Is Magnesium Bisglycinate the Same as Magnesium Glycinate? Find Out Here!

Magnesium supplements have become increasingly popular in recent years, with various forms flooding the market. Among these, magnesium glycinate and magnesium bisglycinate often cause confusion.

When I first started researching magnesium supplements, I was overwhelmed by the sheer number of options available.

Oxide, citrate, threonate, and then glycinate and bisglycinate – it felt like I needed a chemistry degree just to choose the right supplement!

But as I dug deeper, I realized that understanding the relationship between glycinate and bisglycinate was crucial for making an informed choice and for appreciating the nuances of supplement formulation and marketing.

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The Chemistry Behind the Names

Let’s start with the basics. Magnesium glycinate and magnesium bisglycinate are, in fact, the same compound.

Both terms refer to magnesium bound to glycine, an amino acid that plays various important roles in our body.

The prefix ‘bis-‘ in bisglycinate simply shows that two glycine molecules are attached to one magnesium atom. This chemical structure makes this form of magnesium unique and highly useful.

The reason for the dual naming comes from chemical nomenclature and marketing strategies. ‘Bisglycinate’ is technically more precise, but ‘glycinate’ is more commonly used and easier to pronounce.

Some companies may use one term over the other to differentiate their products, even though the underlying compound is identical.

Why Glycinate/Bisglycinate Stands Out

The glycinate/bisglycinate form of magnesium offers high bioavailability and gentleness on the digestive system. The glycine component acts as a carrier, helping the magnesium navigate through the intestinal wall more efficiently.

This results in higher absorption rates compared to other forms like magnesium oxide.

Unlike some other magnesium supplements that can have a laxative effect, glycinate/bisglycinate is less likely to cause gastrointestinal distress. This makes it an excellent choice for people who have sensitive stomachs or those requiring higher doses of magnesium.

Beyond Absorption: The Glycine Advantage

The benefits of magnesium glycinate/bisglycinate extend beyond just improved absorption. Glycine itself is an inhibitory neurotransmitter, meaning it can have a calming effect on the nervous system.

This synergistic relationship between magnesium and glycine may contribute to the supplement’s reputation for promoting better sleep and reducing anxiety.

A 2017 study published in the Journal of Neural Transmission found that magnesium glycinate supplementation improved sleep quality in elderly subjects. This dual action – providing essential magnesium while potentially enhancing sleep – makes glycinate/bisglycinate a popular choice among those looking to address multiple health concerns with a single supplement.

Some brands may tout their ‘superior’ bisglycinate form, implying it’s different or better than glycinate. Remember, they’re the same thing.

When choosing a magnesium supplement, focus on factors like the reputation of the manufacturer, third-party testing for quality, and the specific health benefits you’re seeking.

The glycinate/bisglycinate form is excellent for general supplementation, especially if you’re looking for high absorption with minimal side effects.

Dosage and Safety Considerations

While magnesium glycinate/bisglycinate is generally well-tolerated, it’s essential to stick to recommended dosages. The typical elemental magnesium content in this form is about 14%, so you’ll need to factor this in when calculating your intake.

Start with a lower dose and gradually increase it to assess your tolerance. Most adults can safely take 200-400mg of elemental magnesium daily, but individual needs may vary based on factors like diet, health conditions, and medication use.

Pro Tip: Timing Matters

For optimal absorption, consider taking your magnesium glycinate/bisglycinate supplement in the evening. This aligns with it’s potential sleep-promoting benefits and takes advantage of the body’s natural rhythms.

Magnesium absorption tends to be higher when taken on an empty stomach, so aim for about an hour before bedtime.

Expanding Your Magnesium Knowledge

Understanding the glycinate/bisglycinate distinction is just the beginning when it comes to magnesium supplementation. As you explore further, you’ll encounter other forms like magnesium L-threonate, which is purported to have unique brain benefits, or magnesium malate, often recommended for energy production and muscle function.

Each form has it’s pros and cons, and the best choice depends on your specific health goals and individual response. By starting with glycinate/bisglycinate, you’re laying a solid foundation for exploring the wider world of magnesium supplementation.

Putting Knowledge into Practice

Now that you understand the equivalence of magnesium glycinate and bisglycinate, here’s a challenge: Next time you’re shopping for supplements, compare different brands’ magnesium offerings. Look at how they describe their products and see if you can spot any marketing tactics that might be misleading about the glycinate/bisglycinate distinction.

