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Magnesium Bisglycinate vs Glycinate

Struggling to decide on magnesium bisglycinate vs glycinate? Uncover their differences and choose the optimal supplement for your overall well-being and health objectives.

Key Takeaways

  • Magnesium bisglycinate and magnesium glycinate are two highly bioavailable sources of magnesium.
  • They can help reduce stress and improve sleep. They can also help reduce symptoms of depression and anxiety and support bone health and muscle function.
  • When supplementing, make sure you first consult with a health professional to determine the best supplement based on your goals and needs.

If you are constantly feeling tired, get recurrent muscle cramps, and cannot seem to fall asleep, the problem may be your magnesium levels. According to research, over 48% of the US population doesn’t have an adequate magnesium intake. (Source)

Magnesium is responsible for over 600 chemical reactions in the body, making it a crucial nutrient. In a world where wellness is at the forefront of our concerns, it is no surprise that we are constantly considering ways to help reduce these nutrient deficiencies, especially if we are not getting enough of them through our diets.

Magnesium supplements have become increasingly popular. But when it comes to choosing one, the market offers so many options, each with its own set of advantages and considerations, that it may be overwhelming knowing which one to pick.

In this article, we will break down the differences between two popular forms of magnesium supplements: magnesium bisglycinate vs glycinate. We’ll help you understand the right choice for your health goals and needs.

General Health Benefits Of Magnesium

Taking Magnesium

Before we go over the differences between magnesium bisglycinate and magnesium glycinate, it’s important to understand the important role of magnesium in the body.

Magnesium plays a crucial role in maintaining optimal health and wellness. From supporting bodily functions to promoting a good night’s sleep, the benefits of magnesium are truly remarkable.

Here are some of the health benefits of magnesium:

  • Supports heart health: Magnesium is a vital nutrient for heart health. It helps regulate heartbeat and maintain normal blood pressure levels. It does so by promoting relaxation of the blood vessels, which leads to improved blood flow and reducing the workload on the heart. (Source)
  • Improves bone health: While calcium often takes the spotlight for bone health, magnesium is equally important. It contributes to bone formation and density, playing a crucial role in preventing osteoporosis and bone fractures. (Source)
  • Regulates blood sugar levels: Magnesium plays an important role in glucose metabolism, facilitating the uptake of glucose into the cells and promoting insuling sensitivity. Research shows that adequate magnesium levels have been linked to reduced risk of type 2 diabetes. (Source)
  • Supports muscle function: Muscles rely on magnesium for proper function and relaxation. This nutrient is involved in the production of energy, which is essential for muscle contraction and relaxation. Thus, magnesium has an important role in preventing muscle spasms. (Source)
  • Promotes mental well-being: Magnesium plays a role in brain function and mood regulation. Research suggests that magnesium deficiency may be associated with an increased risk of depression and anxiety disorders. (Source)
  • Supports sleep quality: If you struggle with insomnia or restless sleep, magnesium may help you improve your sleep. This mineral plays a role in regulating certain molecules involved in the sleep-wake cycle. In addition, it promotes relaxation and reduces muscle tension, leading to improved sleep quality and duration. (Source)

Magnesium Supplements

There are several types of magnesium supplements available. Each has its own set of characteristics and potential benefits. Understanding the differences between them can help you choose the most appropriate option based on your goals and needs.

  • Magnesium citrate:. It is one of the most popular and readily absorbed forms of magnesium. It is often used to promote good bowel movements and reduce the risk of constipation.
  • Magnesium glycinate: This option is well-absorbed and gentle on the stomach, making it a great option for those with digestive problems. It has calming properties, making it an excellent option for promoting relaxation and reducing stress and anxiety.
  • Magnesium oxide: It is one of the most common forms of magnesium. However, it has poor bioavailability compared to other forms of magnesium. It is often used as a cost-effective option for addressing magnesium deficiencies.
  • Magnesium L-threonate: This newer form of magnesium has gained attention due to its potential cognitive benefits. It seems to help improve cognitive function, memory, and brain health.

What Is Magnesium Bisglycinate?

There is a reason why countless health gurus, such as Andrew Huberman, recommend taking magnesium bisglycinate or magnesium glycinate.

Benefits Of Magnesium Bisglycinate

Magnesium glycinate consists of magnesium bound to two glycine molecules (bis means two). Glycine is an amino acid that helps increase the bioavailability of magnesium, making it more easily absorbed in the body.

