Quick answer: Magnesium bisglycinate is magnesium bound to the amino acid glycine. Magnesium contributes to normal muscle function, nervous system function, energy production and electrolyte balance, which is why it features in so many evening and recovery formulas. Most Australian adults need 310 to 420mg of magnesium a day. One serve of Rhise ReCharge provides 200mg, around half to two thirds of that daily requirement.
If you bought every supplement your algorithm told you to take, your cupboards would be full. That's why it matters to know which ones actually earn their place in your routine. Magnesium is one of them.
Magnesium bisglycinate in particular has become a popular choice in sleep and recovery formulas. Magnesium is an essential mineral involved in more than 300 enzyme reactions in the body, including those behind normal muscle and nervous system function, energy metabolism and electrolyte balance.
For people who train regularly, those functions matter. As the saying goes, "the only training you gain from is the training you recover from". Sleep is a major part of that recovery, so let's unpack the role magnesium can play, why we've chosen magnesium bisglycinate for Rhise ReCharge, and how to use it as part of your nightly routine.
Why Sleep Matters for Recovery
Whether you're running, cycling, lifting, swimming or coming off a long day at work, your body is constantly being asked to adapt to stress. Your muscles, soft tissues and nervous system need time to recover from that load, and your immune system plays an important role in managing the demands of regular training.
Sleep is when your body carries out many of the processes involved in recovery, adaptation and normal physiological function. That becomes especially important when you're training day after day and need to recover well enough to go again tomorrow.
You can have your training program dialled in, eat well, stay hydrated and manage your load. But if you're consistently cutting your sleep short, you're compromising one of the most important parts of your recovery. (For more on this, read Why Sleep Is the Most Underrated Performance Enhancer.)
What Does Magnesium Do in the Body?
Magnesium is an essential mineral, which means your body can't make it and you need to get it from food or supplements. It contributes to:
- normal muscle function
- normal nervous system function
- normal energy production
- normal electrolyte balance
- normal protein synthesis
Because magnesium supports normal nervous system and muscle function, it has become a common ingredient in evening and sleep-focused formulas.
Research on magnesium bisglycinate specifically is growing. In a 2025 randomised, placebo-controlled trial, Schuster and colleagues gave 155 adults who reported poor sleep 250mg of magnesium (as bisglycinate) daily for four weeks. The magnesium group showed a modest but statistically significant improvement in insomnia severity scores compared with placebo, and the effect was stronger in people with lower dietary magnesium intake.
Magnesium Bisglycinate vs Other Forms of Magnesium
Not all magnesium supplements are the same. Magnesium comes in several forms, including oxide, citrate and bisglycinate, and they differ in chemical structure, how much elemental magnesium they contain, how they're absorbed and how well they're tolerated.
For ReCharge, we've chosen magnesium bisglycinate, a form in which magnesium is bound to two molecules of the amino acid glycine. We chose it for two reasons:
- Tolerability. It's generally gentle on the stomach, without the digestive upset often associated with forms like magnesium oxide.
- Glycine. Glycine itself has been studied for its role in sleep. In an animal study, Kawai et al.(2015) found that glycine acted on receptors in the suprachiasmatic nucleus (the brain's body clock), increasing heat loss and lowering core body temperature, which is a natural part of falling asleep.
What else is in ReCharge?
Alongside magnesium bisglycinate, ReCharge includes hydrolysed collagen peptides to support connective tissue, joint and skin health. Glycine, L-theanine and tryptophan are included as part of the evening-focused formulation, while KSM-66® ashwagandha, reishi and zinc provide additional nutritional support. Every batch is HASTA tested, so it's suitable for athletes in drug-tested sport.
How Much Magnesium Do You Need Per Day?
In Australia, the recommended dietary intake (RDI) for magnesium is:
| Age 19 to 30 | Age 31+ | |
| Women | 310mg/day | 320mg/day |
| Men | 400mg/day | 420mg/day |
One serve of ReCharge (20g, or 2 scoops) provides 200mg of magnesium, around 65% of the daily requirement for most adult women and around 50% for most adult men. The rest of your magnesium should come from foods such as leafy green vegetables, nuts, seeds, legumes and whole grains.
How to Take ReCharge
Mix 20g (2 scoops) with hot water or milk and drink it 30 to 60 minutes before bed. It works best as part of a consistent routine: a regular bedtime, a cool dark room and less screen time in the last hour of the day.
Frequently Asked Questions
Is magnesium glycinate the same as magnesium bisglycinate?
Yes. Both names describe magnesium bound to glycine. "Bisglycinate" is the more precise term, because each magnesium atom is bound to two glycine molecules.
When is the best time to take magnesium for sleep?
Most evening formulas, including ReCharge, are designed to be taken 30 to 60 minutes before bed as part of a wind-down routine. The Schuster et al. (2025) trial also used a nightly dose.
Does magnesium help with muscle recovery?
Magnesium contributes to normal muscle function and normal energy production, both of which matter when you train often. It isn't a replacement for sleep, protein and good training load management, but it plays a supporting role.
Can I get enough magnesium from food?
Many people can, through leafy greens, nuts, seeds, legumes and whole grains. Athletes with high training loads or people with a lower intake of these foods may find it harder to meet their needs consistently.
How much magnesium is too much?
For adults, the upper level of intake for magnesium from supplements in Australia is 350mg a day (this doesn't include magnesium from food). One serve of ReCharge sits well within this. If you take other supplements containing magnesium, or have a medical condition, check with your doctor.
Key Takeaways
- Magnesium contributes to normal muscle function, nervous system function, energy production and electrolyte balance.
- Magnesium bisglycinate is a well-tolerated form bound to glycine, an amino acid studied for its role in sleep.
- Australian adults need 310 to 420mg of magnesium a day. One serve of ReCharge provides 200mg.
- Take ReCharge 30 to 60 minutes before bed as part of a consistent sleep routine.
Magnesium isn't a magic fix for poor sleep or inadequate recovery. It's an essential mineral with an important role in normal muscle and nervous system function, energy metabolism and electrolyte balance. Combined with a consistent sleep routine, good nutrition and sensible training, the right evening formula can become more than another supplement in the cupboard. It can become part of the routine that helps you switch off, recover and get ready to do it all again tomorrow.
By Megan Chapple, Rhise Athlete
References
1. Schuster, J. et al. (2025). Magnesium bisglycinate supplementation in healthy adults reporting poor sleep: a randomized, placebo-controlled trial. Nature and Science of Sleep, 17.https://doi.org/10.2147/NSS.S524348
2. Kawai, N. et al. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology, 40(6), 1405 to 1416. https://doi.org/10.1038/npp.2014.326
3. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand: Magnesium. https://www.eatforhealth.gov.au/nutrient-reference-
values/nutrients/magnesium
