Next time you’re in the vitamin aisle, take a look at how many bottles contain some form of magnesium. You’ll likely be surprised by the variety you see — and perhaps a bit confused about which one to choose.
Magnesium has become incredibly popular because it’s an essential mineral that your body needs but can’t produce on its own. Many people don’t get enough magnesium, putting them at risk of experiencing symptoms of magnesium deficiency, such as weakness and numbness.
Fortunately, magnesium deficiency can be reversed by consuming magnesium-rich foods and possibly adding a magnesium supplement to your daily regimen. However, determining which magnesium supplements to take can be difficult, especially when choosing between similar-sounding options like magnesium bisglycinate and magnesium glycinate. In this case, there’s a simple solution, as they’re actually the same product. The term “bisglycinate” is just more technical than “glycinate.” Magnesium bisglycinate and magnesium glycinate are created by binding one magnesium molecule with two glycine molecules. (Glycine is a beneficial amino acid that can be purchased as a standalone product.)
Two products in one supplement
Could you take magnesium and glycine separately? Certainly, but it’s become common to bind magnesium with other substances like glycine because, on its own, magnesium has a bioavailability issue.
Your body isn’t very effective at utilizing the magnesium you consume, whether in food or supplement form. According to a 2019 review in Nutrients, only about 30% of magnesium is absorbed after consumption. However, combining magnesium with a complementary agent like glycine allows for more efficient absorption. This means you get more value out of each dose of magnesium.
Why choose glycine as one of magnesium’s supplemental partners? Glycine’s effects can enhance those of magnesium. For example, magnesium is known to help some people reduce tension and muscle cramps. Thus, individuals with sleep problems due to muscle stress and discomfort may achieve better quality rest. As registered dietitian Joel Totoro explained to USA Today, “If you had to sum it up, magnesium does kind of just relax things.” He added, “We tend to recommend people take their dose before bed because it does relax the brain.”
Chill pill and performance enhancer in one
Glycine is also believed to aid in sleep. Additionally, glycine may produce an anti-anxiety effect by reducing mental excitability during stressful situations. Therefore, a supplement that combines magnesium and glycine may be beneficial for individuals seeking natural sleep aids (like lemon balm tea, an underrated tea that can help prevent insomnia). Moreover, magnesium bisglycinate or glycinate may help keep anxiety at bay without the use of prescription drugs.
Magnesium bisglycinate or glycinate can assist you in other functional ways as well. Remember the magnesium-muscle connection? Magnesium doesn’t just alleviate cramping. If you’re looking to recover faster after intense workouts, magnesium could promote quicker muscle tissue repair. A 2024 review in the Journal of Translational Medicine found that magnesium might reduce post-workout muscle soreness and protect against muscle damage. Glycine may offer similar benefits, according to a 2024 review in Sports. Consequently, whether you choose magnesium bisglycinate or glycinate, you may experience more restful sleep and enhanced workouts.
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