Walk into a supplement store looking for magnesium, and you may quickly find yourself facing a surprisingly complicated choice. There are tablets, capsules, powders, and different forms of magnesium, each with names that sound increasingly technical. Among the most confusing are magnesium glycinate and magnesium bisglycinate. At first glance, they appear to be two separate supplements, but the reality is much simpler.
For most people, the difference between these two names comes down largely to terminology rather than a completely different type of magnesium. Understanding what the names mean, how the compounds are structured, and what actually matters when choosing a supplement can make the decision much easier. Instead of focusing exclusively on the wording on the front of the bottle, consumers can make a more informed choice by examining the form of magnesium, elemental magnesium content, serving size, ingredients, and individual tolerance.
What Is Magnesium Glycinate?
Chelated Minerals – particularly Magnesium – are bonded to an amino acid called glycine. They are popular because they tend to be gentle on the stomach. Chelated minerals are often considered superior because of their greater bioavailability.
The term ‘glycinate’ is often used when referring to magnesium glycinate supplements; however, note that ‘glycinate’ can often refer to two different forms of the supplement, magnesium glycinate and magnesium bisglycinate. Magnesium glycinate typically contains magnesium in the form of magnesium bisglycinate, which is made up of two glycine molecules attached to a magnesium ion.
The name “glycinate” does not have to mean that a product is made up of completely different ingredients than a “bisglycinate” product. So be careful, because these terms are often used by manufacturers to confuse consumers into buying inferior products. Instead, be sure to read the Supplement Facts panel and the ingredient list.
Why Is It Called Magnesium Bisglycinate?
In chemical names for minerals the word “glycinate” in general refers to magnesium bisglycinate or magnesium glycinate. “Bisglycinate” on the other hand states in the prefix “bis” that two glycine molecules are bound to the mineral in the compound, in this case to the magnesium. This compound is therefore called magnesium bisglycinate. It is sometimes even shorter referred to as magnesium glycinate.
The labels glycinate and bisglycinate have become commonly used terms in the world of nutritional supplements, especially when it comes to magnesium products. But these two names are often used to try to hype up what is essentially the same ingredient. Thus, when shopping for a product that contains this ingredient, look at the Supplement Facts panel and the ingredient list instead of just the name on the label.
Be aware that there can be huge differences between the individual products containing the same form of magnesium. And it has nothing to do with the words glycinate and bisglycinate. Differences can occur in relation to the serving size, the formula of the individual product, additional ingredients (excipients), the production process, and the level of quality of the manufacturer.
Magnesium Bisglycinate vs Glycinate: Understanding the Naming
When considering magnesium bisglycinate vs glycinate, it helps to separate chemical terminology from consumer-friendly labeling. Bisglycinate is the more precise term because it describes the association of magnesium with two glycine molecules. Glycinate is commonly used as a simplified name for this type of magnesium supplement.
For shoppers, the distinction is therefore usually less important than the actual information on the Supplement Facts panel. The amount of elemental magnesium is particularly relevant because it represents the magnesium itself rather than the combined weight of the entire compound. A product may advertise a particular amount of magnesium glycinate or bisglycinate, but that figure should not automatically be interpreted as the amount of elemental magnesium being supplied.
Serving size is another important consideration. One product may provide its stated magnesium amount in one capsule, while another may require several capsules. Looking at the amount of elemental magnesium per serving gives consumers a much clearer basis for comparison.
Why Elemental Magnesium Matters
The term ‘elemental’ refers to the actual mineral itself. All magnesium compounds are made up of magnesium, plus other components, so when referring to a supplement the label will state the weight of the compound and then in the Supplement Facts the amount of elemental magnesium.
The total weight of the compound may appear at the top of the front label and is often larger than the amount of elemental magnesium listed in the Supplement Facts. Be sure to look to the Supplement Facts for the correct amount of elemental magnesium so you can compare products more effectively.
Magnesium from food is obtained from nuts, seeds, legumes, whole grains, and leafy green vegetables, among others. One would use a magnesium supplement when there are not enough magnesium-rich foods in the diet or when one has specific circumstances that call for more magnesium. This would mean using a magnesium supplement as a supplement to one’s normal diet, containing a variety of nutritious foods.
How Magnesium Glycinate Compares With Other Forms
As previously mentioned, magnesium glycinate is just one of many different magnesium compounds that are used as nutritional supplements. Other commonly used forms of magnesium are magnesium citrate, magnesium oxide, and magnesium chloride. Each of these magnesium compounds has a unique chemical composition and thus can be expected to have somewhat different characteristics.
