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Magnesium Glycinate vs Magnesium Bisglycinate: Which Is the Best Form of Magnesium?

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, from muscle function and nerve signalling to sleep regulation and bone health. Yet, nearly 50 per cent of the US population don’t get enough magnesium from their diet alone, making supplementation necessary for many.

Two of the most popular and effective forms that you might hear about are magnesium glycinate and magnesium bisglycinate. 

Have you ever wondered what the difference between the two was, along with which one is better and who should avoid them?

This detailed comparison breaks down everything you need to know, including absorption rates, benefits, side effects and who should not take magnesium them.

What Is the Difference Between Magnesium Glycinate and Magnesium Bisglycinate?

At first glance, these two forms seem identical, and in many ways, they are. Both are chelated forms of magnesium, meaning they’re bound to something to help it absorb into your system, in this case, being the amino acid glycine.

There is, however, a slight chemical difference:

• Magnesium glycinate: 1 magnesium + 1 glycine molecule
• Magnesium bisglycinate: 1 magnesium + 2 glycine molecules

Key Differences at a Glance

Which Is Better: Magnesium Glycinate or Bisglycinate?

Both are highly bioavailable and gentle on the stomach, but magnesium bisglycinate has a slight edge in absorption and muscle recovery. 

When to Choose Magnesium Glycinate

• Better for sleep and relaxation (due to glycine’s calming effects)
• More widely available and budget-friendly
• Good for stress and anxiety support

When to Choose Magnesium Bisglycinate

• Better for athletes and muscle recovery (faster absorption)
• Ideal for correcting deficiencies (higher elemental magnesium per dose)
• Even gentler on sensitive stomachs

Is magnesium bisglycinate better than magnesium glycinate? If you want maximum absorption, go with bisglycinate. If you’re looking for relaxation and sleep support, glycinate is still an excellent choice. It’s more common on the market, too.

Remember, they’re essentially the same compound, but the naming difference comes from their chemistry terminology. Some brands use the terms interchangeably, with most supplements actually being bisglycinate as magnesium generally needs two glycine molecules for stability, it’s just that glycinate is simpler for labelling. 

Further Reading: Magnesium Glycinate and Alcohol Consumption

FAQs

Does Magnesium Bisglycinate Make You Sleepy?

Magnesium bisglycinate can help you relax and get a better sleep because:

• Magnesium calms the nervous system.
• Glycine (the attached amino acid) improves sleep quality.

A study found that 500mg of magnesium improved sleep in elderly patients with insomnia, reducing cortisol (the stress hormone) and increasing melatonin.

In terms of magnesium glycinate vs bisglycinate for sleep, both work well, but bisglycinate may absorb faster. Glycinate is often marketed more for sleep and anxiety, but if sleep is your main goal, either form is great.

Further Reading: Magnesium vs Melatonin for Sleep

What Is the Downside of Magnesium Glycinate?

While magnesium glycinate is one of the safest forms, potential downsides include:

• Mild digestive upset (rare, but possible at high doses).
• Slightly lower absorption compared to bisglycinate, but much higher than other forms on the market.
• May interact with certain medications (antibiotics, blood pressure drugs).

There are many magnesium glycinate benefits, too, such as it being far less likely to cause diarrhoea than magnesium oxide or citrate.

Read more about the top magnesium glycinate benefits.

What is the Difference Between Magnesium and Magnesium Glycinate?

Magnesium glycinate is a chelated form of magnesium where the mineral is bound to glycine (an amino acid), making it more bioavailable and gentler on digestion than standalone elemental magnesium. While ‘elemental magnesium’ refers to the pure mineral (Mg²⁺) that must be bound to another compound for absorption, magnesium glycinate offers superior absorption and additional benefits from glycine, including improved sleep and reduced anxiety. 

Who Should Not Take Magnesium Bisglycinate?

While generally safe, some people should avoid or speak with their doctor before taking magnesium bisglycinate. This includes:

• People with kidney disease: Impaired magnesium excretion can lead to toxicity.
• Those on heart medications: Magnesium can affect heart rhythms.
• Individuals with neuromuscular disorders: May worsen muscle weakness.
• Pregnant women: Should only take under medical supervision.

Is Magnesium Glycinate the Best Form of Magnesium?

Magnesium glycinate is one of the best forms of magnesium you can take. It's gentle on your stomach (no diarrhoea like cheaper forms), absorbs really well and has the bonus of glycine (an amino acid that helps with relaxation and sleep). While other types, like citrate or oxide, work for specific needs (like constipation), glycinate is the top choice for most people because it delivers magnesium where your body needs it without upsetting your gut. 

Further Reading: How Much Magnesium Glycinate Per Day?

End Note

Both magnesium glycinate and bisglycinate are top-tier magnesium forms. While bisglycinate is slightly better absorbed, both forms are essentially the same thing, so you should experience numerous benefits if you’re deficient in magnesium if you take either as a supplement. 

If you’re looking for a high-quality magnesium glycinate supplement, consider Xandro Magnesium Glycinate 500mg. It’s a well-absorbed, sleep-supportive formula.

Read more about how magnesium glycinate compares with other forms of magnesium in our Magnesium Wars series.