Magnesium bisglycinate vs glycinate – which one to choose? Magnesium is one of the most important minerals for our body to function properly. From regulating blood sugar levels to supporting healthy bone development, magnesium plays a critical role in many physiological processes.
However, getting enough magnesium from our diets can be challenging. That’s where supplements come in. Two popular forms of magnesium supplements are magnesium bisglycinate vs glycinate. But what are the differences, and which one is better for you? Let’s take a closer look.
What is Magnesium Bisglycinate?
Magnesium bisglycinate is a type of magnesium supplement that is chelated. This means the magnesium is bound to two glycine molecules, which makes it more easily absorbed by the body.
The bisglycinate form of magnesium is typically more expensive than other forms, but it is considered to be one of the most bioavailable forms of magnesium available.
This means that more of the magnesium you consume will be absorbed by your body, which can make it a better choice for people with absorption issues.
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What is Magnesium Glycinate?
Glycinate is another form of magnesium supplement that is also chelated. It is similar to bisglycinate in that it is bound to glycine molecules, but it only has one glycine molecule per magnesium ion.
Magnesium glycinate is also easily absorbed, but may not be as bioavailable as the bisglycinate form. It is often less expensive than bisglycinate, and can be a good choice for those looking for a more cost-effective option.
Health Benefits of Magnesium Bisglycinate vs Magnesium Glycinate
Magnesium bisglycinate and magnesium glycinate refer to the same compound, which is magnesium chelated to the amino acid glycine. Because they are essentially the same, they offer the same health benefits. Here are the potential health benefits of magnesium bisglycinate/glycinate:
Improved Magnesium Absorption: One of the primary advantages of magnesium bisglycinate/glycinate over some other forms of magnesium is its superior bioavailability. This means that it’s more efficiently absorbed in the intestines, making it a preferred choice for those aiming to correct or prevent magnesium deficiency.
- Muscle Relaxation and Nerve Function: Magnesium plays a vital role in muscle relaxation and nerve transmission. Adequate levels of magnesium can help prevent muscle spasms, cramps, and other related issues.
- Bone Health: Magnesium, along with calcium and other minerals, is crucial for maintaining bone density and overall bone health.
- Heart Health: Magnesium is important for maintaining a healthy heartbeat and has been linked to cardiovascular health.
- Mood and Sleep: Magnesium plays a role in regulating neurotransmitters, and adequate levels can help improve mood and may support better sleep. The glycine component also has calming properties, which might aid sleep.
- Digestion and Enzymatic Processes: Magnesium is involved in several enzymatic processes within the body, including those that regulate the digestion of fats, proteins, and carbohydrates.
- Reduced Gastrointestinal Disturbances: Magnesium bisglycinate/glycinate is less likely to cause diarrhea compared to other forms of magnesium, such as magnesium oxide or magnesium citrate.
It’s essential to note that while magnesium bisglycinate/glycinate offers these potential health benefits, it’s important not to exceed recommended dosages and to consult with a healthcare professional before starting any supplement regimen.
Magnesium Bisglycinate vs Magnesium Glycinate: Compare Side by Side
Magnesium bisglycinate and magnesium glycinate are often used interchangeably in discussions and labeling, which can be a bit confusing. In essence, they refer to the same compound. Here’s a comparison:
Nomenclature
- Magnesium Bisglycinate: The term “bis” in “bisglycinate” suggests that two molecules of glycine are attached.
Magnesium Glycinate: This is another name for the compound, reflecting the fact that it is a magnesium salt of the amino acid glycine.
Chemical Structure
Both refer to a compound in which magnesium is chelated, or bonded, to two glycine molecules. This chelation makes the magnesium more easily absorbed in the digestive tract.
Absorption and Digestion
Magnesium bisglycinate vs glycinate are both known for its superior absorption compared to other forms of magnesium. The presence of the amino acid glycine enhances its absorption in the intestines and reduces the likelihood of causing diarrhea, a common side effect with other magnesium supplements.
Magnesium bisglycinate vs glycinate are typically used as a dietary supplement to ensure adequate magnesium intake, especially for those who might have a deficiency. It’s also chosen for its calming properties since glycine is an inhibitory neurotransmitter.
