Magnesium Bisglycinate
The Muscle Mineral · Chelated Magnesium Bisglycinate · 200mg · 60 Capsules
- Calcium tells a muscle to contract, magnesium tells it to release*¹
- 78% felt their cramps eased on magnesium in a crossover trial*²
- 79% of US adults don’t get enough magnesium*⁷
- Third-party tested, zero fillers
Every muscle runs on two minerals: calcium tells it to contract, magnesium tells it to relax. When magnesium is low, that ‘relax’ signal weakens, so muscles stay tight, twitch, or cramp.
Topping magnesium back up helps them let go.*¹ In a trial, 78% of people felt their cramps ease on magnesium.*²
At the neuromuscular junction, magnesium acts as a natural calcium channel blocker, opposing the calcium influx that triggers contraction. When magnesium is deficient, calcium acts unopposed and muscle fibres stay over-contracted.*¹
In a crossover trial, 78% reported their cramps eased on magnesium versus 54% on placebo,*² a meta-analysis found a significant benefit for pregnancy-related cramps,*⁴ and a 2020 RCT found 350mg a day measurably reduced exercise-induced muscle soreness.*³
Take 2 capsules with water, ideally in the evening so your muscles have magnesium on board overnight — when night cramps strike. Consistency over 2–4 weeks lets your levels rebuild; most people find this is a marathon, not a sprint. Because it’s a mineral — not a muscle relaxant — it supports your body’s own contract-and-release cycle rather than sedating it.
Serving Size: 2 Capsules · Servings Per Container: 30
Magnesium (as Magnesium Bisglycinate Chelate) — 200mg (48% DV)
Other Ingredients: Vegetable cellulose capsule, rice flour.
Free shipping on all US orders. Standard delivery 3–5 business days. Express 1–2 days ($9.99). 90-day money-back guarantee — no questions asked.
If your muscles don’t feel more relaxed within 90 days, we’ll refund every cent. Contact us and we’ll process your refund within 5 business days. We’re that confident in what this mineral does for tense, cramp-prone muscles.
Muscle relaxants & painkillers: Quinine, NSAIDs — side effects, short-term masking
Quinine for cramps carries serious safety warnings and is no longer recommended for routine use. Muscle relaxants cause drowsiness and dependency. NSAIDs and painkillers mask the ache without addressing why your muscles over-contract in the first place — and many cramp-prone people are simply low on magnesium.
hale. A mineral that helps tense muscles relax — no drowsiness
Chelated magnesium bisglycinate works at the neuromuscular junction, where calcium tells a muscle to contract and magnesium tells it to release.*¹ Low magnesium leaves muscles over-excitable and prone to cramping and twitching. Glycinate is absorbed through amino acid pathways*⁵ so you can replenish gently, without the GI upset of cheaper forms.
Magnesium Glycinate
Most magnesium barely absorbs, and upsets your stomach.
Bisglycinate is chelated, so it actually gets in, gently.
YOUR DAILY RITUAL
How hale. helps your muscles relax
Magnesium vs muscle relaxants
One masks the cramp. One addresses why muscles seize.
Why hale. for muscle cramps
The muscle mineral, done right. Here’s why thousands have made the switch.
Works at the Muscle — Where Cramps Start
- Calcium contracts, magnesium releases — hale. restores that balance at the muscle*¹ so over-contracted muscles can let go
- It targets why muscles seize, not just the ache after
- Most painkillers and relaxants do the opposite
Third-Party Tested Every Batch
- Independent lab verification every production run
- Tested for purity, potency, and heavy metals
- What’s on the label is what’s in the capsule — nothing more, nothing less
200mg Elemental — No Hidden Maths
- 200mg of actual elemental magnesium, not inflated chelate weight
- Many brands say "400mg" but deliver 60mg of actual magnesium
- A strong daily foundation in the range used in muscle-recovery trials*³
Zero Pharmaceuticals. Zero Fillers.
- No quinine, no muscle relaxants, no proprietary blends, no magnesium stearate
- Three ingredients: bisglycinate, vegetable capsule, rice flour
- A mineral your body needs daily — not a drug that masks the cramp
Most cramp-prone muscles are simply low on magnesium.
