by Matt Jarosy
Everything You Need To Know On Magnesium Glycinate
Magnesium glycinate (or bisglycinate) is a highly bioavailable form of magnesium made by chelating magnesium to the amino acid glycine. Chelated magnesium is a unique preparation method that offers increased stability, better bioavailability, and less chance of impacting the digestive tract.
by Matt Jarosy
How Stress Affects Your Magnesium Levels
How Stress Affects Your Magnesium Levels One of the most common questions we’re asked is: do we need more magnesium when we’re stressed? The short answer is yes — but to understand why, we first need to look at what happens in the body when we experience stress. The Physiology of Stress Stress has a profound and immediate effect on the body. When we face physical or emotional challenges, the sympathetic nervous system — often called the “fight or flight” system — activates to prepare us for action. This response releases hormones like adrenaline and cortisol, increases heart rate and blood pressure, and diverts blood flow to the muscles and brain. Calcium floods into our muscles to prepare for contraction, glucose is mobilised from energy stores, and cortisol keeps energy levels stable over time. This is a remarkable and necessary adaptation — one that has allowed our species to survive. Without cortisol, we wouldn’t even be able to wake up in the morning. However, while stress is essential in short bursts, it is also highly energy-intensive and places significant demands on key nutrients — especially magnesium. Magnesium: The Energy Mineral Magnesium is required for over 300 enzymatic reactions in the human body, including those responsible for energy production, muscle relaxation, and nervous-system regulation. Every molecule of ATP — the body’s main energy currency — must be bound to magnesium to be biologically active. Without magnesium, energy metabolism simply can’t function properly. Magnesium is the fourth most abundant mineral in the body and the second most concentrated inside our cells. It’s within these cells that most of our energy processes take place. During stress, the increased energy demand leads to a greater turnover of magnesium, meaning we use up our reserves more rapidly. How Stress Depletes Magnesium Research consistently shows that stress and magnesium deficiency reinforce each other — each one worsening the effects of the other. When stress hormones rise, urinary magnesium excretion increases, effectively flushing this essential mineral from the body. This creates a vicious cycle: the more stressed you are, the lower your magnesium levels become, which in turn makes your nervous system more reactive to stress. A 2018 review in the International Journal of Molecular Sciences highlighted how acute stress elevates plasma magnesium levels temporarily but also increases urinary loss shortly after. Over time, this can lead to hypomagnesemia — low magnesium levels in blood and tissue. This depletion is associated with a range of stress-related conditions including migraines, fibromyalgia, anxiety, and chronic fatigue. Because magnesium plays such a vital role in nerve and muscle function, deficiency can intensify symptoms of tension, irritability, and sleep disturbance — all of which are common under chronic stress. Recognising Daily Stress Stress isn’t limited to emotional strain. It can be physical (intense exercise, lack of sleep, or illness), mental (work pressure, relationships), or environmental (noise, pollution, or light exposure). Each stressor triggers a similar hormonal cascade and uses up magnesium in the process. Take a moment to think about your daily life — caffeine, tight schedules, training sessions, and screens late at night. Each of these adds small but cumulative stress loads. Supporting your magnesium status helps buffer these everyday demands and maintain nervous-system equilibrium. How to Replenish Magnesium Naturally The first step to restoring magnesium levels is through food. Excellent dietary sources include: Leafy green vegetables (ollard greens) Avocados, bananas, and fruits Soaked nuts and seeds (pumpkin, sunflower, almonds) Dark chocolate (70% or higher) Magnesium can also be obtained from natural mineral water in the form of magnesium bicarbonate or magnesium chloride, though most modern tap water contains very little. Unfortunately, soil depletion and industrial agriculture have reduced magnesium content in many foods, making supplementation a valuable complement to diet. Transdermal Absorption and Relaxation One of the most soothing ways to boost magnesium is through the skin. Bathing with magnesium chloride flakes allows the mineral to be absorbed transdermally — directly into the bloodstream. Many people find magnesium baths incredibly relaxing, both physically and mentally, as they deliver magnesium efficiently while also activating the parasympathetic (“rest and digest”) system. Think of it as a natural “reset” — you’re replenishing magnesium while simultaneously calming the very system that stress activates. Choosing the Right Magnesium Supplement When it