As mentioned above, Magnesium citrate is often added to a range of health supplements, including laxatives to aid bowel movements. The Magnesium oxide form is comprised of a high percentage of elemental magnesium and is often preferred for this reason. People who are looking for a more chelated form of magnesium and better digestion often opt for the Magnesium glycinate form.
All of the different forms of magnesium have their own specific uses, and the best form of magnesium will depend on a person’s specific nutritional needs. Most people who take magnesium are looking to replace what is not in their diet, and for people with sensitive stomachs, magnesium glycinate or bisglycinate are good options.
Is Magnesium Bisglycinate More Effective Than Glycinate?
In summary, while the names glycinate and bisglycinate may suggest that one is more advanced than the other, in reality the two forms are very similar. This means that, as long as both labels refer to a chelated form of magnesium with glycine, there will be little difference between them in terms of how well they are absorbed by the body.
When shopping for a magnesium supplement, pay more attention to the formulation, the amount of elemental magnesium in the product, the number of capsules or tablets per serving and the supporting ingredients and quality assurance processes of the manufacturer, rather than focusing on whether the label in front of you refers to it as glycinate or bisglycinate.
As noted above, tolerance to even the gentlest form of magnesium can vary greatly from person to person. If a person taking magnesium experiences persistent digestive problems or any other unusual symptoms after taking the product, they should reassess their choice of magnesium and discuss their supplement intake with a healthcare professional, if necessary.
What to Check Before Buying a Magnesium Supplement
First, take a look at the Supplement Facts panel on the back of the bottle and find out how much elemental magnesium is in each serving of the product and how many capsules or tablets it takes to make up that serving. Once you know this information, you can go on to compare a number of different products to each other.
Check out the full list of ingredients for your potential supplement. Some contain additives such as flavorings, sweeteners, and coloring agents. Although these do not affect the health benefits of the mineral, they could be detremental to your health should you have any special dietary requirements. It is best to opt for a clear, transparent label so that you know exactly what you are taking.
Whether a magnesium product was tested for identity, purity and consistency using independent third-party testing (such as ConsumerLab.com) is far more relevant than whether a label reads “Magnesium Bisglycinate” or “Magnesium Glycinate”. As with most products, assurance of a product’s quality through the manufacturer’s honest labeling and adherence to established quality control measures is more important than any of the other factors previously discussed.
When Should You Talk to a Healthcare Professional?
As noted above, magnesium is a normal mineral of the body and thus is not necessarily indicated for supplementing. People on medication, with certain medical conditions, etc. should consult with their healthcare provider regarding the wisdom of their taking a magnesium supplement.
For individuals taking high doses of magnesium or taking multiple products containing this mineral, the total magnesium from all sources (food and supplements) is an important consideration when selecting magnesium supplements. For these individuals, it is best to discuss their options with a healthcare provider.
Your healthcare provider can also tell you if you even need to supplement for magnesium and, if so, recommend the best product for your specific needs. If you already get enough magnesium from your diet, then taking a magnesium supplement would be pointless.
Making the Choice Simpler
Again, even knowing the difference between magnesium glycinate and magnesium bisglycinate will not necessarily help to make a decision about which to choose, as different products may have different formulations of these chelated minerals. It is therefore better to focus on the really important things – the amount of elemental magnesium, the serving size, the list of additional ingredients, the manufacturer’s quality control measures and how well the supplement works for you in practice.
So use the name of the magnesium as a point of comparison, but don’t rely on the name. Compare the amount of elemental magnesium, the serving size, the ingredients, the quality assurance of the product, and how the product will fit into your diet. These are all important things to consider when choosing a magnesium supplement.
Magnesium is an essential mineral for the body, but that doesn’t mean that magnesium supplements are appropriate for everyone. Using quality supplements within the recommended amount and under the direction of a healthcare professional is the best way to use these products to improve overall health. Remember that supplement terminology can be confusing and often refers to different components of a nutrient, so always research the label before purchasing any type of vitamin or mineral.
Conclusion
Magnesium glycinate and magnesium bisglycinate are often presented as though they are completely separate supplements, but the distinction is usually much less dramatic. Bisglycinate is the more specific chemical term describing magnesium associated with two glycine molecules, while glycinate is frequently used as a shorter name for the same general form. In many cases, the difference shoppers notice on the label is therefore primarily one of naming.
The better way to compare magnesium products is to look beyond the headline ingredient. Check the elemental magnesium amount, serving size, additional ingredients, manufacturing quality, and your own nutritional circumstances. Once those factors become the focus, the confusion surrounding magnesium glycinate and bisglycinate becomes considerably easier to navigate, allowing you to choose a product based on useful information rather than marketing terminology.
Written by Rachel Savage (rachel@bestcustomoutreach.com)
