what is the difference between magnesium glycinate and bisglycinate

Natashya

3 min read

·

11-01-2025

3

0

Share

Magnesium is an essential mineral crucial for hundreds of bodily functions, from muscle and nerve function to blood sugar control and blood pressure regulation. Many people find they need to supplement their magnesium intake, leading to a variety of magnesium supplements on the market. Two popular forms are magnesium glycinate and magnesium bisglycinate. While they share similarities, key differences exist impacting absorption and potential benefits. This article clarifies the distinctions between magnesium glycinate and bisglycinate to help you make an informed choice for your supplement needs.

Understanding Magnesium Glycinate

Magnesium glycinate is a chelated form of magnesium. "Chelated" means the magnesium is bound to an amino acid, in this case, glycine. Glycine is a non-essential amino acid, meaning your body can produce it. It plays several vital roles, including acting as a neurotransmitter and contributing to collagen synthesis. The binding of magnesium to glycine improves absorption and reduces the gastrointestinal side effects often associated with other magnesium forms, such as diarrhea.

Benefits of Magnesium Glycinate:

• Improved absorption: The glycine chelation enhances the absorption rate of magnesium compared to inorganic forms.
• Reduced GI distress: Many find it easier on the stomach, minimizing the risk of digestive upset.
• Supports relaxation and sleep: Glycine itself has calming properties, potentially enhancing magnesium's effects on sleep quality.

Delving into Magnesium Bisglycinate

Magnesium bisglycinate is closely related to magnesium glycinate. It's also a chelated form, but with a crucial difference: each magnesium ion binds to two glycine molecules. This creates a different chemical structure and may result in some variation in absorption and bioavailability.

Benefits of Magnesium Bisglycinate:

• Potentially higher absorption: Some studies suggest bisglycinate may offer even better absorption than glycinate, though more research is needed to definitively confirm this.
• Enhanced bioavailability: The double glycine bonding might lead to greater bioavailability, meaning a higher percentage of the magnesium is utilized by the body.
• Similar GI tolerance: Like glycinate, bisglycinate is generally well-tolerated, minimizing digestive issues.

Magnesium Glycinate vs. Bisglycinate: Key Differences Summarized

Choosing the Right Magnesium Supplement for You

The choice between magnesium glycinate and bisglycinate often comes down to personal preference and budget. Both are well-absorbed and generally well-tolerated.

If cost is a significant factor, magnesium glycinate presents a more affordable option. However, if you're seeking potentially optimal absorption and are willing to pay a premium, magnesium bisglycinate might be a better choice. Consult with your doctor or a registered dietitian before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications. They can help you determine the appropriate dosage and type of magnesium based on your individual needs.

Frequently Asked Questions (FAQs)

Q: Which is better for sleep?

A: Both magnesium glycinate and bisglycinate can improve sleep quality due to magnesium's relaxing effects and the calming properties of glycine. There's insufficient evidence to definitively say one is superior to the other in this regard.

Q: Can I take magnesium glycinate and bisglycinate together?

A: While it's unlikely to cause harm, combining them is generally unnecessary. Either form provides significant benefits. It's best to consult your doctor before combining supplements.

Q: Are there any side effects?

A: Side effects are rare with both forms, but some individuals may experience mild diarrhea or loose stools, particularly with higher doses. Starting with a lower dose and gradually increasing as tolerated is recommended.

Q: How much magnesium should I take?

A: The recommended daily allowance of magnesium varies depending on age and sex. Consult your doctor or a registered dietitian to determine the appropriate dosage for your individual needs.

This information is for educational purposes only and should not be considered medical advice. Always consult a healthcare professional before starting any new supplement.