About 79% of US adults don’t get enough magnesium from food.*⁷ So for most people, hale. isn’t adding something exotic — it’s refilling a mineral your muscles were already short on. That’s often why the change comes faster than people expect, and why a blood test can miss it (only 1% of your magnesium is in your blood).
Here’s what customers tell us happens:
And there’s no risk in finding out: take it for 90 days, and if your muscles don’t feel more relaxed, we’ll refund every cent.
no more screaming awake at 3am
I used to wake up screaming from leg cramps. That seizing, locked-up pain in my calf that you cannot stretch out fast enough. I take two capsules with dinner now and the night cramps have almost completely stopped. It took about a week and a half to really kick in. I keep a bottle on the nightstand like it’s insurance. I’m not going back.
the restless legs finally settled
I have restless legs that get worse the second I lie down. That crawling, can’t-keep-them-still feeling that ruins sleep. My pharmacist suggested magnesium bisglycinate. Within a week the urge to move had eased and by week two I was actually staying still long enough to fall asleep. I noticed a real difference in muscle relaxation overall, not just at night.
the best magnesium I’ve tried
I’ve been through citrate, oxide, the gummies — this is the only one that’s gentle on my stomach and that I actually feel. I came for better sleep but I’ve noticed less tension overall too.
does a bit of everything
Started it for muscle cramps after training, but the surprise was sleeping better and feeling less wound up at work. Two capsules, no fuss.
finally one that’s gentle
Every other magnesium sent me running to the bathroom. This one doesn’t — and I’ve taken it long enough now to notice steadier energy and calmer evenings.
Helped some, not a miracle for me
Gave it 8 weeks. My occasional cramps improved a bit but didn’t vanish completely — to be fair, mine might be more dehydration than a magnesium thing, the honest evidence on cramps is mixed. No stomach issues at all though, which was a nice change from citrate. And when I asked about the guarantee they refunded me within a week, no hassle. Still worth a try.
ran out and all my aches came back
Didn’t realise how much this was doing until I ran out and didn’t reorder for a week. By day three the leg cramps were back, the calf tightness, the 3am wake-ups. Works well and I know this because I ran out and all my aches and pains came back. I sure did order more — on auto-ship now so I never run out again. Won’t make that mistake twice.
The hale. muscle relief community
Real people. Real results. Follow @halewellness
@sarah.wellness
@mike_runs
@jen.recovery
@david.sleeps
@rachel.calm
One mineral. A lot of jobs..
Your body runs magnesium through 300+ processes, and it’s gentle enough to take every day. Most people come to hale. for one reason and stay for the rest.
Deeper sleep
- Calms a racing mind so you fall asleep faster
- Supports your body’s own wind-down, not sedation
- Wake clearer, with no grogginess
Calm & stress
- Supports the GABA ‘brake’ that settles an over-firing nervous system
- Helps the small stuff stay small
- Calm without feeling foggy or flat
Muscle relaxation
- Calcium contracts, magnesium releases
- Helps tense, cramp-prone muscles let go
- Eases post-workout tightness and night cramps
Everyday energy
- Magnesium powers 300+ processes in your body
- Refilling a shortfall lifts that wired-but-tired drag
- Gentle on the stomach, so you can take it daily
Supplement Facts
Other Ingredients: Vegetable cellulose capsule, rice flour.
Free of: Pharmaceuticals, Soy, Dairy, Gluten, GMOs, Fillers
Full Transparency
Three ingredients. Zero pharmaceuticals.
No quinine. No muscle relaxants. No proprietary blends. No magnesium stearate. Just chelated bisglycinate in a clean vegetable capsule — the way a muscle mineral should be.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
THE SCIENCE-BACKED GUARANTEE
90 days. Relaxed muscles or your money back.
Take hale. for up to 90 days. If your muscles don’t feel more relaxed and your cramps haven’t eased — we’ll refund every cent. No forms, no hassle, no questions.
