What is the difference between magnesium bisglycinate and magnesium glycinate?
Magnesium bisglycinate and magnesium glycinate are two names for exactly the same supplement. Whether it is better absorbed than magnesium citrate remains unclear: studies in healthy individuals yield contradictory results, and citrate currently has the slightly stronger evidence base.
Magnesium bisglycinate and magnesium glycinate are in practice the same compound. The 'bis' refers to the two glycine molecules (a simple amino acid) that are bound to a single magnesium atom. Some manufacturers use the shorter name 'magnesium glycinate', while others use the chemically more precise name 'magnesium bisglycinate'. There is no substantive difference: both refer to the same chelate form.
Whether this form is better absorbed than other magnesium supplements does not have a straightforward answer. A small study in people with a damaged gastrointestinal tract found that the chelate form was absorbed more quickly and, in the poorest-absorbing patients, also more effectively than magnesium oxide. However, a study in healthy individuals showed no rise in blood magnesium after taking magnesium bisglycinate, whereas magnesium oxide and magnesium citrate did produce a rise at certain time points. That latter study was partly funded by a company with a competing product, which should be taken into account when interpreting the results.
Another study in healthy adults compared a related chelate form (magnesium bound to amino acids) over 60 days with citrate and oxide. The chelate form performed better than oxide, but not better than magnesium citrate. Citrate actually produced the highest concentrations in blood and saliva.
Laboratory research using intestinal cells suggests that buffered magnesium bisglycinate passes through the intestinal wall more effectively than the so-called sucrosomial form. However, this is cell culture research, not evidence that it works this way in humans.
In summary: magnesium bisglycinate and magnesium glycinate are two names for the same supplement. Based on current research, it cannot be determined whether this chelate form works better than magnesium citrate: the results are contradictory. For people with a healthy gastrointestinal tract, magnesium citrate currently appears to have the slightly stronger evidence base for absorption into the blood.
This answer is based on four randomised studies in humans, of which two were small (twelve and forty participants respectively) and one involved 46 participants over 60 days. One study was funded by a company with a commercial interest in the outcome. One source is purely laboratory research using cells, without human participants. The studies directly contradict each other on the point of absorption in healthy individuals, which makes the conclusions uncertain.
Does magnesium glycinate help you sleep better?
Magnesium may contribute something to sleep in certain people with a deficiency or a medical condition, but this has not yet been demonstrated for healthy people without a deficiency. If you have had poor sleep for years, first discuss with your doctor whether other causes may be involved.
Can you remove microplastics from your blood vessels?
There is still too little research to answer this question.
Which form of magnesium is best to take?
Magnesium citrate has the strongest evidence for good absorption in humans; if you want to take a magnesium supplement, an organic form such as citrate is a reasonable choice, but pay attention to product quality as well, because it varies considerably.
How much magnesium do you need per day?
For an average-weight adult, the guideline is approximately 250 mg of magnesium per day from food; if you cannot reach that through spinach, nuts and whole grains, a supplement of up to 600 mg per day can help as a top-up.