comes to supplementation, not all magnesium forms are equal. Some forms, such as magnesium oxide, have poor absorption and can irritate the gut. The most effective and gentle options are chelated forms such as bisglycinate, malate, and taurate. At ELIVIDE, we offer several clean, additive-free formulations designed for specific goals. Our Magnesium Bisglycinate Food is ideal for relaxation and sleep support, while Magnesium Malate Food supports energy production and recovery. Each serving provides 130–160 mg of elemental magnesium, blended with organic evaporated coconut water for improved hydration and mineral synergy. Be cautious when comparing supplement labels — some brands list the total compound weight (including what magnesium is bound to) rather than the actual elemental magnesium content. What matters is how much usable magnesium your body receives, not the total tablet weight. Integrating Magnesium into Your Daily Routine To support resilience and reduce stress reactivity: Include magnesium-rich foods at each meal. Consider evening supplementation with magnesium bisglycinate to support calm and sleep. Take regular magnesium baths or use topical sprays for added support. Stay hydrated and minimise stimulants like caffeine that deplete magnesium. Practice relaxation techniques (breathing, walking, time outdoors) to reduce the body’s demand for stress-related magnesium turnover. Stress and magnesium are intimately linked — each influencing the other. Chronic stress increases magnesium loss, while magnesium deficiency heightens stress sensitivity. Maintaining optimal magnesium levels supports calm, balanced energy, and a healthy nervous system. By eating well, staying hydrated, and choosing bioavailable magnesium forms such as bisglycinate or malate, you can strengthen your resilience and protect your body from the physiological wear and tear of modern life. It’s a simple step with profound effects on overall wellbeing.
by Matt Jarosy
Magnesium Glycinate for Sleep and Stress: A Comprehensive Review
If you’re finding it hard to unwind or sleep deeply, our Magnesium Bisglycinate Food was created precisely for that. Magnesium is an essential element for the body, playing a key role in overall health. It’s a clean, fully reacted form of magnesium designed to support calm, relaxation, and restorative sleep - without fillers, stearates, or anything your body doesn’t need. 130 mg of elemental magnesium per serving (2 capsules) from a fully reacted bisglycinate chelate for maximum absorption. Blended with organic evaporated coconut water to deliver natural electrolytes and improve cellular hydration. Gentle on digestion and free from additives, housed in recyclable glass jars with biodegradable refill pouches. Formulated to support normal psychological function, nervous-system balance, and relaxation before sleep. Provides key health benefits of magnesium bisglycinate, including support for restful sleep and stress reduction. Magnesium is essential for more than 300 enzymatic reactions, from muscle relaxation and neurotransmitter balance to melatonin production and circadian rhythm support. Maintaining healthy magnesium levels is crucial for optimal sleep, relaxation, and neurological health. Yet modern diets often fall short due to depleted soils and refined foods, increasing the need for more magnesium to meet daily requirements. Our Magnesium Bisglycinate Food binds magnesium to glycine, an amino acid that enhances absorption and encourages calm. This form is absorbed efficiently through the intestinal wall and is known for its digestive comfort, even for those sensitive to other magnesium types. Various magnesium compounds, including magnesium salts and chelates, differ in how the body absorbs them, with some forms offering higher bioavailability. For example, magnesium malate is another form recognized for supporting energy production and muscle function. The body absorbs different magnesium salts and compounds at varying rates, which can impact their efficacy. To help meet the nutrient reference value for magnesium, dietary supplements and mineral supplements are effective options for increasing intake, especially when dietary sources are insufficient. Checking supplement labels for elemental magnesium content is important to ensure you are meeting your daily nutrient reference value. Understanding Magnesium Deficiency Magnesium deficiency, or hypomagnesemia, occurs when the body does not have enough magnesium to support its vital functions. Despite magnesium’s essential role in muscle function, nerve health, and sleep quality, it’s estimated that up to 70% of people may be magnesium deficient. This widespread deficiency is often linked to modern diets low in magnesium-rich foods, such as leafy greens and whole grains, as well as factors like chronic stress, certain medications, and underlying health conditions.Common signs of magnesium deficiency include muscle cramps, persistent fatigue, and sleep disturbances such as trouble falling or staying asleep. Many people also experience increased anxiety or mild