Is Magnesium Bisglycinate the Most Bioavailable?

According to a 2017 review, organic magnesium formulations like bisglycinate are generally more bioavailable than inorganic options. This leads many to question: is magnesium bisglycinate the most bioavailable form of this essential mineral?

Quick Summary

This article explores the bioavailability of magnesium bisglycinate, comparing its absorption and digestive tolerance to other popular forms like magnesium oxide and citrate. It delves into the science behind chelation and amino acid transport, detailing the unique advantages of this supplement.

Key Points

• High Bioavailability: Magnesium bisglycinate is highly absorbed due to its chelated structure, which protects the mineral during digestion and allows absorption via amino acid channels.

• Superior Tolerability: Unlike magnesium oxide, bisglycinate is gentle on the stomach and less likely to cause laxative effects, making it suitable for sensitive individuals.

• Chelated Advantage: The binding of magnesium to two glycine molecules enhances stability and prevents interference from other minerals during absorption.

• Targeted Benefits: In addition to correcting deficiency, bisglycinate is effective for promoting relaxation, improving sleep, and reducing muscle cramps, partly due to the calming properties of glycine.

• Not Always the 'Most': While exceptionally bioavailable, some new or highly specialized forms like Sucrosomial® magnesium or magnesium L-threonate may offer unique advantages, depending on the health goal.

• Avoid Buffered Versions: True, unbuffered magnesium bisglycinate is more bioavailable; buffered products contain added, less absorbable magnesium oxide.

The Science Behind Magnesium Bioavailability

Bioavailability is the proportion of a nutrient absorbed and utilized by the body. For magnesium, this varies greatly depending on the form. Inorganic salts like magnesium oxide have low solubility and poor absorption, often causing laxative effects. Organic, chelated forms, where magnesium is bound to molecules like amino acids, are designed for better absorption.

What Makes Magnesium Bisglycinate Different?

Magnesium bisglycinate is a chelated form with one magnesium ion bound to two glycine molecules. This structure protects magnesium from stomach acid, allowing absorption via amino acid channels in the intestine and avoiding competition with other minerals. This gentle absorption mechanism minimizes digestive upset.

Comparison of Magnesium Bioavailability

Comparing different magnesium supplements involves looking at bioavailability, side effects, and uses. While various organic forms show comparable absorption in some studies, bisglycinate stands out for its high absorption and superior digestive tolerance. Research has shown magnesium diglycinate to be better and faster absorbed than magnesium oxide, even in individuals with impaired absorption.

Comparison Table: Magnesium Forms

Feature	Magnesium Bisglycinate	Magnesium Citrate	Magnesium Oxide
Bioavailability	Very High	High	Low (∼4%)
Elemental Mg %	Low (∼14%)	Moderate (∼16%)	High (∼60%)
GI Tolerability	Excellent, very gentle	Moderate, may have laxative effect	Poor, often causes diarrhea
Primary Use	Anxiety, sleep, relaxation, deficiency	Constipation, general supplementation	Heartburn, occasional constipation
Chelated?	Yes, with glycine	Yes, with citric acid	No, inorganic salt

Factors Influencing Overall Absorption

While bisglycinate's chelated form aids absorption, other factors matter. Dose size, dietary components like phytic acid, individual health status, and baseline magnesium levels all influence absorption. Some products are buffered with less bioavailable magnesium oxide, reducing overall absorption; choosing an unbuffered product is recommended.

The Role of Magnesium Bisglycinate in Health

Magnesium bisglycinate offers health benefits, partly due to glycine's calming properties. It can help reduce stress and anxiety by regulating neurotransmitters, improve sleep quality, and aid muscle relaxation, crucial for athletes. Magnesium also supports heart health by regulating rhythm and blood pressure, and is vital for bone formation and density.

Conclusion: An Effective and Gentle Choice

While definitively naming one form as most bioavailable is challenging, magnesium bisglycinate consistently shows very high absorption and superior digestive tolerance compared to common inorganic forms. Its chelated structure and amino acid transport mechanism make it excellent for addressing deficiency, improving mood and sleep, and general magnesium intake without GI issues. Opting for an unbuffered bisglycinate product maximizes these benefits. Other forms like L-threonate or malate may suit specific needs, but bisglycinate is a top choice for overall health and absorbability. Consult health resources for more on different magnesium types.

