Magnesium Bisglycinate vs. Magnesium Glycinate: Understanding the Differences and Benefits

Introduction to Magnesium Compounds

Magnesium is an essential mineral, essential in multiple physiological processes within the human body.

Over 300 enzyme reactions take place within this protein, which provides essential functions like nerve transmission, muscle contractions, and energy production.

Magnesium is essential in supporting cardiovascular health, bone well-being and muscle function regulation - making it an indispensable nutrient for overall well-being.

Magnesium is an essential mineral, yet many individuals do not consume enough magnesium in their diet.

In fact, as many as 50% of the US population doesn't get enough magnesium in their diet according to this 2012 review.

Modern diets that emphasise processed food may lack the rich source of magnesium found in natural sources like leafy greens, nuts, seeds and whole grains. And, don't think you can get away with just the lettuce from a Big Mac.

Due to magnesium deficiencies, there has been an increased interest in taking magnesium supplements daily in order to address potential shortages and ultimately provide healthier outcomes.

Magnesium bisglycinate and magnesium glycinate supplements stand out among other forms due to their superior bioavailability and potential health benefits.

Selecting an effective magnesium compound can have a dramatic impact on its effectiveness as a supplement.

Understanding the differences between these two forms is vital in order to select one that will best address individual health needs.

By exploring their unique properties, benefits, and applications you can make informed decisions regarding magnesium supplementation.

This article on magnesium bisglycinate and magnesium glycinate supplements seeks to inform individuals about their respective benefits, helping them make educated choices regarding their supplement needs.

What is Magnesium Glycinate?

Magnesium glycinate is a chemical compound composed of magnesium and glycine, which is an amino acid.

Magnesium glycinate features a chemical formula: one magnesium ion is attached to two glycine molecules for greater solubility and absorption compared to other forms of magnesium.

Magnesium Glycinate's unique chelated structure helps it be quickly and efficiently absorbed in the gastrointestinal tract, minimising digestive discomfort often caused by other magnesium supplements.

The bioavailability of magnesium glycinate is what makes it stand out. Bioavailability refers to the proportion of a substance that enters circulation when administered intravenously, thus exerting its beneficial effect.

Studies demonstrate that magnesium glycinate has superior bioavailability, enabling more effective utilization by the body.

Individuals who experience gastrointestinal discomfort with other forms of magnesium such as oxide or citrate often opt for this form.

Magnesium glycinate offers an effective means of adding magnesium to their diet. Due to its favourable absorption characteristics and potential therapeutic advantages, magnesium glycinate is often chosen by those seeking to enhance their health with adequate magnesium intake.

What is Magnesium Bisglycinate?

Magnesium bisglycinate is often used interchangeably with magnesium. In theory, "bis" implies that two glycine atoms are chelated with each magnesium atom, but the compound is the same.

Magnesium bisglycinate is also known as magnesium glycinate and is a form of magnesium that is chelated with high bioavailability.

There isn't a difference between the two. The only difference is that magnesium bisglycinate is the chemical, scientific name, on the other hand, magnesium glycinate is the more common 'street' name.

Magnesium glycinate is identical to magnesium bisglycinate in terms of its chemical structure and applications.

Magnesium glycinate is the common name for the compound with the chemical formula C4H8MgN2O4.

Benefits of Magnesium Glycinate/Bisglycinate (C4H8MgN2O4)

One of the main benefits of magnesium supplementation is its potential to enhance sleep quality. While insomnia or disrupted restfulness is an issue for many individuals, studies indicate that taking magnesium glycinate forms could help with onset and duration.

Low magnesium levels have been demonstrated to cause sleep disruptions and may contribute to insomnia.

A 2012 study evaluated the effects of daily magnesium supplementation of 500 mg on 46 elderly individuals suffering from insomnia for eight weeks.

Researchers found that taking magnesium supplements improved subjective measures of insomnia, including sleep efficiency, time to sleep onset latency, and early morning awakenings, as well as objective measures like serum renin concentrations, melatonin concentration and cortisol concentrations.

A 2016 study shows that magnesium may also help promote a healthy circadian rhythm - our internal "clock" that governs sleep-wake cycles.

Magnesium glycinate is well known for its ability to support sleep while also alleviating anxiety with studies uncovering a link between low magnesium levels and increased anxiety symptoms.

Magnesium is suggested to help improve mood and ease feelings of tension, making it an effective supplement to manage anxiety levels more efficiently. This was outlined in a systematic review looking into the evidence of magnesium and subjective anxiety and stress levels.

Magnesium's ability to regulate neurotransmitters that contribute to mood regulation is often credited with its soothing effect.

Regular consumption of this supplement can aid athletes and those engaged in vigorous physical activity by decreasing muscle soreness and speeding recovery times post-exercise.

Magnesium's vital role in muscle contraction and relaxation makes magnesium essential in helping prevent injuries and support healthier joints.

Magnesium offers another notable benefit in terms of energy enhancement. Magnesium plays a significant role in energy production within the body, including its influence on ATP (adenosine triphosphate) synthesis - essential for physical performance.

Are You Struggling with Memory?

A magnesium supplement might help! According to the studies, magnesium bisglycinate may reduce daytime sleepiness by supporting your sleeping patterns while increasing memory retention.

A 2010 Neuron study discovered that raising brain magnesium levels can boost learning abilities, working memory capacity and both short and long-term memory in rodents.