depression when they don’t get enough magnesium, as this mineral is crucial for regulating stress hormones and supporting restful sleep. If you’re noticing symptoms like muscle cramps, restless sleep, or ongoing tiredness, it may be worth considering how much magnesium you’re getting daily. Consulting a healthcare professional can help determine if you are magnesium deficient and guide you toward the right solution for your health needs. Forms of Magnesium When it comes to magnesium supplements, not all forms are created equal. The type of magnesium you choose can make a significant difference in how well your body absorbs and utilizes this essential mineral. Some of the most common forms of magnesium include magnesium oxide, magnesium citrate, magnesium glycinate, and magnesium chloride. Magnesium oxide is widely available and often used in supplements, but it is not easily absorbed by the body, which can limit its effectiveness. Magnesium citrate, on the other hand, is highly soluble and more easily absorbed, making it a popular choice for those looking to boost their magnesium intake quickly. Magnesium glycinate stands out for its exceptional bioavailability and gentle effect on the digestive system, making it ideal for those seeking to reduce anxiety and improve sleep quality without discomfort. Magnesium chloride is another highly absorbable form that supports hydration and overall wellness.Choosing the right form of magnesium supplement depends on your individual health goals and how your body responds to different forms. For those prioritizing relaxation, restful sleep, and reduced anxiety, magnesium glycinate is often the preferred option due to its gentle, easily absorbed nature. The Importance of Amino Acid Chelation Amino acid chelation is a process that binds magnesium to an amino acid, such as glycine, to create a form of magnesium that is more easily absorbed by the body. This chelation enhances the bioavailability of magnesium, allowing for more efficient uptake and utilization at the cellular level. As a result, magnesium supplements that use amino acid chelation, like magnesium glycinate, are less likely to cause digestive discomfort and are more effective at supporting overall health.Magnesium glycinate, in particular, combines magnesium with the amino acid glycine, which not only improves absorption but also promotes a calming effect on the nervous system. This makes it an excellent choice for those seeking to improve sleep quality, reduce mild anxiety, and support muscle relaxation. By choosing a magnesium supplement that utilizes amino acid chelation, you can ensure that your body receives the full benefits of this vital mineral in a form that is both gentle and highly effective. Our Philosophy of Purity We created this formulation to offer a bioavailable, additive-free source of magnesium that reflects ELIVIDE’s values: clean, transparent, and sustainable. Each capsule contains nothing unnecessary — just pure bisglycinate and organic evaporated coconut water for synergistic hydration.The result is a mineral complex that feels gentle yet effective, supporting the body’s ability to relax, recover, and restore equilibrium. Who It’s For Our Magnesium Bisglycinate is ideal for those who: Struggle with restless sleep or nighttime tension. Experience stress, low energy, or tight muscles, and want to support healthy energy production. Want a gentle, bioavailable magnesium source without digestive discomfort. Regular use supports normal nervous-system function, nerve and muscle function, and psychological balance, helping you unwind naturally, support mental health, and wake refreshed.This product also contributes to sleep health and general health as part of a balanced wellness routine. Packaging & Presentation Every detail is considered - from the recyclable glass jar to the biodegradable refill pouch. We avoid plastic, dyes, and synthetic coatings entirely. Labels are printed with clear, minimal design so you know exactly what’s inside and why it matters. Capsules are smooth and easy to swallow, with no stearates or anti-caking agents — just clean formulation and conscious packaging. Dosage and How to Take Each serving (2 capsules) provides 130 mg of elemental magnesium along with with trace amounts of sodium, potassium and calcium from the organic coconut water. This amount contributes to your daily intake, but always check the supplement label for nutrient reference values and elemental magnesium content. The recommended dietary allowance (RDA) for magnesium varies by age, sex, and pregnancy status, so do not exceed the RDA or daily intake guidelines. If you are unsure how much magnesium should I take, consult a healthcare professional. Take magnesium by taking 2 capsules daily, preferably in the evening or before bed with water, unless otherwise directed by your healthcare provider. Magnesium contributes to: Reduction of tiredness and fatigue Normal psychological and nervous-system function Maintenance of normal muscle performance and electrolyte balance H Healthy muscle contraction and relaxation Support