A Note on Other Forms

Other organic forms like citrate and malate are also highly bioavailable but have different uses and side effects. Citrate can act as a laxative, while L-threonate may target cognitive function by crossing the blood-brain barrier. Bisglycinate remains a reliable choice despite newer delivery methods like liposomal magnesium.

Choosing the Right Supplement

Selecting the best magnesium supplement depends on individual needs. For high absorption with minimal digestive discomfort, magnesium bisglycinate is a highly effective and reliable option. Its well-tolerated nature and systemic benefits make it a superior choice for consistent use compared to less absorbable forms.

What to Look For

• Check the Label: Look for 'bisglycinate', preferably unbuffered.
• Consider Your Goals: Choose bisglycinate for relaxation, sleep, and deficiency.
• Read Reviews: Reputable brands may have third-party certifications (e.g., USP, NSF, UL).

References

Consult with a healthcare professional before beginning any new supplement regimen.

• : Is magnesium glycinate known for its high bioavailability and gentle .... Consensus. consensus.app/search/is-magnesium-glycinate-known-for-its-high-bioavail/zZetHNa5Q9yCRkRlA-0U8A/
• : Magnesium Types: The same but different | Spriggs Nutrition Blog. Spriggs Nutrition. spriggsnutrition.co.uk/nutrition/magnesium-types-the-same-but-different
• : Magnesium Oxide vs. Glycinate: Which Is Better Scientifically?. West Bengal Chemical Industries Limited. wbcil.com/blog/magnesium-bisglycinate-vs-oxide-unveiling-the-best-choice-for-superior-absorption/
• : Which form of magnesium should you choose? Bisglycinate, marine, .... argalys. argalys.com/en/blogs/advices/magnesium-bisglycinate-vs-citrate-vs-marine
• : 8 Types of Magnesium and Their Benefits - Verywell Health. Verywell Health. verywellhealth.com/types-of-magnesium-what-they-are-and-how-to-choose-8748803

Frequently Asked Questions

What is bioavailability and why is it important for magnesium?

Bioavailability is the measure of how much of a substance, like magnesium, is absorbed and utilized by the body. High bioavailability is crucial because it ensures that more of the magnesium you consume is available to support bodily functions, making the supplement more effective.

Why is magnesium bisglycinate absorbed better than magnesium oxide?

Magnesium bisglycinate is chelated with two glycine molecules, which protect it from stomach acid and allow it to be absorbed through amino acid transport pathways in the intestine. In contrast, magnesium oxide is an inorganic salt with poor solubility, meaning most of it passes through the digestive system unabsorbed.

Can magnesium bisglycinate cause digestive problems?

Magnesium bisglycinate is known for its excellent digestive tolerance. Its high absorption rate means less unabsorbed magnesium remains in the gut to cause a laxative effect, unlike forms like magnesium oxide or citrate.

What are the primary health benefits of taking magnesium bisglycinate?

Magnesium bisglycinate is particularly valued for promoting relaxation, relieving stress, improving sleep quality, and reducing muscle cramps. It is also an effective way to correct a magnesium deficiency.

Should I choose buffered or unbuffered magnesium bisglycinate?

For maximum bioavailability and minimal digestive side effects, you should choose an unbuffered magnesium bisglycinate. Buffered versions have added magnesium oxide, which is poorly absorbed and can lead to a laxative effect.

How does magnesium bisglycinate compare to magnesium citrate for absorption?

Both magnesium bisglycinate and citrate have high bioavailability, but they differ in their effects. While citrate is often used for its mild laxative effect to aid constipation, bisglycinate is chosen for its calming properties and superior digestive tolerance.

When is the best time to take magnesium bisglycinate?

For better sleep and relaxation, it's generally recommended to take magnesium bisglycinate in the evening or before bedtime. However, consistency is more important than timing, so you can take it whenever it fits best into your routine.