Magnesium glycinate vs. bisglycinate, which is better? That has always been one of the biggest arguments among users of magnesium. But before I explain the difference between these two supplements, let’s have a quick look at the uses of magnesium.
Also I highly recommendtesting your magnesium levelsbefore beginning to supplement to get an idea of what your levels are. This way you can tell how well magnesium dietary supplements work for you and how well your body absorbs the nutrient.
Test Your Magnesium Levels without having to go to the doctor. You can go to your local lab, get your blood drawn and then get your results sent to you!
Magnesium is an essential nutrient that helps to keep your brain, heart, and muscles healthy. Sadly, about 50 percent of people in the United States have magnesium deficiencies.
Click Below To Buy My Favorite Magnesium Bisglycinate because of its high bioavailability.
However, the magnesium dose to take depends on your age, gender, and physiological conditions like pregnancy and nursing.
According to the American Physiology Society, magnesium supplements help treat migraine, anxiety, chronic pain, diabetes, and heart diseases.
What is the Difference Between Magnesium Glycinate Vs. Bisglycinate?
There have always been controversies regarding the difference between Magnesium Glycinate vs. Bisglycinate.
Most people believe that Magnesium glycinate and bisglycinate are the same.
That’s because magnesium bisglycinate contains two glycine amino acids, but its common name is just magnesium glycinate.
Furthermore, bisglycinate has a fortified organic structure, making its amino acid absorb well in the intestine.
Many ask what the bioavailability of magnesium bisglycinate? Well since it is bound to other amino acids, it increases the bioavailability. This is the case with other minerals as well such as zinc and copper.
Where are You Getting Magnesium in Your Diet?
Magnesium is a mineral that plays a vital role in the functionality of our bodies. According to experts, over 300 chemical reactions in our body depend on magnesium.
If there’s not enough magnesium in the body, it could affect the muscles’ functioning and the ability of your nerves to send and receive messages. This essential mineral also helps the body to make bone, protein, and DNA.
Certainly, magnesium is an essential mineral the body can’t do without. But where do you get it in your diet?
Below are some of the sources of magnesium in your diet;
Dark Chocolate
When people think about dark chocolate, a delicious snack comes to their mind. But it’s healthy and highly rich in magnesium. It also contains iron, manganese, copper, and prebiotic Fiber, which make your body function better.
Furthermore, dark chocolate also contains antioxidants that help neutralize free radicals. Free radicals are bad because they are harmful molecules that could damage the cell system. When not controlled, free radicals make you vulnerable to diseases.
Avocados
Avocado is another excellent source of magnesium. It’s tasty and provides 58 mg of magnesium (about 15% of the reference daily intake).
Avocados are also rich in potassium and vitamins like B and K. Interestingly, this fruit contains heart-healthy monounsaturated fats. It’s also very rich in Fiber.
Nuts
Nuts like cashews, almonds, and Brazil nuts are very high in magnesium. Cashew nuts alone contain 82mg, about 20% of the RDI. Nuts are also rich in fiber and monounsaturated fats.
Magnesium Rich Foods:
Boiled spinach: It contains 78mg when served in ½ cups
Pumpkin seeds in a shell: It contains 74mg when served in one oz
Oil roasted peanuts: They contain 63mg when served in ¼ cup.
Cereal shredded wheat contains 61mg when served in 2 large biscuits.
Plain or Vanilla Soymilk: Contains 61mg when served in one cup.
Wheat Bread: It contains 46mg when served in 2 slices
Plain or low-fat Yoghurt: It contains 42mg when served in 8 oz.
Instant oatmeal: a packet of instant oatmeal contains 36mg
Canned Kidney Beans: a half cup of kidney beans contains 35mg
Banana: a medium-sized banana contains 32mg
Unsweetened Cocoa Powder: a table teaspoon diet contains 27mg
Milk: A cup of milk in your diet contains 24-27mg
Cooked Halibut: a 3 oz meal of cooked Halibut contains 24mg.
Cooked White Rice: a half-cup diet of white rice contains 10mg
Apple: one medium-sized apple contains 9 mg
You see, you can include magnesium in your diet in several ways. However, if you aren’t comfortable taking any of the foods mentioned above, you can get Bluebonnet Buffered Chelated Magnesium.
When you take Bluebonnet’s prescribed dose, your body will get the required magnesium it needs to function optimally.