for restless legs syndrome symptoms Support for those with sleep disorders Those who are pregnant, have kidney conditions, high blood pressure, or take medication should consult a healthcare professional before use. Signs of excessive intake, such as muscle weakness, should be monitored and reported to your doctor. Digestive Comfort & Absorption of Different Forms of Magnesium Our bisglycinate form is chelated for maximum absorption and comfort.It’s gentle on the stomach and free from magnesium oxide or citrate, which can cause digestive upset.The inclusion of organic evaporated coconut water adds trace minerals and electrolytes that complement magnesium’s role in hydration and muscle relaxation. Sleep & Relaxation Support By influencing GABA receptors and supporting inhibitory neurotransmitters like GABA, as well as aiding melatonin synthesis, magnesium helps calm the body’s stress response, balance cortisol levels, and encourages natural sleep readiness while supporting circadian rhythms.Taken in the evening, our Magnesium Bisglycinate acts as a natural sleep aid, supporting a smooth transition from wakefulness to rest — promoting deep, restorative, quality sleep and a sense of calm. Magnesium supplementation may contribute to improved sleep and help reduce excessive daytime sleepiness by improving nighttime rest. It may also benefit those experiencing restless legs. Pair it with reduced screen exposure and evening hydration for optimal results. Magnesium plays a direct role in neurotransmitter balance and cortisol regulation, both essential for resilience under stress. When taken consistently, it can support steadier energy and calmer focus throughout the day.Our formula nourishes this balance through pure minerals and co-nutrients from coconut water, avoiding stimulants or sedatives. Interactions While magnesium supplements are generally safe and well-tolerated, it’s important to be aware of potential interactions and side effects. Taking magnesium in excessive amounts can lead to digestive issues such as diarrhea or stomach cramps, and in rare cases, too much magnesium can cause more serious problems, especially for individuals with kidney disease or those taking certain medications.Magnesium can interact with blood pressure medications, antibiotics, and other prescriptions, potentially affecting how these drugs work in the body. People with kidney disease need to be particularly cautious, as their bodies may not be able to process extra magnesium efficiently, increasing the risk of adverse effects. Additionally, high doses of magnesium may lower blood pressure, which could be problematic for those already managing low blood pressure or on antihypertensive medications.To ensure safe and effective magnesium supplementation, it’s always best to consult with a healthcare professional before starting, especially if you have existing health conditions or are taking other medications. This helps you avoid the risks of too much magnesium and ensures your supplement routine supports your overall well-being. Our Commitment to Quality We formulate with integrity — sourcing pure, fully reacted bisglycinate and encapsulating it without synthetic binders or coatings. Each batch is tested for heavy metals and produced using renewable-energy processes. Everything from the jar to the label reflects our belief that purity and performance can coexist.Our Magnesium Bisglycinate delivers a clean, bioavailable source of magnesium designed to calm the body and support restorative sleep — without compromise. Authoritative guidance from health offices, such as the National Institutes of Health Office of Dietary Supplements, supports magnesium supplementation for sleep health. Biological trace element research highlights the role of magnesium in promoting relaxation and improving sleep quality.It’s gentle, effective, and sustainably packaged, offering clarity, calm, and consistency for everyday life. Maintaining healthy magnesium stores is important for long-term benefits, as body magnesium levels are best reflected in tissues rather than serum. Compared to other magnesium supplements, magnesium bisglycinate is well-tolerated and effective for sleep support, with unique advantages in absorption and gentleness. For anyone seeking a natural way to unwind, sleep deeply, and restore balance, this is magnesium — refined by nature, perfected by design. Frequently Asked Questions How much magnesium is in each serving? Each 2-capsule serving provides 130 mg of elemental magnesium from bisglycinate chelate. What makes it different? It’s free from additives and blended with organic evaporated coconut water for enhanced hydration and mineral synergy. When should I take it? Take two capsules daily in the evening with water — a time when the body naturally prepares for rest. Can I combine it with other ELIVIDE products? Yes. It pairs well with Metabolic Flow, Skin Mineral, or Eclipse C for complete nutritional balance. Is it suitable for sensitive digestion? Absolutely. The bisglycinate form is gentle on the stomach and well tolerated for long-term use. Is the packaging sustainable? Yes — recyclable glass jars and biodegradable refills ensure minimal environmental impact. ELIVIDE Team