Due to its increased bioavailability, magnesium bisglycinate offers several health benefits. Some of the magnesium bisglycinate benefits include promoting relaxation and sleep, supporting bone health, and reducing the symptoms of premenstrual syndrome (PMS). 

In addition, it seems that magnesium bisglycinate may have an important role in reducing stress and anxiety. However, more research is still needed in this area. 

Bioavailability And Absorption

As mentioned, one of the significant benefits of magnesium bisglycinate is its high bioavailability. This means that a large percentage of the ingested magnesium is absorbed and utilized by the body.

Consequently, it is an effective way to help reduce the risk of magnesium deficiency.

Stomach Sensitivity

For those who find other forms of magnesium supplements to increase their risk of digestive issues, like upset stomach, magnesium bisglycinate may provide a gentler alternative. The presence of glycine can potentially soothe the digestive tract, making it less likely to cause any discomfort of gastric reflux.

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What Is Magnesium Glycinate?

Similar to bisglycinate, magnesium glycinate is magnesium bound to the amino acid glycine, yet the ratio of magnesium to glycine may differ. In this case, magnesium is only bound to one glycine molecule.

Bioavailability And Absorption

Just like its other form, it has a high bioavailability, offers potential calming benefits, improves sleep, and supports muscle and nerve function.

Common Uses

Magnesium glycinate is often used to support the needs of those suffering from anxiety, stress, depression, muscle cramps, migraines, and chronic pain. It’s also a good option for athletes who want to maintain healthy levels of this important mineral for muscle and nerve health.

Comparing Magnesium Glycinate vs Magnesium Bisglycinate

Both magnesium bisglycinate and magnesium glycinate are known for their higher bioavailability, making them a great option for those who want to increase their magnesium intake.

They are both likely to be better absorbed and more effective than other forms of magnesium supplements. Yet, there are some differences between these two supplements.

Here are some of their differences:

  • Potency: Magnesium bisglycinate contains a higher percentage of magnesium by weight compared to magnesium glycinate. This means that you may need a lower dosage of magnesium bisglycinate to achieve the same effects.
  • Gut health: While both forms of magnesium are generally well-tolerated, some users may find that magnesium bisglycinate is less likely to cause digestive issues due to the extra presence of glycine.
  • Cost: The cost per dose and the brand may vary between the two. However, in some cases, magnesium bisglycinate may be slightly more expensive due to its higher magnesium content.

Which One Is Better?

The choice between magnesium bisglycinate and magnesium glycinate depends on your individual health needs and tolerances. Both options offer high bioavailability and are well-tolerated by most people, making them effective choices for magnesium supplementation.

If you are seeking a magnesium supplement with calming properties or targeting conditions such as anxiety, insomnia, or muscle tension, magnesium glycinate may be the preferred option due to its glycine content and potential calming effects.

On the other hand, if you are looking for a versatile magnesium supplement that provides optimal absorption without causing stomach discomfort, magnesium bisglycinate could be the best option.

While magnesium bisglycinate may be the best option, it’s important to consult with a health professional to help you determine which is the best option that fits your goals and needs.

Magne Tonik: A New Era In Magnesium Supplementation

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If you are looking for an excellent magnesium supplement, one product that encapsulates the health benefits we’ve discussed is Magne Tonik. This premium magnesium supplement is designed to support both your physical and mental well-being.

Magne Tonik is formulated with magnesium bisglycinate for superior bioavailability and is free of unnecessary filler and additives, ensuring you get the purest form of this important mineral. It’s an ideal choice for those seeking to address magnesium deficiency, improve their sleep quality, reduce stress, support muscle function, and improve heart health and bone health.

With only two capsules a day, you get 400 mg of magnesium, which covers 96% of the daily recommended value for this mineral. So, you don’t have to worry about adding high-magnesium food sources since you know you’ve got your needs covered.

Finally, the company is third-party tested, guaranteeing the quality and purity of the supplement. And, if you are not satisfied with the product, the company offers a 365-day money-back guarantee (but I’m sure you are not going to need it).

Final Words

When it comes to choosing between magnesium bisglycinate and magnesium glycinate, there isn’t a one-size-fits-all approach. Both forms have their benefits and can be an effective way to support your health goals.

The best approach is to understand your specific health needs and consult with a health professional, and in the case you are looking for a high-quality magnesium supplement, consider Magne Tonik.

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