The Role of Magnesium in Overall Health

Magnesium plays a crucial role in over 300 enzymatic reactions in the body. It’s involved in energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

Despite it’s importance, many people don’t get enough magnesium from their diet alone.

Magnesium and Cardiovascular Health

Magnesium helps maintain a healthy heart rhythm and supports proper blood pressure. A meta-analysis published in the American Journal of Clinical Nutrition in 2012 found that magnesium intake was inversely associated with the risk of cardiovascular disease.

Bone Health and Magnesium

While calcium often gets the spotlight for bone health, magnesium is equally important. It helps regulate calcium transport and plays a role in the activation of vitamin D, which is crucial for calcium absorption.

A study in the Journal of the American Geriatrics Society found that higher magnesium intake was associated with higher bone mineral density in older adults.

Mental Health and Cognitive Function

Emerging research suggests that magnesium may play a role in mental health and cognitive function. A systematic review published in Nutrients in 2017 found that magnesium supplementation may have a positive effect on subjective anxiety in individuals with mild to moderate anxiety.

Comparing Magnesium Glycinate/Bisglycinate to Other Forms

To truly appreciate the benefits of magnesium glycinate/bisglycinate, it’s helpful to compare it to other common forms of magnesium supplements:

Magnesium Oxide

This is one of the most common and least expensive forms of magnesium. However, it has poor bioavailability, with only about 4% being absorbed. It’s often used as a laxative because of it’s poor absorption.

Magnesium Citrate

This form has better bioavailability than oxide, with about 16% absorption. It’s often used for it’s mild laxative effect and may be helpful for constipation.

Magnesium L-Threonate

This newer form of magnesium has been studied for it’s potential cognitive benefits. Some research suggests it may be better at crossing the blood-brain barrier.

Magnesium Malate

This form combines magnesium with malic acid and is often recommended for people with fibromyalgia or chronic fatigue syndrome.

Compared to these forms, magnesium glycinate/bisglycinate offers a balance of high bioavailability (estimated at around 25-30%) and minimal gastrointestinal side effects, making it a versatile choice for many people.

The Importance of Magnesium Balance

Maintaining proper magnesium levels is crucial for overall health. Both deficiency and excess can lead to health issues.

Magnesium deficiency, also known as hypomagnesemia, can cause symptoms like muscle cramps, fatigue, and irregular heartbeat.

On the other hand, excessive magnesium intake, usually from supplements rather than diet, can lead to diarrhea, nausea, and in severe cases, more serious complications.

This is why it’s important to choose a well-absorbed form like magnesium glycinate/bisglycinate and to follow recommended dosages. If you’re considering magnesium supplementation, it’s always a good idea to talk to a healthcare provider, especially if you have any underlying health conditions or are taking medications.

Magnesium in Food Sources

While supplements can be beneficial, it’s always best to get nutrients from food sources when possible. Some excellent dietary sources of magnesium include:

Dark leafy greens (spinach, kale, collard greens)
Nuts and seeds (almonds, pumpkin seeds, sunflower seeds)
Legumes (black beans, chickpeas, lentils)
Whole grains (quinoa, brown rice, oats)
Dark chocolate (the darker, the better)
Avocados
Bananas

Incorporating these foods into your diet can help boost your magnesium intake naturally. However, for those who struggle to get enough magnesium from diet alone, or who have increased needs because of certain health conditions, supplementation with a form like magnesium glycinate/bisglycinate can be a valuable addition.

The Science Behind Magnesium Absorption

To fully understand why magnesium glycinate/bisglycinate is so effective, it’s helpful to study the science of magnesium absorption in the body. Magnesium absorption primarily occurs in the small intestine, specifically in the ileum and jejunum.

The absorption process involves both passive and active transport mechanisms.

Passive absorption occurs when there’s a high concentration of magnesium in the intestine, allowing it to pass through the intestinal wall without requiring energy. Active transport, on the other hand, involves specific carrier proteins that move magnesium across the intestinal membrane, a process that needs energy.

The glycine in magnesium glycinate/bisglycinate plays a crucial role in enhancing absorption. Glycine is a small, neutral amino acid that can easily pass through the intestinal wall.

When magnesium is bound to glycine, it can “piggyback” on this easy passage, increasing it’s absorption rate.