Side Effects
As mentioned, one of the advantages of magnesium bisglycinate vs glycinate over other magnesium forms is its reduced tendency to cause diarrhea. However, like all supplements, it’s important to adhere to recommended dosages and consult with a healthcare professional before use.
In summary, magnesium bisglycinate and magnesium glycinate essentially refer to the same compound, which is a chelated form of magnesium known for its superior absorption and minimal gastrointestinal side effects.
How to Choose Between Magnesium Bisglycinate vs Glycinate?
When choosing between magnesium bisglycinate and glycinate, there are a few things to consider. First, consider your specific needs.
- If you have absorption issues or are looking for the most bioavailable form of magnesium, bisglycinate may be the best choice for you.
- If you are looking for a more cost-effective option and have no issues with absorption, glycinate may be a better option. It is also important to note that both forms can be good choices for general magnesium supplementation.
- Another thing to consider is dosage. You may need to take more of one form of magnesium supplement than the other to achieve the same level of benefits. This can vary based on factors such as age, sex, and health status. Consider speaking with a healthcare provider to determine the best dosage and form of magnesium supplement for your specific needs.
Finally, it is important to choose a high-quality supplement, regardless of which form of magnesium you choose. Look for supplements that are third-party tested for purity and potency, and only purchase from reputable sources.
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Final Thoughts: Magnesium Bisglycinate vs Glycinate
Magnesium is a critical mineral for our bodies to function properly, and supplements can be a great way to ensure you are getting enough.
When it comes to choosing between magnesium bisglycinate vs glycinate, there are a few things to consider, such as your specific needs and dosage requirements. Both forms can be good choices for general magnesium supplementation, and it is important to choose a high-quality supplement from a reputable source.
Consult with your healthcare provider to determine the best form and dosage of magnesium supplement for your individual needs.
FAQ
Are Magnesium Bisglycinate and Magnesium Glycinate the same?
Yes, Magnesium Bisglycinate and Magnesium Glycinate refer to the same compound, which is magnesium chelated with two molecules of the amino acid glycine.
Why might someone choose magnesium bisglycinate vs glycinate over other forms of magnesium?
Magnesium bisglycinate/glycinate is known for its superior absorption in the intestines and is less likely to cause gastrointestinal disturbances, such as diarrhea, compared to other forms like magnesium oxide.
How does magnesium bisglycinate/glycinate support sleep?
Magnesium plays a role in regulating neurotransmitters and can help improve mood and promote better sleep. Additionally, glycine has calming properties, potentially enhancing the sleep-supporting benefits.
Is magnesium bisglycinate vs glycinate safe for everyone to take?
While magnesium bisglycinate/glycinate is generally considered safe for many people, it’s essential to consult with a healthcare professional before starting any supplement, especially for those with kidney issues, heart conditions, or those taking medications.
How does magnesium bisglycinate vs glycinate compare to magnesium citrate in terms of absorption?
Magnesium bisglycinate and glycinate is often considered to have better absorption compared to magnesium citrate. Furthermore, magnesium citrate can have a laxative effect, making magnesium bisglycinate/glycinate a preferred choice for those who are sensitive to these effects.
Can I take magnesium bisglycinate vs glycinate with other medications?
Always consult with a healthcare professional before combining any supplement with medications. Some drugs may interact with magnesium, affecting its absorption or efficacy.
What are the primary uses of magnesium bisglycinate vs glycinate?
It’s primarily used to ensure adequate magnesium intake, especially for those at risk of deficiency. Additionally, it might be chosen for its potential calming properties and support for muscle, nerve, and bone health.
Are there side effects to taking magnesium bisglycinate vs glycinate?
While magnesium bisglycinate/glycinate has a reduced likelihood of causing diarrhea compared to other magnesium forms, overconsumption can still lead to gastrointestinal issues. It’s essential to adhere to recommended dosages.
How much magnesium bisglycinate vs glycinate should I take daily?
The recommended dose can vary based on individual needs, product recommendations, and overall dietary magnesium intake. Always follow the label instructions and consult with a healthcare professional.
Can I get magnesium from dietary sources instead of supplements?
Yes, magnesium is present in many foods, including leafy greens, nuts, seeds, and whole grains. Supplements like magnesium bisglycinate vs glycinate are often taken by those who may not get enough from their diet or have increased needs.