Add to CartMuscle Cramp Questions, Answered
Every muscle runs on a calcium–magnesium balance: calcium signals a muscle to contract, magnesium signals it to relax. When magnesium is low, calcium floods in unopposed and muscles can stay over-contracted — that’s a cramp, twitch or charley horse. Magnesium acts as a natural calcium channel blocker at the neuromuscular junction, helping muscles let go.*¹ It works best when you’re actually low on magnesium, which 79% of adults are.*⁷
Many customers notice a difference in muscle relaxation within the first week, with fewer night cramps and less twitching. The full effect builds over 2–4 weeks as your magnesium levels restore — most people describe it as a marathon, not a sprint. Consistency matters more than any single dose. Taking it in the evening means magnesium is on board overnight, when cramps most often strike.
These are two of the most common reasons people reach for magnesium, and customer feedback is strong here. Magnesium supports muscle relaxation and reduces nerve excitability at the neuromuscular junction,*¹ which is why so many people report calmer legs and fewer 3am cramps. Take it in the evening so your levels are highest overnight. Results vary person to person — it works best when low magnesium is part of the picture.
Magnesium supports normal muscle relaxation: calcium makes a muscle contract, and magnesium lets it release. When you’re low, muscles stay over-excitable and prone to cramping. In a crossover trial, 78% of people felt their cramps ease on magnesium.*² It works best taken consistently, so your muscles have magnesium on board when cramps tend to strike.
Magnesium helps regulate smooth muscle tone and has been studied for premenstrual symptoms. In a 1991 RCT, 360mg of magnesium significantly reduced premenstrual mood and distress scores, and a 1998 trial found magnesium eased PMS fluid-retention symptoms like bloating and breast tenderness. It supports uterine and skeletal muscle relaxation, which is why many women use it through their cycle. As always, results vary.
Exercise increases magnesium loss through sweat and urine, and magnesium is needed for the muscle contract-and-relax cycle and lactate clearance. A 2024 systematic review found magnesium supplementation reduced muscle soreness and improved recovery, and a 2020 RCT found 350mg daily for 10 days measurably lowered soreness.*³ Active people need 10–20% more magnesium than sedentary people, so repleting it helps your muscles bounce back.
Painkillers and NSAIDs mask the ache after a cramp hits. Muscle relaxants force muscles to switch off and tend to cause drowsiness. Quinine, long used for cramps, now carries serious safety warnings and is no longer recommended for routine use. Magnesium works differently — it restores the calcium–magnesium balance that lets muscles relax on their own,*¹ addressing a common root cause (low magnesium) rather than masking symptoms. No drowsiness, no dependency.
Magnesium bisglycinate is generally safe alongside most medications, but we always recommend consulting your doctor or pharmacist before combining supplements with prescription drugs. Many customers use magnesium as a daily foundation and reach for other relief far less often once their levels are restored.
Glycinate (bisglycinate) is chelated, meaning the magnesium is bound to the amino acid glycine and absorbed through amino acid transport pathways*⁵ — so more of it reaches your muscles. Organic forms like glycinate are better absorbed than inorganic oxide,*⁵ and unlike citrate (which has a laxative pull and is often used for digestion), glycinate is the gentlest form on your stomach. That matters when you’re taking it daily to replenish.
2 capsules daily, taken at the same time each day. Each serving provides 200mg of elemental magnesium. Cramp and recovery studies have used roughly 300–360mg daily — our 200mg provides a strong daily foundation that, combined with dietary magnesium, helps top up your levels. Consistency is key: daily use over weeks matters more than any single dose.
For muscle cramps we lean evening. Taking it with dinner means magnesium is on board overnight, when night cramps and restless legs are most likely. If you use it mainly for exercise recovery, taking it a couple of hours before training also works. Either way, pick a time you’ll remember consistently — that matters more than the exact hour.
Yes. Chelated bisglycinate is gentle on the stomach with or without food. Some people prefer taking it with a light meal as part of their daily routine.
Magnesium bisglycinate is generally safe, but we recommend consulting your healthcare provider if you take prescription medications — especially antibiotics, blood pressure meds, or diuretics — as magnesium can affect absorption of certain drugs.