Plus, the glycine component helps protect the magnesium from binding with other substances in the digestive tract that could inhibit it’s absorption. This includes compounds like phytates (found in whole grains and legumes) and oxalates (found in spinach and nuts), which can form insoluble complexes with magnesium and reduce it’s bioavailability.

Magnesium and Exercise Performance

For athletes and fitness enthusiasts, magnesium supplementation can be particularly beneficial. Magnesium plays a crucial role in energy metabolism, muscle function, and electrolyte balance, all of which are important for physical performance.

A study published in the Journal of the International Society of Sports Nutrition found that magnesium supplementation improved glucose availability in the brain and muscle during exercise, potentially enhancing exercise performance. Another study in the Journal of Sports Sciences showed that magnesium supplementation reduced exercise-induced inflammation and oxidative stress.

Magnesium glycinate/bisglycinate can be an excellent choice for athletes because of it’s high bioavailability and low risk of gastrointestinal side effects. This is particularly important for endurance athletes who may be more prone to digestive issues during long training sessions or competitions.

Magnesium and Sleep Quality

One of the most popular uses of magnesium glycinate/bisglycinate is for improving sleep quality. The mechanism behind this effect is multifaceted:

Magnesium helps regulate neurotransmitters that are directly responsible for calming the nervous system and promoting sleep.
It plays a role in regulating melatonin, the hormone that guides sleep-wake cycles.
Magnesium can help reduce levels of cortisol, the stress hormone that can interfere with sleep.
The glycine component has it’s own sleep-promoting effects.

Studies have shown that glycine can improve sleep quality and reduce daytime sleepiness.

A double-blind, placebo-controlled study published in the Journal of Research in Medical Sciences found that elderly individuals who took magnesium supplements experienced significant improvements in sleep time, sleep efficiency, and melatonin concentrations.

Magnesium and Stress Management

In our fast-paced world, stress management is a crucial aspect of maintaining overall health. Magnesium plays a significant role in stress response and can help mitigate the negative effects of chronic stress on the body.

Magnesium helps regulate the body’s stress-response system, and studies have shown that magnesium deficiency can amplify the body’s stress response. Conversely, adequate magnesium levels can help reduce the release of stress hormones and mitigate their effects on the body.

The glycine component of magnesium glycinate/bisglycinate adds an extra layer of stress-reducing benefits. Glycine has been shown to have calming effects on the brain and may help reduce anxiety.

A study published in the journal Nutrients found that magnesium supplementation reduced subjective measures of stress and anxiety in individuals with mild to moderate levels of anxiety. While more research is needed, these findings suggest that magnesium glycinate/bisglycinate could be a valuable tool in stress management strategies.

Magnesium and Digestive Health

Digestive health is another area where magnesium glycinate/bisglycinate shines. Unlike some other forms of magnesium, such as magnesium oxide or citrate, which can have a laxative effect, magnesium glycinate/bisglycinate is gentle on the digestive system.

This makes it an excellent choice for individuals with sensitive stomachs or those prone to digestive issues. It allows for higher doses of magnesium to be taken without causing the loose stools or diarrhea that can occur with other forms.

Plus, magnesium plays a role in supporting overall digestive health. It helps relax the muscles in the digestive tract, which can help with the prevention of constipation.

It also supports the production of digestive enzymes, which are crucial for breaking down food and absorbing nutrients.

Magnesium and Women’s Health

Magnesium plays several important roles in women’s health throughout different life stages:

Premenstrual Syndrome (PMS)

Some studies suggest that magnesium supplementation may help reduce symptoms of PMS, including mood swings, irritability, and cramps. A systematic review published in the journal Obstetrical & Gynecological Survey found that magnesium supplementation could be effective in reducing the severity of PMS symptoms.

Pregnancy

During pregnancy, magnesium needs increase. Adequate magnesium intake is important for fetal development and may help prevent complications like preeclampsia.

The gentle nature of magnesium glycinate/bisglycinate makes it a good choice for pregnant women who may be dealing with morning sickness or digestive issues.

Menopause

Magnesium may help manage some symptoms associated with menopause. It plays a role in bone health, which becomes increasingly important after menopause when the risk of osteoporosis increases.

Some women also report that magnesium helps with sleep disturbances and mood changes associated with menopause.

