If you’ve researched magnesium supplements, you’ve likely come across two forms that sound similar: magnesium glycinate and magnesium bisglycinate. Are they the same thing? Which one is better for your health, particularly for sleep, anxiety, or muscle function? Let’s answer these questions and more in this comprehensive guide.
Original source: here.
Here’s what we’ll cover:
- The differences between magnesium glycinate and magnesium bisglycinate
- The health benefits of magnesium supplements
- Potential risks of taking magnesium bisglycinate and who should avoid it
- Clarifying magnesium’s role in bone health based on current research
A bit about me:
I’m Igor Klibanov, author of the Amazon bestselling book High Blood Pressure Reversal Secrets and The Mental Health Prescription. I’ve been a personal trainer since 2006, helping people optimize their health through fitness, nutrition, and supplementation.
What is Magnesium Bisglycinate?
Magnesium bisglycinate is a superior supplemental form of magnesium because it’s bound to two molecules of glycine, a non-essential amino acid known for its calming properties. This specific magnesium compound is often called magnesium bis glycinate or magnesium diglycinate. Magnesium bisglycinate is highly absorbable, meaning it has high bioavailability, allowing your body to effectively use the elemental magnesium it provides. This makes it an excellent choice for improving sleep quality, reducing anxiety, and supporting muscle and nerve function.
Is Magnesium Glycinate the Same as Bisglycinate?
Yes, magnesium glycinate and magnesium bisglycinate are the same compound. The difference in name simply reflects that “bis” means “two,” referring to the two glycine molecules attached to one magnesium atom. Both magnesium glycinate and bisglycinate provide the same health benefits, including better absorption and fewer side effects, such as upset stomach, compared to other forms of magnesium supplements like magnesium oxide or magnesium citrate.
Which One is Better: Magnesium Glycinate or Bisglycinate?
Since magnesium glycinate and magnesium bisglycinate are the same magnesium compound, neither is better than the other. They both offer a far superior supplemental form of magnesium with fewer side effects compared to other forms. This makes them ideal for magnesium supplementation, especially when aiming to increase magnesium levels without digestive issues. For those considering their dietary magnesium intake, this form ensures that the body absorbs enough magnesium to meet its needs.
Health Benefits of Magnesium Bisglycinate
Magnesium is an essential mineral that plays a crucial role in many body processes, such as muscle contraction, nerve function, and blood sugar regulation. Here are some key health benefits of magnesium bisglycinate:
- Improved Sleep Quality: Magnesium glycinate supplementation is known for enhancing sleep quality, especially for those suffering from primary insomnia. The amino acid glycine promotes relaxation, which contributes to better sleep.
- Anxiety Relief: Magnesium bisglycinate is an excellent choice for reducing anxiety. Magnesium helps regulate neurotransmitters, and the glycine molecule attached to the magnesium has a calming effect on the nervous system, helping to alleviate stress and anxiety.
- Muscle and Nerve Function: Magnesium plays a vital role in supporting skeletal muscle cells and maintaining proper muscle contraction. It also helps reduce muscle cramps, making magnesium bisglycinate ideal for athletes or those prone to muscle spasms.
- Blood Sugar Control: Magnesium is essential for proper glucose metabolism. Adequate magnesium intake can help improve insulin sensitivity and regulate blood sugar levels.
Magnesium and Bone Health: Debunking the Myths
While magnesium is often associated with bone health, current research does not strongly support magnesium as a critical factor for improving bone density or reducing the risk of bone fractures. As I highlight in my book Osteoporosis Reversal Secrets, magnesium supplementation should not be relied upon for improving bone health. Although magnesium helps transport calcium and regulate vitamin D levels, it does not significantly impact bone density.
Who Should Avoid Magnesium Bisglycinate?
Though magnesium bisglycinate is generally safe, some individuals should exercise caution:
- People with Kidney Disease: Magnesium is processed through the kidneys, so those with impaired kidney function are at risk of developing magnesium toxicity. Symptoms of excess magnesium include upset stomach, low blood pressure, and cardiac issues.
- Pregnant Women: While magnesium may help with pregnancy-induced leg cramps, it’s essential to consult with a healthcare provider before taking magnesium supplements during pregnancy.
Is Magnesium Bisglycinate Good for Anxiety?
Yes, magnesium bisglycinate is highly recommended for anxiety relief. Magnesium supports the nervous system and regulates neurotransmitter function, while the attached amino acid glycine promotes relaxation. Together, these effects make magnesium bisglycinate a popular choice for reducing stress and anxiety.
Is Magnesium Bisglycinate Good for Sleep?
Yes, magnesium glycinate or bisglycinate is often used to improve sleep quality. Its calming effects on the nervous system, combined with its ability to enhance muscle relaxation, make it a great option for those struggling with insomnia or restless legs. This form of magnesium, particularly the non-buffered magnesium bisglycinate, is gentle on the stomach and highly absorbable.
Potential Drawbacks of Magnesium Bisglycinate
Though generally safe, some side effects can occur:
- Digestive Upset: While magnesium bisglycinate is gentler on the stomach than other forms, such as magnesium citrate or magnesium oxide, some individuals may still experience minor digestive discomfort.
- Magnesium Toxicity: Overuse of supplemental magnesium can lead to toxicity, particularly in those with kidney problems. Symptoms include low blood pressure, nausea, and irregular heart rhythms.
Other Forms of Magnesium
There are many different forms of magnesium supplements available on the market, including:
- Magnesium Malate: Known for boosting energy and muscle recovery.
- Magnesium Taurate: Often used to support cardiovascular health.
- Magnesium Oxide: A less absorbable form, more likely to cause digestive upset.
- Magnesium Diglycinate: Another name for magnesium bisglycinate.
- Magnesium Citrate: Popular for its laxative effects but less gentle on the stomach.
Each form has its unique properties, so the best form for you depends on your specific health goals.
Conclusion
Magnesium glycinate and bisglycinate are the same superior supplemental form of magnesium, offering many health benefits like improving sleep quality, reducing anxiety, and supporting muscle and nerve function. However, magnesium should not be relied upon for improving bone health, as its effects on bone density are minimal. Always consult a healthcare provider before starting any dietary supplement, especially if you have underlying health conditions like kidney disease.