Magnesium is an essential mineral during pregnancy, and many pregnant women are deficient. Pregnancy is also where the cramp evidence is strongest — a meta-analysis found magnesium meaningfully reduced cramp frequency in pregnant women. That said, we always recommend consulting your OB/GYN or midwife before starting any supplement during pregnancy or while breastfeeding.
Magnesium bisglycinate pairs well with most supplements including vitamin D, zinc, and omega-3s. Take it 2 hours apart from calcium or iron supplements, as calcium in particular competes with magnesium for absorption. If you use electrolytes for training, magnesium complements them — just keep your sodium and potassium balanced too.
Free standard shipping on all US orders. Orders ship within 1–2 business days and typically arrive in 3–5 business days. Expedited shipping is available at checkout.
We offer a 90-day money-back guarantee. If your muscles don’t feel more relaxed and your cramps haven’t eased within 90 days, contact us for a full refund — no questions asked.
Plain version: calcium makes a muscle contract and magnesium lets it relax — so when you’re low on magnesium, muscles stay over-excitable and prone to cramping, spasm and twitching.
Source: Magnesium in Man: Implications for Health and Disease, and related reviews of magnesium in nerve and muscle function. Magnesium acts as a natural calcium antagonist in neuromuscular conduction. View research →
Plain version: in a crossover trial, 78% of people felt their cramps eased on magnesium versus 54% on placebo.
Source: Magnesium for Chronic Persistent Leg Cramps, crossover RCT, Medical Science Monitor, 2002 (n=46; 78% vs 54%, p=0.03; objective count p=0.07). Evidence for idiopathic cramps remains mixed. View paper →
Plain version: taking 350mg of magnesium a day for ten days left people measurably less sore after exercise and helped them recover faster.
Source: Magnesium Supplementation on Muscle Soreness and Performance, RCT, Journal of Strength and Conditioning Research, 2020 (n=22; soreness 1–2 points lower on a 6-point scale at 24, 36 and 48 hours; lower perceived exertion). View paper →
Plain version: pooled across trials, magnesium showed a clear benefit for pregnancy-related cramps.
Source: Effect of Magnesium on Nocturnal Leg Cramps, systematic review and meta-analysis, Family Practice, 2014 (7 RCTs, n=361; pregnant women 0.807 fewer cramps/week). The authors note study quality was limited, so the general-population evidence is weak. View paper →
Plain version: chelated forms like the bisglycinate in hale. get absorbed better and sit easier on your stomach than cheap oxide, so more of the magnesium actually reaches your muscles.
Source: Bioavailability of magnesium food supplements, systematic review, Nutrition, 2021 (14 studies). “Inorganic formulations appear to be less bioavailable than organic ones.” Glycinate is absorbed via amino acid transport pathways, with better GI tolerability than oxide and citrate. View paper →
Plain version: across the studies, topping up magnesium left active people less sore and recovering better, and helped protect muscles from exercise damage.
Source: Effects of Magnesium Supplementation on Muscle Soreness and Recovery, systematic review, Journal of Translational Medicine, 2024 (4 studies). Active people need an estimated 10–20% more magnesium than sedentary people, with best results taken around 2 hours before training. View paper →
Plain version: roughly four in five US adults don’t get enough magnesium from food, so for most cramp-prone people hale. is refilling a mineral they were already short on.
Source: Magnesium status and supplementation influence vitamin D status and metabolism, RCT, The American Journal of Clinical Nutrition, 2018 (n=180), citing NHANES data showing 79% of US adults do not meet their Recommended Dietary Allowance of magnesium. View paper →
Every scientific claim on this page is backed by peer-reviewed research from journals indexed in PubMed, Semantic Scholar, and other academic databases. We prioritise human studies published in Q1–Q2 ranked journals (the top 50% by impact). We do not cherry-pick findings — where evidence is mixed, we say so. Our full research library covering 27 benefit categories and 80+ papers is available in our Notion research hub. hale. is not a medicine and does not claim to treat, cure, or prevent any disease. Always consult your healthcare provider before starting any supplement.
Your calmer muscles start tonight.
Join thousands of people who stopped masking cramps with painkillers and started addressing the root cause — with one mineral, two capsules, one evening ritual.
Add to Cart
