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Magnesium Glycinate vs Bisglycinate

February 18, 2025

Magnesium is one of the most important minerals for overall health, supporting everything from muscle function to stress management.

But with so many different forms available, choosing the right one can get confusing—especially when it comes to magnesium glycinate vs bisglycinate.

If you're looking for a supplement that provides optimal absorption, is gentle on the stomach, and supports relaxation, you've come to the right place.

In this article, we'll dive deeper into what makes these two forms of magnesium unique (or not), how they compare to other popular options, and which one might be the best fit for your needs.

So, if you're ready to clear up the confusion and find the right magnesium supplement for you, continue reading.

What this article covers:

Understanding Magnesium Supplements
So, What's the Difference?
Magnesium Glycinate/Bisglycinate
Health Benefits and Applications
Potential Side Effects and Considerations
Choosing the Right Supplement for Your Needs

Understanding Magnesium Supplements

The Importance of Magnesium in the Body

Magnesium plays a key role in energy production, muscle function, nerve signalling, and even sleep quality, as stated by the National Library of Medicine.

It also supports heart health and helps regulate blood sugar levels. A magnesium deficiency can lead to muscle cramps, fatigue, irritability, and trouble sleeping.

Overview of Magnesium Supplementation

Not all magnesium supplements are the same. Some forms absorb better than others, and different types offer specific benefits.

Choosing the right one depends on individual needs, such as sleep support, digestion, or muscle recovery.

is magnesium glycinate the same as magnesium bisglycinate

So, What's the Difference?

To keep it simple, magnesium glycinate and magnesium bisglycinate are essentially the same. Both forms consist of magnesium bound to two glycine molecules, a structure that enhances absorption and minimizes digestive discomfort.

The terms are often used interchangeably, but some brands prefer "bisglycinate" to emphasize the two glycine molecules in the compound.

Despite the different names, they function identically in the body, offering the same benefits for muscle relaxation, stress reduction, and sleep support.

If you're choosing between the two, the decision comes down to branding rather than a difference in effectiveness.

For an excellent source of magnesium bisglycinate, try Vitacheck Magnesium Bisglycinate! This gentle, non-GMO, gluten-free, and dairy-free formula supports relaxation, improves muscle function, and helps maintain strong bones.

Magnesium Glycinate/Bisglycinate

Chemical Composition and Structure

Both magnesium glycinate and magnesium bisglycinate consist of magnesium bound to two glycine molecules, forming a chelated compound that enhances absorption and reduces the risk of gastrointestinal discomfort.

This structure allows magnesium to bypass some of the digestive barriers that can interfere with absorption, making it more bioavailable compared to other forms like magnesium citrate, which can have a laxative effect.

The glycine molecules also contribute to the calming properties of this form of magnesium, making it an excellent choice for relaxation, muscle recovery, and sleep support.

Despite the different names, the molecular composition remains the same, meaning both forms provide identical benefits. Curious about the differences between magnesium vs magnesium citrate? Check out our article on the topic for more information.

Benefits and Uses

This form of magnesium is best known for:

Reducing muscle cramps and tension
Supporting relaxation and sleep
Easing anxiety and stress
Promoting better digestion and gut health

Absorption and Bioavailability

Both magnesium glycinate and magnesium bisglycinate are highly bioavailable, meaning they are efficiently absorbed by the body without causing digestive distress.

Their chelated structure allows them to be transported directly through the intestinal wall, reducing the likelihood of unabsorbed magnesium passing through the digestive system.

This makes them a better option for those with sensitive stomachs or who experience discomfort with other forms.

Unlike bisglycinate, magnesium citrate can act as a laxative by drawing water into the intestines, glycinate is gentler and suitable for long-term use.

This high absorption rate ensures that more magnesium reaches the bloodstream, supporting muscle function, relaxation, and nervous system health without unwanted side effects.

Health Benefits and Applications

Magnesium supplements offer several benefits, but some forms target specific concerns:

For sleep and relaxation: Magnesium vs melatonin is a common debate, but magnesium plays a direct role in calming the nervous system.
For brain health: Magnesium threonate vs glycinate is often discussed, as threonate is believed to cross the blood-brain barrier more effectively.
For digestion: Magnesium glycinate vs citrate is another common comparison. Citrate is more effective for constipation, while glycinate is better for daily supplementation.

Potential Side Effects and Considerations

Magnesium bisglycinate are well-tolerated, but excessive intake can lead to digestive discomfort, including nausea, diarrhoea, and cramping.

While these forms are gentler on the stomach than others, such as magnesium citrate, taking more than the recommended dose can still cause unwanted effects.

According to the National Library of Medicine, those with kidney issues should be especially cautious, as impaired kidney function can lead to an accumulation of magnesium in the body, increasing the risk of toxicity.

Symptoms of excessive magnesium levels include irregular heartbeat, low blood pressure, confusion, and muscle weakness.

To avoid these risks, it's best to follow dosage recommendations and consult a healthcare professional if there are any concerns.

Choosing the Right Supplement for Your Needs

Factors to Consider

For muscle relaxation and stress relief: Bisglycinate is the best option due to its high absorption rate and calming effect on the nervous system. This form helps reduce muscle tension, promote relaxation, and support better sleep.
For digestion support: Citrate is more effective because it draws water into the intestines, softening stools and promoting regular bowel movements. This makes it a good choice for those dealing with occasional constipation or sluggish digestion.
For brain function: Magnesium threonate is better suited for cognitive support. It can cross the blood-brain barrier more effectively, potentially improving memory, focus, and overall brain health.
For general magnesium deficiency: Glycinate and bisglycinate are great options since they provide high bioavailability without causing digestive discomfort. They are ideal for those who need to maintain healthy magnesium levels over time.

is magnesium bisglycinate the same as glycinate

Recommendations Based on Health Goals

If relaxation, muscle support, and overall wellness are priorities, magnesium glycinate/magnesium bisglycinate are the best choices due to their high absorption rate and calming effect on the nervous system.

They help reduce muscle cramps, ease tension, and improve sleep without causing digestive discomfort.

For those struggling with constipation or irregular bowel movements, magnesium citrate may be more suitable, as it has a natural laxative effect that promotes regularity.

Choosing the right magnesium supplement depends on individual health goals, so it's important to consider specific needs when selecting the best option.

Conclusion

Here at Vitamart, we know that finding the right magnesium supplement can make a big difference in your health and well-being.

If you're comparing magnesium glycinate vs bisglycinate, rest assured that both forms offer the same high absorption, gentle digestion, and benefits for relaxation, muscle support, and overall wellness.

The choice ultimately comes down to branding, not effectiveness. If you're looking for high-quality magnesium supplements in Canada, we've got you covered.

Explore our selection at Vitamart and get the best value on trusted supplements designed to support your health.

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