Magnesium and Heart Health

The role of magnesium in cardiovascular health cannot be overstated. It’s involved in maintaining a normal heart rhythm, supporting healthy blood pressure, and reducing the risk of cardiovascular disease.

A meta-analysis published in the American Journal of Clinical Nutrition found that for every 100 mg increase in magnesium intake, the risk of heart failure decreased by 22%. Another study in the journal Hypertension found that magnesium supplementation resulted in a small but clinically significant reduction in blood pressure.

Magnesium glycinate/bisglycinate, with it’s high bioavailability, can be an effective way to support heart health. It’s non-laxative properties also make it suitable for long-term use, which is often necessary for maintaining cardiovascular health.

Magnesium and Diabetes Management

Magnesium plays a crucial role in glucose metabolism and insulin sensitivity. Research has shown that individuals with higher magnesium intake have a lower risk of developing type 2 diabetes.

A meta-analysis published in the journal Diabetes Care found that for every 100 mg increase in magnesium intake, the risk of type 2 diabetes decreased by 15%. Magnesium supplementation has also been shown to improve insulin sensitivity in individuals with type 2 diabetes.

Magnesium glycinate/bisglycinate can be particularly beneficial for individuals with diabetes or at risk of diabetes. It’s high bioavailability confirms that the body can effectively utilize the magnesium, and it’s gentle nature on the digestive system makes it suitable for long-term use.

Magnesium and Brain Health

Emerging research suggests that magnesium may play a significant role in brain health and cognitive function. Magnesium is involved in neurotransmitter release and the regulation of brain cell function.

A study published in the journal Neuron found that increasing brain magnesium levels using a novel magnesium compound (magnesium L-threonate) improved learning abilities, working memory, and short- and long-term memory in rats. While this study used a different form of magnesium, it highlights the potential importance of magnesium for cognitive function.

The glycine component of magnesium glycinate/bisglycinate may offer extra cognitive benefits. Glycine is an important neurotransmitter in the brain and has been shown to have cognitive-enhancing effects.

ment, especially if you’re taking medications or have underlying health conditions.

Frequently Asked Questions

What is the difference between magnesium glycinate and magnesium bisglycinate?

Magnesium glycinate and magnesium bisglycinate are the same compound. The term “bisglycinate” simply indicates that two glycine molecules are attached to one magnesium atom.

How much magnesium glycinate should I take daily?

The recommended daily allowance for magnesium varies by age and gender, but for most adults, it’s between 310-420 mg per day. Start with a lower dose and gradually increase as needed.

Can magnesium glycinate help with anxiety?

Some studies suggest that magnesium supplementation may help reduce symptoms of anxiety. The glycine component in magnesium glycinate may provide extra calming effects.

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Is magnesium glycinate good for sleep?

Many people find that magnesium glycinate helps improve sleep quality. Both magnesium and glycine have properties that may promote relaxation and better sleep.

Can I take magnesium glycinate on an empty stomach?

Yes, magnesium glycinate can be taken on an empty stomach. In fact, taking it without food may improve absorption.

How long does it take for magnesium glycinate to work?

The effects of magnesium supplementation can vary. Some people notice improvements in sleep or stress levels within a few days, while others may take a few weeks to see benefits.

Can magnesium glycinate cause weight gain?

Magnesium glycinate is not typically associated with weight gain. In fact, adequate magnesium levels are important for maintaining a healthy metabolism.

Is it safe to take magnesium glycinate long-term?

Magnesium glycinate is generally considered safe for long-term use when taken at recommended doses. However, it’s always best to talk to a healthcare provider for personalized advice.

Can magnesium glycinate help with muscle cramps?

Magnesium plays a crucial role in muscle function, and some people find that magnesium supplementation helps reduce muscle cramps.

Does magnesium glycinate interact with other supplements?

Magnesium can interact with certain supplements, particularly calcium and zinc. It’s best to take magnesium glycinate at a different time than these supplements for optimal absorption.

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Key Takeaways

Magnesium glycinate and magnesium bisglycinate are chemically identical.
This form offers high bioavailability and is gentle on the digestive system.
The glycine component may provide extra benefits for sleep and relaxation.
Focus on reputable brands and your specific health needs when choosing a supplement.
Magnesium glycinate/bisglycinate can support various aspects of health, including heart health, sleep quality, stress management, and cognitive function.