Table of Contents
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What is the difference between Magnesium Glycinate and Magnesium Bisglycinate?
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Comparison: Magnesium Bisglycinate vs. other forms of magnesium
Introduction
Magnesium glycinate is a popular form of magnesium, particularly valued for its good bioavailability and tolerability This compound combines magnesium with glycine, an amino acid that itself offers numerous benefits. Magnesium Glycinate is mostly offered in capsule form. In this article, we explore the scientific background of Magnesium Glycinate, review relevant studies, and explain the effects of both magnesium and glycine. However, it is important to note that Magnesium Glycinate cannot serve as a substitute for a balanced and varied diet.
The most important points at a glance
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Magnesium Glycinate is a highly bioavailable form of magnesium and is very well tolerated.
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The purity and quality of Magnesium Glycinate are crucial for its effectiveness.
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Studies suggest that the combination of magnesium and glycine may have an effect on sleep quality.
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Dietary supplements are not a substitute for a balanced and varied diet.
What is Magnesium Glycinate?
Magnesium Glycinate is a special form of Magnesium, bound to the amino acid glycine. This bond makes it one of the most digestible forms of magnesium. Glycine, a basic building block of almost all proteins, contributes to the high bioavailability of this dietary supplement and is found in nerve cells. Magnesium itself plays a key role in energy metabolism and protein synthesis, making it essential for the human body.*
The magnesium requirement varies from person to person and can significantly increase in stressful situations.
By combining magnesium and glycine, a particularly effective compound in the body is enabled. This synergy makes Magnesium Glycinate a preferred choice for people who want to optimize their magnesium intake.
Magnesium Glycinate is more easily absorbed and compared to other forms like Magnesium Oxide, it is very well tolerated, as studies show (Schuette et al., 1994).
Benefits of Magnesium Glycinate
Magnesium Glycinate shows higher bioavailability than many other magnesium compounds, meaning the body can absorb and utilize it more efficiently (DiSilvestro et al., 2013).
Magnesium is known for its effect on the nervous system.* It acts as a natural blocker of NMDA receptors. This helps magnesium regulate neuronal activity. Studies show that glycine additionally improves improve sleep quality can (Bannai et al., 2012). Moreover, there is evidence suggesting that glycine might help lower lower blood pressure could (Wittemans et al., 2019).
In another article, we compared Magnesium Bisglycinate with other magnesium compounds: Which magnesium is the best?
What is the difference between Magnesium Glycinate and Magnesium Bisglycinate?
Magnesium Glycinate and Magnesium Bisglycinate essentially refer to the same compound and do not differ in their chemical structure or efficacy. Both terms describe a magnesium compound where magnesium is bound to two glycine molecules, which increases the bioavailability and tolerability of this type of magnesium. The addition of 'bis' in the name Magnesium Bisglycinate simply emphasizes that two glycine molecules are bound to the magnesium ion. In practice, the terms are often used synonymously, so no actual differences between magnesium glycinate and magnesium bisglycinate exists.
Comparison: Magnesium Bisglycinate vs. Other Forms of Magnesium
Magnesium glycinate stands out due to its high bioavailability from other forms of magnesium. The binding to glycine significantly improves the absorption of magnesium in the body. Compared to Magnesium Citrate or magnesium oxide, magnesium bisglycinate causes fewer side effects in the digestive tract, such as bloating and diarrhea.
Another advantage of magnesium glycinate is its gentler effect on the digestive system, making it particularly suitable for people with sensitive stomachs. Even though magnesium bisglycinate is usually more expensive than other forms, the benefits of better absorption and fewer side effects are significant. However, it is important to note that magnesium bisglycinate does not replace a balanced and varied diet.
purity and quality of magnesium bisglycinate
The Purity and quality of magnesium bisglycinate are crucial for its effectiveness. A pure product should have a magnesium content of up to 12%, as a higher content indicates insufficient purity and possible dilution. The best manufacturers in the world usually have levels between 10-11%. If the elemental magnesium content exceeds 14%, it is impossible for it to be pure magnesium glycinate.
In these cases, the preparation is often diluted with cheaper magnesium compounds like oxide or are simply loose mixtures, meaning there is no stable bond with glycine.
This makes it impossible for consumers to know how much magnesium glycinate is actually contained. Also, the product declaration, i.e., the listing of ingredients, should be questioned in this context. It is likely that these products are incorrectly labeled because magnesium oxide should actually be listed here as well.
Testing methods for magnesium bisglycinate
The Purity and structure of magnesium bisglycinate are verified using various methods. Infrared spectroscopy (IR) is used to check the chemical structure and purity.