However, do remember results are based on rats rather than people, that said we share very close physiology.

Magnesium Supplements Can Reduce Blood Pressure

High blood pressure is one of the most prevalent cardiovascular conditions worldwide, yet diet and lifestyle factors such as adding more magnesium into your diet or taking magnesium supplements may help decrease it and promote overall cardiovascular wellness.

Studies demonstrate that increasing magnesium levels can be helpful for individuals with existing magnesium deficiency, helping reduce both systolic and diastolic blood pressure.

It is reported that there are various mechanisms available that contribute to its success:

• Acts as a natural calcium channel blocker

• Blocks sodium from attaching to smooth muscle cells

• It increases vasodilating prostaglandin E1 (magnesium deficiency reduces PGE1 levels and causes vasoconstriction)

• Binds potassium

• Increases nitric oxide production

• Stimulates vasodilation

Regulates Blood Sugar

Magnesium may provide an invaluable aid for those struggling to control their blood sugar.

Magnesium plays an essential role in controlling blood glucose and insulin through multiple mechanisms, and studies have linked high magnesium diets with lower risks of type 2 diabetes.

Further research demonstrates that magnesium bisglycinate supplements help the body break down sugars to maintain healthy blood sugar levels, potentially decreasing the risk of insulin resistance and even potential precursors to diabetes.

Magnesium Benefits Bone Health

Calcium and vitamin D tend to get most of the credit when it comes to bone health; however, magnesium along with other nutrients is considered an integral component of musculoskeletal health.

Adequate magnesium levels are necessary for the absorption of vitamin D and calcium, and research indicates that magnesium deficiency increases osteoporosis risk directly by interfering with crystal formation on bone cells as well as indirectly through altering parathyroid hormone (PTH) secretion/activity and by inducing low-grade inflammation.

Magnesium may provide relief for migraines and headaches

What's the connection between magnesium and headaches/migraines? Experts believe magnesium could block signals in the brain that cause migraines with aura or alter vision and other senses, providing temporary respite.

Research suggests that frequent headaches and migraines tend to have lower magnesium levels compared to non-sufferers. Therefore, correcting any magnesium deficiencies could bring relief for migraine sufferers.

PMS

Studies demonstrate how magnesium can effectively treat PMS symptoms by relaxing the nervous system and normalizing various hormones, particularly progesterone levels.

Relaxation techniques may also relax the smooth muscle of the uterus and reduce prostaglandins that cause menstrual discomfort.

Many women suffer from painful and uncomfortable periods, but alleviating symptoms of PMS could be as easy as supplementing with bismagnesium.

Potential Side Effects of Both Forms

As part of any significant lifestyle decision, it is crucial to be aware of any possible side effects from taking magnesium supplements, particularly large doses taken on an empty stomach or at high concentration levels.

While generally well tolerated, magnesium can still lead to some individuals experiencing discomfort such as bloating, nausea and/or an upset stomach.

Diarrhoea is another side effect associated with both magnesium glycinate and magnesium bisglycinate that may result from their laxative action in the intestines, more likely when exceeding the recommended dosage.

Therefore, it's wise to start off at lower levels gradually increasing them until finding out your personal tolerance to ensure maximum comfort levels while decreasing any chance of adverse GI disturbances.

Magnesium supplements may interact with certain cardiovascular and antibiotic drugs. Magnesium may reduce the absorption of certain antibiotics, thus diminishing their effectiveness; individuals on medication must consult with a doctor or medical professional before including magnesium glycinate or bisglycinate into their daily regime.

To minimise side effects, many experts advise taking magnesium supplements with meals in order to maximize absorption while decreasing the chance of experiencing uncomfortable gastrointestinal symptoms. Staying hydrated and getting an appropriate balance of other nutrients can also help ease side effects.

If severe or persistent side effects, such as diarrhoea, abdominal pain or allergic reactions arise from magnesium supplementation, it is crucial that medical advice be sought immediately.

Magnesium Dose

When taking magnesium supplements such as magnesium glycinate/bisglycinate, you must understand the correct dosage and administration.

These forms of magnesium are popularly chosen due to their enhanced bioavailability and reduced incidence of adverse side effects in the gut.

Dosage

The recommended daily magnesium dosage depends on factors like age, gender and life stage.

Adult males require approximately 300-400 mg daily and females 270-320 mg.

Magnesium glycinate supplements typically come in 100-150 mg tablets or capsules, and healthcare professionals may advise taking multiple doses throughout the day to meet daily needs and improve absorption.

Administration of magnesium should be taken orally with water and can be consumed either with or without food. However, taking magnesium with food may reduce risk and facilitate digestion.

Choosing the Right Magnesium Supplement for You

There are many products available on the market, however, I would always advise that you adopt a 'food first' approach. Trying to get as much magnesium from foods such as nuts, leafy greens and fruit but 'topping' up by using a daily supplement.

Our beFit Performance Plus supplement contains magnesium alongside 13 other science-supported ingredients to help improve your overall physical performance and recovery.

Conclusion

As you have learned, there isn't a difference between magnesium glycinate and bisglycinate other than in name. One is to be used in the lab, and the other when you're in the pub with your mates (if you want to discuss magnesium at all!).

However, a key point is that among the multiple forms of magnesium, glycinate/bisglycinate is very bioavailable compared to many others which means your body can make the most of it, and benefit from a healthy level of magnesium.