Are you Magnesium Deficient?
Now that you understand the difference between magnesium glycinate vs. bis-glycinate let’s quickly look at magnesium deficiency.
Magnesium is one of the essential minerals in our bodies. Yet, people don’t always give it attention. Magnesium deficiency happens when there’s a low magnesium level in your body.
The good news is you can test your magnesium levels with a very affordable blood test! These tests can easily be done at your local blood lab, and you can get your results from the comfort of your home!
Taking magnesium can also benefit your gut health if you have digestive issues. Magnesium bisglycinate, since it is absorbed so well, it can utilize food’s ability to utilize energy.
Factors That Could Increase Your Risk of Developing Magnesium Deficiency
Taking food that contains low magnesium
Pregnancy or lactating
When you have gastrointestinal disorders like celiac disease, Crohn’s, etc.
If you drink too much or have a genetic disease, you could lose magnesium due to frequent urination or sweating.
Being hospitalized also makes you prone to magnesium deficiency.
People with parathyroid disorders and hyperaldosteronism are also prone to magnesium deficiency.
If you have type 2 diabetes, you tend to have a magnesium deficiency.
Lastly, when you take medications like proton pump inhibitors, diuretics, bisphosphonates, and antibiotics, you will be prone to magnesium deficiency.
If your body has low magnesium levels for a prolonged period, it could affect your brain function, digestive system, bone density, muscle and nerve function, etc.
If magnesium deficiency in a child lingers for a while, it could lead to bone density loss. What this means is that it may prevent bone growth. So, always give your children magnesium-rich diets for unhindered bone growth.
Similarly, older adults with magnesium deficiency could be at risk of having osteoporosis and bone fractures.
What are the Symptoms/Signs of Magnesium Deficiency?
Like I mentioned earlier, magnesium deficiency is a common health condition that people don’t take seriously. However, you may not even know that you have this condition until it becomes very severe.
So, if you are experiencing any of the following, it’s advisable to go for a magnesium deficiency test.
#1. Muscle Twitches and Cramps
Most times, muscle twitches and cramps are symptoms of magnesium deficiency. In severe cases, a magnesium deficiency could cause seizures and convulsions.
When your body system lacks magnesium, there will be a greater calcium flow into your nerve cells. If this continues for a while, it will hyperstimulate your muscle nerves. And you will start experiencing symptoms like muscle twitches and cramps.
However, there are instances when muscle twitches aren’t caused by magnesium deficiency. It could be due to stress or too much caffeine. Muscle twitches could also be the side effects of certain medications or neurological diseases.
My point? Whenever you experience symptoms like muscle twitches and cramps, see your doctor. It could be a more severe condition.
A study showed that magnesium bisglycinate was used for muscle cramps in pregnant women, and they showed a 50% decrease in cramps in just four weeks. (Supakatisant & Phupong, 2015)
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Prolonged magnesium deficiency could cause mental disorders like numbness, lack of emotion, delirium, coma, depression, etc.
Furthermore, scientists suggested that low magnesium could increase the risk of anxiety. But there’s not enough evidence to back this postulation.
In a nutshell, a magnesium deficiency could cause nerve dysfunction and trigger mental problems in people.
#3. Osteoporosis
Osteoporosis is a common symptom of magnesium deficiency. It’s a type of disorder that features weak bones. People who have osteoporosis are prone to bone fractures.
Again, magnesium deficiency isn’t the only factor responsible for osteoporosis. Other factors like old age, vitamin D, and K deficiency could also cause it.
When there’s a low level of magnesium in your body, it lowers the blood level of calcium. And calcium is the building block of bone.
But when you take magnesium-rich supplements like Bluebonnet Buffered Chelated regularly, you will be less prone to osteoporosis.
You can also consider taking magnesium glycinate vs. bisglycinate to reduce the risk of magnesium deficiency. You can’t take both glycinate and bisglycinate at a time. They perform the same function: the latter has double glycine amino acids.
But you can discuss which works better for you between magnesium glycinate vs. bisglycinate with your healthcare provider.
#4. Fatigue and Muscle Weakness
Fatigue and weakness of the muscles are common symptoms of magnesium deficiency. Ordinarily, it’s normal to feel fatigued from time to time. It could be an indication that your body system needs rest.
