What is the difference between bisglycinate and glycinate?

January 10, 2026 •

4 min read

According to a 2012 study, magnesium supplementation improved sleep efficiency, sleep time, and sleep onset in older adults with insomnia. In the world of supplements, particularly when looking for calming effects, the terms 'bisglycinate' and 'glycinate' are often seen together, but understanding their subtle differences is key to making an informed choice for your health needs.

Quick Summary

This guide breaks down the chemical makeup and practical implications of bisglycinate and glycinate, revealing they are often the same highly-absorbable, chelated compound. It explores how the 'bis-' prefix denotes two glycine molecules, which influences absorption, efficacy, and tolerance for various health goals like sleep and muscle recovery.

Key Points

Terminology, not Composition: In most cases, bisglycinate and glycinate are the same compound; 'bis-' simply means two, referring to the two glycine molecules bonded to the mineral.
Superior Absorption: The chelated structure, with glycine acting as a carrier, ensures high bioavailability and efficient absorption of the mineral in the body.
Gentle on Digestion: Both forms are well-tolerated and far less likely to cause the laxative effects common with other magnesium types like oxide or citrate.
Dual Benefits: Besides providing the mineral itself, the attached glycine molecule offers calming effects that aid in relaxation, sleep quality, and stress reduction.
Quality Check: For the highest assurance, look for 'bisglycinate' or 'fully chelated' on labels, as 'glycinate' could, in rare cases, indicate a partially bonded blend.
Effective for Sleep and Anxiety: The combination of magnesium's nervous system regulation and glycine's calming properties makes these forms excellent for stress and sleep support.
Ideal for Muscle Support: The efficient absorption of this form of magnesium makes it beneficial for muscle relaxation, cramp relief, and post-exercise recovery.
More Cost-Effective Long-Term: Although potentially more expensive upfront, the higher absorption means you get more benefit per dose, making it more economical than low-bioavailability alternatives.

What are Bisglycinate and Glycinate?

Both bisglycinate and glycinate refer to a form of a mineral—most commonly magnesium—that has been chelated, or bonded, to the amino acid glycine. This chelation process is done to improve the mineral's absorption in the digestive tract, as glycine acts as a carrier. By being bound to glycine, the mineral is less likely to react with other compounds in the gut, which could otherwise inhibit its absorption.

The Chemical Nuance: 'Bis-' Meaning Two

The primary, and often misunderstood, difference lies in chemical terminology.

Bisglycinate: The prefix 'bis-' is the scientific term for 'two'. When you see a supplement labeled 'bisglycinate,' it is accurately describing a chelate where the mineral is bound to two glycine molecules. For instance, magnesium bisglycinate is a single magnesium ion bonded to two glycine molecules.
Glycinate: The term 'glycinate' is the more common, consumer-friendly name for the same chelated compound. On a supplement label, 'magnesium glycinate' almost always refers to the same compound that contains two glycine molecules, making it functionally and chemically identical to bisglycinate in most commercial products.

However, it is worth noting that in some less reputable products, 'glycinate' could theoretically refer to a less-stable, partially-chelated blend. This is why discerning consumers and manufacturers may prefer the more precise 'bisglycinate' label to assure a fully chelated product.

Why Chelation Matters for Absorption

Chelated minerals offer a significant advantage over cheaper, non-chelated alternatives like magnesium oxide. While magnesium oxide might contain a higher percentage of elemental magnesium, its absorption rate can be as low as 4%. Conversely, the chelated structure of bisglycinate (glycinate) protects the mineral, allowing for superior absorption that is gentle on the stomach.

Benefits of chelation:

Enhanced Bioavailability: The amino acid carrier system improves the body's ability to absorb and utilize the mineral.
Reduced GI Distress: Chelation prevents the mineral from attracting too much water in the digestive tract, which is the cause of the laxative effect commonly associated with other forms like magnesium citrate.
Targeted Transport: The glycine carrier system allows the mineral to be transported through pathways that are more efficient, especially in the presence of other compounds that might compete for absorption.

Comparison: Bisglycinate vs. Glycinate


Feature	Bisglycinate	Glycinate
Chemical Structure	1 mineral ion + 2 glycine molecules (more precise term)	1 mineral ion + 2 glycine molecules (common market term)
Absorption Rate	Considered superior due to full chelation.	High and effective, often referring to the same compound as bisglycinate.
Digestive Tolerance	Very gentle on the stomach; ideal for sensitive individuals.	Gentle on the stomach; generally avoids laxative effects.
Best For	Optimal absorption, intense muscle recovery, severe deficiency.	General supplementation, relaxation, and sleep support.
Cost	Typically slightly more expensive due to precision and quality.	Can be slightly more affordable, though prices vary by brand.
Clarity on Label	Signifies a fully-chelated, high-quality product.	May require checking if it's a fully-chelated or partially-bonded formula.

