarely met.
The main cause: our lifestyles. We consume fewer whole grains in favor of refined products and processed foods that are low in vitamins and minerals. Furthermore, phosphate-containing fertilizers limit magnesium absorption.
Second reason: magnesium is water-soluble. Our bodies do not produce it naturally and eliminate it quickly. In addition, intense physical activity, sweating, and stress increase the body’s need for magnesium.
➡️ In short: Your body uses more magnesium than it takes in.
Why does magnesium bisglycinate make all the difference?
Like other minerals, magnesium comes in various forms (magnesium malate, magnesium taurinate, magnesium chloride, magnesium citrate, marine magnesium, etc.).
Among these, magnesium bisglycinate is a so-called “chelated” form, meaning it is bound to glycine, an amino acid. This type of magnesium has excellent bioavailability, comparable to that of organic salts. Unlike some traditional forms, which are often poorly absorbed or irritating, bisglycinate is designed to be well tolerated by the body.
5 Benefits of Magnesium That Will Definitely Be a Game-Changer
1. More energy and less fatigue throughout your day
As you now know, magnesium plays a direct role in production of ATP, your cells’ source of energy. When your intake is insufficient, the consequences are immediate:
- fatigue persists;
- energy levels drop as the day goes on;
- It is difficult to sustain this effort over time.
By restoring adequate magnesium levels, the goal is not to artificially boost energy, but rather to restore normal and stable energy metabolism.
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2. Optimized muscle recovery
Magnesium plays a role inbalance between muscle contraction and relaxation. If there is a deficiency, muscles tend to remain tense, leading to:
- stiffness after exercise;
- a feeling of "stiff" muscles;
- cramps, especially at night.
A study showed a significant reduction in muscle soreness, as well as improved recovery following magnesium supplementation (Reno et al., 2022).
Magnesium helps promote better muscle relaxation, more comfortable recovery, and less discomfort after workouts.
3. Better sleep for better performance
While magnesium doesn’t act as a sleeping pill and won’t make you fall asleep, it does influence the mechanisms that allow your body to relax. It works in several ways:
- activation of the parasympathetic nervous system;
- regulation of GABA;
- supports melatonin production.
A randomized clinical trial shows that taking magnesium bisglycinate for 4 weeks improves insomnia symptoms, particularly in people with magnesium deficiency (Schuster et al., 2025).
4. No sign of stress
Work pressure, workouts, the pace of life… Stress is a constant part of our daily lives. Magnesium helps regulate the nervous system by:
- limiting neuronal excitability;
- promoting relaxation;
- improving concentration.
A scientific review suggests that supplementation may improve symptoms of mild to moderate stress, although further research is needed (Abbasi et al., 2012). Another study supports the link between magnesium deficiency and an increased susceptibility to stress-related disorders (Pickering et al., 2020).
5. Support for your heart and body
Magnesium contributes to heart health. Meta-analyses show that supplementation can lead to a slight decrease in blood pressure, particularly in people with a deficiency (Zhang et al., 2016).
For an athlete, the benefits of magnesium mean:
- improved blood circulation;
- optimal nutrient transport;
- easier recovery.
Let’s take stock: a summary of the benefits of magnesium bisglycinate
Magnesium bisglycinate supports several key bodily functions, with tangible benefits for energy, recovery, and overall balance.
Why choose InShape Nutrition's magnesium bisglycinate?
At InShape Nutrition, we are committed to ensuring a magnesium bisglycinate to support your performance:
✔️ Bisglycinate form, which is best absorbed by the body.
✔️ Excellent digestive tolerance.
✔️ Vegetarian capsules.
✔️ Optimal dosage with 360 mg of magnesium per 3 capsules.
✔️ No additives.
✔️ HACCP-certified.
✔️ Made in France.
Making progress isn't just about training harder; it's also about optimizing everything else involved: recovery, sleep, stress management and nutritional balance. Magnesium bisglycinate has everything you need to support your body day in and day out. Want to take it a step further? Discover our nutrition packs.
Sources :
- ANSES, Dietary Reference Values for Vitamins and Minerals.
- Reno AM, Green M, Killen LG, O'Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. Aug 1, 2022;36(8):2198-2203.
- Schuster J, Cycelskij I, Lopresti A, Hahn A. Magnesium Bisglycinate Supplementation in Healthy Adults Reporting Poor Sleep: A Randomized, Placebo-Controlled Trial. Nat Sci Sleep. Aug 30, 2025;17:2027-2040.
- Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in the elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.
- Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672.
- Zhang X, Li Y, Del Gobbo LC, Rosanoff A, Wang J, Zhang W, Song Y. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. August 2016;68(2):324-33.