by Matt Jarosy
Taurine: The Sulphur Amino Acid for Calm, Focus and Cellular Health
Taurine is one of those nutrients that quietly supports almost every major system in the body, yet often goes unnoticed. It’s an amino sulfonic acid, commonly referred to as an amino acid, though it doesn’t form part of structural proteins. Instead, taurine acts as a functional molecule - influencing the heart, brain, liver and mitochondria. What is Taurine? Taurine is found abundantly in animal tissues, and is the most concentrated free amino acid in the human body. It’s highest in the heart and brain, followed by skeletal muscle and the eyes. Even breast milk contains taurine to support infant brain and retinal development. Unlike amino acids such as leucine or glycine, taurine isn’t used to build new tissue. It’s considered a conditionally essential amino acid - meaning your body can make small amounts from cysteine and methionine, but under stress or illness, your demand far exceeds what you can synthesise. Taurine is only naturally present in animal foods like eggs, beef, shellfish and turkey. That means vegans and plant-based eaters are at higher risk of deficiency. Why Taurine Appears in Energy Drinks Many people first encounter taurine through energy drinks, which include it for its ability to enhance mental focus and reduce fatigue. Despite popular myths, taurine doesn’t come from bull urine — its name simply derives from the Latin word taurus, meaning bull or ox. In reality, taurine’s benefits extend far beyond stimulation — it supports steady energy, nervous system balance and metabolic protection. Key Roles of Taurine in the Body Taurine plays a remarkably diverse role in maintaining physiological balance. Its key functions include: Supporting magnesium utilisation within cells. Assisting copper and liver metabolism. Promoting healthy estrogen detoxification. Helping regulate cholesterol and bile acid production. Maintaining cellular hydration and electrolyte balance. Regulating insulin sensitivity and glucose metabolism. Modulating the central nervous system by interacting with GABA and glutamate receptors. Protecting mitochondria from oxidative stress and reactive oxygen species. Through these mechanisms, taurine contributes to both metabolic and emotional stability - influencing energy levels, detoxification, hormone regulation and mood. Taurine, GABA and Sleep Taurine acts as a natural neuromodulator in the brain. It interacts with GABA receptors - the same calming neurotransmitter pathways that magnesium supports - helping the nervous system relax and unwind. By balancing excitatory and inhibitory activity, taurine can promote deeper, more restorative sleep and reduce symptoms of overstimulation. For this reason, many people find taurine helpful before bed. However, it can also be used in the morning to enhance calm focus and mental clarity — it works adaptively depending on your state. Our Approach to Taurine Supplementation Taurine is featured in two of our formulations: Our Magnesium Taurate - combines magnesium with around 400 mg of taurine per serving to support heart health, performance recovery and relaxation. This form delivers gentle, sustained mineral replenishment alongside taurine’s nervous system benefits. Our Metabolic Flow includes taurine alongside CoQ10, PQQ and magnesium malate for mitochondrial support and cellular energy balance. Both are crafted to deliver taurine in bioavailable, balanced forms without synthetic additives - part of our commitment to additive-free, biologically intelligent supplementation. How Much Taurine Should You Take? While our magnesium taurate provides a meaningful base, many athletes and active individuals choose to supplement additional taurine. A typical daily range is 500 mg to 3,000 mg. Doses above this may cause digestive discomfort or mild dizziness in sensitive individuals, so it’s best to start low and assess tolerance. If you’re taking medications, particularly those affecting blood pressure or insulin, consult your healthcare professional before supplementing. Final Thoughts Taurine plays a quietly powerful role in how we feel and function day to day. From balancing electrolytes to calming the nervous system and protecting mitochondria, it’s one of those nutrients that bridges the gap between stress, performance and recovery. Whether for sleep, mental clarity or endurance, taurine offers a broad foundation for modern wellbeing - especially when paired with magnesium for full mineral synergy.
by Matt Jarosy
Which Form of Magnesium Should I Take? Magnesium Bisglycinate, Magnesium Taurate & Magnesium Malate
As the founder and nutritionist behind ELIVIDE, I’ve spent years analysing how different forms of magnesium influence physiology, mood, and performance. Magnesium is involved in over 300 enzymatic reactions that affect everything from cellular energy and muscle contraction to sleep, mood regulation, and cardiovascular rhythm.
