what is the difference between magnesium glycinate and magnesium bisglycinate

Guri Bee

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22-10-2024

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Magnesium Glycinate vs. Magnesium Bisglycinate: Decoding the Difference

Magnesium is a vital mineral involved in over 300 bodily processes, including muscle function, energy production, and nerve transmission. When it comes to supplementation, you may encounter two popular forms: magnesium glycinate and magnesium bisglycinate. While they share a similar name and function, understanding their subtle differences can help you make an informed choice for your needs.

Understanding the Basics

Both magnesium glycinate and magnesium bisglycinate are chelated forms of magnesium. Chelation is a process where magnesium is bound to an amino acid, in this case, glycine. This bonding increases magnesium's bioavailability, meaning it's more readily absorbed by the body.

Magnesium glycinate is a single molecule containing one magnesium atom and one glycine molecule. Magnesium bisglycinate is a larger molecule with one magnesium atom and two glycine molecules.

Key Differences

While the difference in chemical structure may seem subtle, it can affect the absorption and potential benefits:

Absorption:

• Magnesium glycinate: Generally considered highly bioavailable, meaning it's easily absorbed by the body.
• Magnesium bisglycinate: While also well-absorbed, some research suggests it might be slightly more bioavailable than glycinate. However, more research is needed to confirm this.

Other Benefits:

• Magnesium Glycinate: Glycine, in addition to its role in magnesium absorption, is a calming neurotransmitter, potentially offering benefits for sleep and stress relief.
• Magnesium Bisglycinate: The presence of two glycine molecules may contribute to even more significant calming effects.

Practical Considerations

Choosing the right magnesium supplement for you depends on your individual needs and preferences:

• If you are sensitive to digestive discomfort, both forms are generally well-tolerated. However, magnesium glycinate might be a better choice as it's slightly less likely to cause gastrointestinal issues.
• If you are looking for a supplement that promotes sleep and relaxation, either form is suitable. Magnesium bisglycinate may be a slightly more potent option due to the presence of two glycine molecules.
• If you're unsure about your magnesium intake, it's always best to consult with your healthcare provider before starting any supplement regimen.

Conclusion

Both magnesium glycinate and magnesium bisglycinate are excellent options for magnesium supplementation. The slight difference in their chemical structure may influence their absorption and potential benefits. Ultimately, the best choice for you depends on your individual needs and preferences. Always consult with your healthcare provider for personalized advice.

Note: This article is for informational purposes only and should not be considered medical advice. Always consult with your healthcare provider before starting any new supplement regimen.

Sources:

• Magnesium Glycinate vs. Magnesium Bisglycinate: Which is Best for You? by Kristeen Cherney, Registered Dietitian
• Magnesium Bisglycinate vs. Magnesium Glycinate by Jillian Kubala, RDN