Health Benefits of Bisglycinate and Glycinate

The benefits of these chelated forms extend beyond simple mineral replacement, thanks to the calming effects of glycine. Glycine is a neurotransmitter that promotes relaxation and is involved in sleep regulation. This dual action makes bisglycinate/glycinate particularly useful for several health applications.

Improved Sleep Quality

Both magnesium and glycine play roles in promoting restful sleep. Magnesium helps regulate neurotransmitters like GABA, which calms the nervous system, while glycine can help lower core body temperature, a necessary step for initiating sleep. A 2012 study showed that magnesium supplementation improved sleep in elderly individuals with insomnia, likely because of these combined effects.

Anxiety and Stress Reduction

The synergistic effect of magnesium and glycine helps modulate the body's stress response. Magnesium reduces the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for the release of stress hormones. The added glycine further enhances the calming effect, helping to reduce anxiety and stress.

Muscle Function and Recovery

Magnesium is essential for proper muscle contraction and relaxation. Supplementing with the highly bioavailable bisglycinate can help reduce muscle cramps, spasms, and post-exercise soreness. This makes it a popular choice for athletes and active individuals who need efficient muscle support and recovery.

Heart and Bone Health

Adequate magnesium intake is crucial for maintaining a healthy heart rhythm and regulating blood pressure. The mineral also plays a vital role in bone health by assisting with calcium absorption and promoting bone mineralization. The superior absorption of bisglycinate ensures the body receives the necessary mineral to support these critical functions effectively.

Which should you choose?

For most people, the terms bisglycinate and glycinate on a supplement label refer to the same highly-absorbable, gentle-on-the-stomach form of magnesium. The chemical difference, with 'bisglycinate' indicating a bond to two glycine molecules, is what defines this superior chelated form. Many brands use 'magnesium glycinate' as the simpler, more common name, but the product is chemically the same as 'magnesium bisglycinate'.

For those seeking the highest assurance of quality and optimal absorption, looking for the term 'bisglycinate' or confirming the product is 'fully chelated' can provide extra confidence. However, the key takeaway is that both names generally signify a high-quality magnesium source that is well-suited for improving sleep, reducing anxiety, and supporting muscle health without gastrointestinal side effects. Always consult with a healthcare professional before starting any new supplement regimen.

For further information on the mechanisms and benefits of chelated minerals, you can refer to authoritative sources such as Healthline's article on chelated minerals.

Conclusion

Ultimately, the choice between bisglycinate and glycinate is more about terminology than function, as they are most often the same highly bioavailable chelated compound. With its superior absorption and calming benefits from the attached glycine molecules, this form of magnesium is an excellent choice for those seeking relief from stress, anxiety, or sleep disturbances, as well as for general wellness. The key is to select a reputable brand, regardless of the naming convention, to ensure you are receiving a fully-chelated, gentle, and effective supplement. By understanding this nuanced difference, consumers can feel confident in choosing the right product to support their health goals effectively.

Frequently Asked Questions

Yes, in most commercial supplement products, magnesium glycinate and magnesium bisglycinate are the same compound. The term 'bisglycinate' is the more chemically accurate name, referring to the two glycine molecules bonded to the magnesium, while 'glycinate' is a more common, simplified label.

Both bisglycinate and glycinate are excellent for sleep and anxiety due to the calming effects of the glycine component. Bisglycinate is often marketed as potentially having slightly superior absorption, which could give it a slight edge for therapeutic efficacy.

The chelation process, where the mineral is bound to glycine, prevents it from attracting excess water in the digestive tract. This minimizes osmotic pressure, which is what typically causes the laxative effect seen with other magnesium forms.

To ensure a high-quality product, look for labels that explicitly state it is 'fully reacted' or 'fully chelated' magnesium bisglycinate. While most products use the terms interchangeably, this is the most reliable way to confirm you are getting the optimal form.

No, because the underlying compound is chemically identical in most high-quality supplements, the health benefits are the same. Both offer superior absorption, are gentle on the gut, and provide the calming effects of both magnesium and glycine.

The chelation process required to produce high-quality, fully-reacted bisglycinate is more complex than manufacturing cheaper, less-absorbable forms like magnesium oxide. The higher cost reflects the superior absorption and effectiveness.

Yes, both bisglycinate and glycinate are highly effective for relieving muscle cramps and promoting relaxation. Their superior absorption ensures that the body can use the magnesium efficiently for muscle function.