What is magnesium bisglycinate?
Magnesium bisglycinate is a magnesium compound in which one magnesium ion is bound to two molecules of the amino acid glycine. It is used in supplements and is considered gentle on the stomach. Whether it is absorbed better than other forms has not been shown.
What is magnesium bisglycinate?
In magnesium bisglycinate (also called magnesium diglycinate or magnesium glycinate) the magnesium holds two glycine molecules, forming a chelate. Glycine is the smallest amino acid and is also made in the body. Many other magnesium compounds exist, such as citrate, oxide, malate or carbonate.
For dosing, the amount of elemental magnesium on the label is what counts, not the weight of the whole compound, because the magnesium share differs between compounds.
Is magnesium bisglycinate absorbed better?
It is often claimed that amino acid chelates are absorbed much better than inorganic salts. The evidence is limited: there are few direct human comparisons, mostly in small groups. Organic compounds such as citrate appear in some studies to be more available than magnesium oxide. There is no robust evidence that bisglycinate is superior to other well-soluble forms. It is commonly reported to be gentle on the stomach, although this rests mostly on experience rather than large trials.
See also bioavailability.
Authorised claims and intake
In the EU, claims authorised for magnesium include: magnesium contributes to a reduction of tiredness and fatigue, to normal muscle function, to the normal function of the nervous system, to normal energy-yielding metabolism and to normal psychological function. The nutrient reference value (NRV) used on labels is 375 mg. Adequate intake for adults is 300 mg (women) and 350 mg (men) per day.
The German Federal Institute for Risk Assessment (BfR) recommends limiting additional intake from supplements to 250 mg magnesium per day and spreading it over several doses where possible. Too much magnesium from supplements can cause diarrhoea.
General information, not medical advice. If you have impaired kidney function or take medication (for example certain antibiotics), discuss magnesium supplements with your doctor first.