Additionally, NMR spectroscopy is used to confirm the complete chelation of magnesium bisglycinate. Furthermore, X-ray diffraction (XRD) can be employed. These powerful techniques make it possible to precisely identify the final structure of magnesium bisglycinate.
However, there are only a few raw material manufacturers worldwide that apply such strict testing criteria.
On the product page of our bismaxinat, which is proven to be 100% chelated and pure, there is a test that can help verify the purity of a preparation independently.
Another simple method is to test the solubility in water . To do this, open one of the capsules and stir the powder into a glass of water. After some time, the capsule contents should dissolve completely. While this is not a 100% reliable method, it can be a good indicator, as added magnesium oxide would settle at the bottom in a diluted or unstable product.
Ingredients of Magnesium Glycinate
In high-quality capsules, additional ingredients are avoided in magnesium bisglycinate no additional ingredients are included, as they are generally unnecessary. The capsule shell is usually made of hydroxypropylmethylcellulose, a plant-based material known for its good tolerability.
Another advantage of magnesium glycinate is that it is typically free from additives, genetic engineering, and animal products . This makes it a suitable dietary supplement for vegans and anyone who values a pure supplement.
Application and Dosage
Generally, the recommended intake aligns with the standard guidelines for magnesium, i.e., between 350 to 400 mg for men and 300 to 350 mg for women. This value takes into account the total amount absorbed through dietary supplements and food. In another blog post, we examined the recommended intake levels in more detail: How much magnesium per day?
Due to its high bioavailability, the recommendation for pure magnesium bisglycinate is usually around 250 mg or less.
Magnesium glycinate should ideally be taken with a meal to enhance absorption. The intake should be spread out over several doses throughout the day to further optimize absorption. However, to achieve a stronger effect in the evening, the daily dose can also be taken all at once. Dietary supplements should not replace a balanced and varied diet.
Signs of Overdose
An Overdose of magnesium can lead to various symptoms that should be taken seriously. The most common signs include nausea, vomiting, and diarrhea. Since magnesium glycinate is generally very well-tolerated when of good quality, these side effects are rather rare.
Severe overdoses, however, occur very rarely. The main causes of extreme magnesium overdose are pre-existing conditions (especially kidney-related) and the excessive intake of magnesium-containing preparations.
It is therefore important not to exceed the recommended daily dose of magnesium glycinate. Before taking this dietary supplement, especially if you have existing health issues such as kidney disease, consult a doctor.
Safety and storage
Magnesium glycinate should be kept cool and dry be stored to maintain its effectiveness. It is important to protect the product from moisture and direct sunlight.
After opening, the packaging should remain tightly closed to optimally protect the contents. Keep your magnesium glycinate out of reach of small childrento avoid accidental ingestion.
Summary
Magnesium glycinate offers numerous benefits. Due to its high bioavailability and low side effects, it is an excellent choice for anyone looking to optimize their magnesium intake.
By incorporating magnesium glycinate into your daily routine, you can optimize your magnesium intake and simultaneously benefit from additional advantages. This dietary supplement is a valuable addition to a balanced and varied diet.
Frequently Asked Questions
What are the side effects of magnesium glycinate?
Although magnesium glycinate is considered one of the most tolerable forms of magnesium, excessive intake or individual intolerances may lead to Side effects such as mild stomach discomfort, nausea, or diarrhea . These symptoms usually occur only at very high dosages. A major advantage of magnesium glycinate over other magnesium compounds like citrate or oxide is the lower laxative effect, making it particularly suitable for individuals with sensitive stomachs. Nevertheless, the recommended daily dose should not be exceeded.
What is magnesium glycinate good for?
Magnesium glycinate is beneficial for normal muscle function, electrolyte balance, and energy metabolism, while also contributing to normal psychological function and the normal functioning of the nervous systems .* Additionally, studies suggest that the combination of magnesium and glycine may have an effect on Sleep quality can have.
How is the purity of Magnesium Bisglycinate checked?
The Purity of Magnesium Bisglycinate It is verified through infrared spectroscopy, NMR spectroscopy, and X-ray diffraction. These methods ensure an accurate analysis of the chemical structure and purity of the substance. Additionally, you can use our test to find out for yourself whether your product is truly pure and delivers on its promises: To the Magnesium Glycinate Authenticity Check.
*Health Claims:
Magnesium...
... contributes to the reduction of tiredness and fatigue.
... contributes to normal energy metabolism.
... contributes to normal muscle function.
... contributes to electrolyte balance.
... contributes to the normal function of the nervous system.
... contributes to normal protein synthesis.
... contributes to normal psychological function.
... contributes to the maintenance of normal bones.
... contributes to the maintenance of normal teeth.
... plays a role in cell division.