However, when fatigue or muscle weakness is persistent, it could sign a health condition like magnesium deficiency.
According to experts, most weaknesses or fatigues are caused by loss of potassium in your muscles. The loss of potassium is usually due to magnesium deficiency.
#5. High Blood Pressure
High blood pressure is one of the symptoms of magnesium deficiency. A series of Animal Studies suggest that magnesium-deficient people are prone to high blood pressure; this could lead to heart disease if not managed properly.
Although no direct evidence links magnesium deficiency to high blood pressure in humans, observational studies support that magnesium deficiency may increase blood pressure.
Interestingly, several reviews have suggested that magnesium supplements like Bluebonnet Buffered Chelated may lower blood pressure in adults. But if you don’t know much about Bluebonnet Buffered, you can read more about Magnesium glycinate vs. bisglycinate to understand what works best for you.
#6. Heart Arrhythmia
Heart Arrhythmia, also known as irregular heartbeat, is one of the severe signs of magnesium deficiency. It’s a medical condition that causes heart palpitations. In other words, it makes your heart pause between heartbeats.
Some of the Arrhythmia symptoms are lightheadedness, chest pain, fainting, and shortness of breath. If heart arrhythmia isn’t managed correctly, it could trigger a stroke or heart failure.
According to scientists, heart arrhythmia is caused by potassium imbalance inside and outside the heart muscle cells. Potassium imbalance is a condition linked to magnesium deficiency.
Now you understand the importance of magnesium in your body. There’s no way your body system can function effectively if it lacks magnesium.
7. Insomnia
Insomnia can be caused by racing thoughts, drinking caffeine late or exercising late in the day, medical conditions, anxiety, depression, etc.
Low magnesium levels can also contribute to insomnia. If you find that you are taking melatonin and you keep increasing the dosage, try to add 200-400 mg of Magnesium Bisglycinate to see if that makes a difference.
Magnesium Bisglycinate Benefits
I explained earlier the difference between magnesium glycinate vs. bisglycinate. But in this section, I will help you understand what magnesium bisglycinate does to the body.
Generally, magnesium bisglycinate is recommended for people who have a magnesium deficiency. Here are some of the benefits of using magnesium bisglycinate;
Magnesium bisglycinate absorbs better.
Minimal laxative effects compared to other magnesium formulas.
It contains a powerful neurotransmitter – glycine, which makes you feel more relaxed and reduces stress. When used before bed, you will indeed have a peaceful sleep.
Alleviates leg cramps
Easily Absorbed
Supports a Healthy Nervous System
Increases calcium absorption for bone health
Supports a healthy blood glucose
Taking magnesium bisglycinate gives you a lengthy amount of benefits at a very affordable price.
How Much Magnesium Bisglycinate Should I Take?
This is one of the most frequently asked questions about magnesium bisglycinate. But the amount of magnesium bisglycinate you are taking depends on several factors. And these factors include your gender, diet, and the health of your small intestines (that’s where magnesium is absorbed).
Similarly, the recommended dosage for any magnesium supplement depends on your weight. So, it’s advisable to discuss dosage with your healthcare providers; they will guide you accordingly.
Anything from 200-400 mg per day should be okay. But discuss it with your healthcare provider first. If you start to have diarrhea, that means you are taking too much and need to lower your dose.
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07/23/2023 05:30 pm GMT
Different Types of Magnesium Supplements
Below are ten different types of magnesium supplements;
#1. Magnesium glycinate: magnesium glycinate combines magnesium, glycine, and amino acid. It helps with insomnia and gives you restful sleep.
#2. Magnesium citrate: magnesium citrate is common in citrus fruits and helps to treat magnesium deficiency. You can also use it to relieve constipation.
#3. Magnesium Chloride: It’s a great magnesium supplement that helps to improve your magnesium level. It’s also effective for heartburn. You can use it in your bath to help you absorb it through your skin while bypassing the liver. You can use this with Epsom salt and a CBD Bath Bomb to help you relax; learn more about CBD benefits here.
#4. Magnesium Oxide: Magnesium Oxide is a popular type of magnesium supplement. It’s effective for treating heartburn. It works by pulling down fluids into the intestines.
#5. Magnesium Lactate: Magnesium lactate is recommended for people who need a large magnesium dosage. However, this type of magnesium is only administered by a medical professional.
#6. Magnesium L-threonate: It’s arguably the most absorbable type of magnesium. It’s used to treat related neurological conditions, such as headaches.
#7. Magnesium malate: It digests quickly, and it’s used for treating muscle-related issues like fibromyalgia and muscle cramps.
#8. Magnesium Taurate: It features both magnesium and amino acid taurine. This type of magnesium helps to control blood pressure and blood sugar level.
#9. Magnesium Sulfate: It’s sometimes called Epsom salt baths; when sprinkled in bath water, it soothes muscle tension.
#10. Magnesium Orotate: Magnesium orotate is our list’s last type of magnesium. People believe this magnesium supplement could help enhance athletic performance because it contains orotic acid. But there’s no scientific evidence to support this claim.
If you have anxiety and want to read more about how magnesium affects your anxiety, here is another post I recommend The Best Magnesium For Anxiety.
What is Elemental Magnesium?
Elemental magnesium is a mineral supplement that helps to prevent and treat magnesium deficiency. Depending on the brand you are buying, you can use it to treat symptoms like acid indigestion, stomach upset, heartburn, etc. Elemental magnesium helps improve your cells’ functioning, nerves, muscles, bones, heart, etc.
Side Effects of Magnesium Bisglycinate
Even though magnesium bisglycinate is a fantastic supplement, it has some side effects if you take it without expert recommendation.
Diarrhea (lower the dosage if this occurs; it can be a sign that you are taking a little too much)
Nausea
Stomach cramps
Irregular heartbeat (arrhythmia)
It sometimes interacts with drugs like bisphosphonates and antibiotics.
The buffered Magnesium Bisglycinate is easier on the stomach and reduces the risk of the above side effects.
Conclusion
Consuming a diet rich in green leafy vegetables along with magnesium supplementation can allow you to reap many of the benefits of magnesium. This includes increased energy production, relief from migraine headaches and improved mental and cardiovascular health. Magnesium bisglycinate is a highly absorbable supplement with minimal side effects and digestive issues compared to other forms.
References:
Supakatisant, C., & Phupong, V. (2015). Oral magnesium for relief in pregnancy-induced leg cramps: a randomized controlled trial. Maternal & child nutrition, 11(2), 139–145. https://doi.org/10.1111/j.1740-8709.2012.00440.x
Hello! My name is Megan Santiago, B.S in Psychology, I have a Master's Degree in Mental Health Counseling and I am currently seeing clients as a Mental Health Counselor Intern. I am the Owner and Founder of Holistic-Momma.com.
A little bit about me, I am OBSESSED with all things holistic health. I believe we can heal our physical bodies if we first heal our minds. I am a psychology major; I've worked alongside Naturopathic Doctors, Chiropractors, and numerous practitioners. I was a health educator for a well-known supplement brand, and now I share my experience and knowledge. I hope you learn something while on my site, and feel free to contact me with any questions!
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5 Comments
Hi Megam,
My teenage daughter has developed tics over the course of 10 days. She was dealing with some depression, anxiety and OCD but all manageable. The tics are not manageable and interfere with daily tasks. We will be seeing a neurologist. My question to you is if you know of anything that we can do or tests we should have done to help determine why she has these new tics and how to get rid of them?
I have heard magnesium can help and am considering Mag L-threonate and Mag Bisglycinate. Any thoughts there?
Thank you for whatever you can offer.
~ TW
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Hi Megam,
My teenage daughter has developed tics over the course of 10 days. She was dealing with some depression, anxiety and OCD but all manageable. The tics are not manageable and interfere with daily tasks. We will be seeing a neurologist. My question to you is if you know of anything that we can do or tests we should have done to help determine why she has these new tics and how to get rid of them?
I have heard magnesium can help and am considering Mag L-threonate and Mag Bisglycinate. Any thoughts there?
Thank you for whatever you can offer.
~ TW
Definitely, what a great blog and instructive posts, I will bookmark your site.Best Regards!
Thanks a lot for posting, it was quite handy and helped a lot
I’m impressed, I must say. Really rarely do I encounter a blog that’s both educative and entertaining, and let me tell you, you have hit the nail on the head. Your idea is outstanding; the issue is something that not enough people are speaking intelligently about. I am very happy that I stumbled across this in my search for something relating to this.
Great post! I like to learn, and I have learned something! Thanks you very much keep the good work!