TL;DR: Magnesium is an essential mineral involved in over 300 biochemical processes in your body, including supporting a healthy heart, bones, muscles, mood balance, and blood sugar levels. It's vital for supporting your overall well-being, and magnesium supplements like magnesium glycinate and bisglycinate offer high absorption with minimal digestive discomfort. These forms are particularly beneficial for supporting sleep, feelings of calm, and muscle relaxation. You can choose a magnesium supplement from Seeking Health® that has the right magnesium for your specific health goals.†
What Is Magnesium?
Magnesium is an essential mineral, ranking as the fourth most abundant in your body. It supports numerous functions, like nerve and muscle function, a healthy immune system, and a steady heartbeat.†
With its involvement in over 300 biochemical reactions—including energy production and protein synthesis—magnesium is also vital for maintaining bone health, blood pressure, and blood sugar levels, contributing to overall well-being.†
Here are areas where magnesium shines by supporting:†
- Heart Health: Magnesium helps support regular heart rhythms, healthy blood pressure, and a healthy inflammatory response.1,2
- Bone Health: It is crucial in supporting healthy, strong bones and calcium absorption, vital for bone integrity.3
- Muscle Function: Magnesium supports normal muscle function, which is associated with a lower risk of experiencing muscle cramps and spasms.
- Mood Balance: It may help support mood health, especially with vitamin B6, by supporting the brain’s regulation of neurotransmitters.4
- Good Sleep Quality: Magnesium can support sleep quality by promoting relaxation and a healthy stress response, making it easier to fall asleep.5
- Cranial Health: It influences cranial health by supporting healthy neurotransmitter function and inflammatory responses.6
- Stable Blood Sugar Levels: Magnesium helps support stable blood glucose levels.7
Magnesium is available in various forms. Magnesium glycinate and magnesium bisglycinate are often preferred because of their high absorption rates and gentle effects on the stomach. Both forms are bound to the amino acid glycine, which supports bioavailability and absorption. This binding also helps support digestive comfort.†
Here are some reasons why magnesium glycinate and bisglycinate stand out:†
- High Absorption: Both forms have high bioavailability, meaning they are easily absorbed by the body.
- Gentle on Your Stomach: They are less likely to cause digestive issues than other magnesium forms.
- Muscle Support: Particularly effective in supporting muscle relaxation.
- Calming Effects: The glycine component supports relaxation for healthy sleep quality.
- Versatile Use: Suitable for various health benefits, including supporting mood balance and emotional well-being.
Which Is Better, Magnesium Glycinate or Magnesium Bisglycinate?
As you just read, magnesium glycinate and magnesium bisglycinate are both known for their high absorption rates and gentle effects on the stomach.† But what about magnesium bisglycinate vs. glycinate?
Magnesium glycinate is a compound where magnesium is bound to glycine. This amino acid enhances its bioavailability, making it less likely to cause digestive issues. Magnesium bisglycinate is similar but involves two glycine molecules bonded to magnesium, potentially offering even better absorption.†
Both forms are often used to support feelings of calm, good sleep quality, mood balance, and muscle health. However, magnesium bisglycinate may have a slight edge regarding bioavailability and effectiveness in specific applications, including supporting muscle health, especially during pregnancy.8,9†
Regardless, both magnesium glycinate and bisglycinate are excellent choices to improve your magnesium intake and support digestive comfort.†
Who Should Not Take Magnesium Bisglycinate?
As good as magnesium can be for your overall health and well-being, there are some reasons why you shouldn’t take magnesium bisglycinate:10
- Kidney Problems: If you have diagnosed kidney problems, you should avoid magnesium bisglycinate because your kidneys may not be able to properly filter out excess magnesium, leading to toxicity.
- Heart Conditions: You should be cautious if you have certain heart conditions, as high magnesium levels can affect heart rhythms and blood pressure.
- Neuromuscular Disorders: If you have poor neuromuscular health, avoid magnesium bisglycinate because it can worsen muscle weakness by affecting nerve signaling.
- Pregnancy Concerns: If you’re pregnant, you should consult your healthcare practitioner before taking magnesium supplements because excessive use may affect your baby’s healthy development.
Similarly, you should not take magnesium glycinate if you have kidney, heart, or neuromuscular problems. A best practice is to always check in with your healthcare practitioner before starting or stopping any supplement to ensure you can do so safely and stay healthy.
Which Magnesium Is Best for Sleep and Relaxation?
All forms of magnesium are known for supporting healthy sleep quality and a healthy stress response.11,12, † But what about magnesium bisglycinate vs. glycinate for sleep?
Magnesium glycinate and magnesium bisglycinate are also popular choices for supporting quality sleep due to their high absorption rates and gentle effects on the stomach. If you remember, this is because magnesium glycinate is bound to glycine, an amino acid known for its calming properties, which can help support relaxation and sleep quality.†
Magnesium bisglycinate is similar but includes two glycine molecules, potentially offering even better absorption and effectiveness. While both forms support good sleep quality, magnesium bisglycinate might provide a slight advantage in bioavailability and muscle support, which can also support restful sleep.†
However, the choice between the two often depends on your preferences and how your body responds to each form.
Here’s a quick comparison between magnesium glycinate and magnesium bisglycinate for sleep and relaxation:†
- Absorption: Both have high absorption rates, but bisglycinate may be slightly better.
- Digestive Tolerance: Both are gentle on the stomach.
- Calming Effects: Both forms support relaxation and healthy sleep quality.
- Bioavailability: Bisglycinate might offer slightly better bioavailability due to its structure.
- Muscle Relaxation: Bisglycinate may be more effective for supporting muscle relaxation and healthy sleep.
Seeking Health® Magnesium Supplements
Experience magnesium's benefits with supplements from Seeking Health®. Our magnesium supplements offer gentle and highly-absorbable forms of this essential mineral to support healthy sleep, mood balance, bones and muscles, blood pressure, and blood sugar.†
Supplement Options
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Optimal Magnesium: Supports GI comfort, relaxation, natural energy production, healthy sleep, mood, nerves, and muscles.†
- Magnesium Plus: Provides two bioavailable forms of magnesium and vitamin B6 to enhance absorption.†
- Magnesium Glycinate: Provides 200 mg of magnesium glycinate chelate per serving for relaxation and GI comfort.†
The Bottom Line
Magnesium supports your health in many ways, from heart and bone health to healthy sleep and mood balance. With their calming effects and high absorption rates, magnesium glycinate and bisglycinate are excellent options for supporting your magnesium intake without causing digestive discomfort. Whether you want to support muscle function, a healthy stress response, or overall wellness, adding magnesium to your daily routine and an already healthy diet can help you feel your best.†
Take charge of your health today! Consider a magnesium supplement like those from Seeking Health® to support your well-being!
References:
- https://pubmed.ncbi.nlm.nih.gov/32098378/
- https://pubmed.ncbi.nlm.nih.gov/29630135/
- https://pubmed.ncbi.nlm.nih.gov/33959846/
- https://pubmed.ncbi.nlm.nih.gov/38817505/
- https://pubmed.ncbi.nlm.nih.gov/29882776/
- https://pubmed.ncbi.nlm.nih.gov/29093983/
- https://pubmed.ncbi.nlm.nih.gov/34907820/
- https://pubmed.ncbi.nlm.nih.gov/32098378/
- https://pubmed.ncbi.nlm.nih.gov/22909270/
- https://www.ncbi.nlm.nih.gov/books/NBK519036/
- https://pubmed.ncbi.nlm.nih.gov/34883514/
- https://pubmed.ncbi.nlm.nih.gov/23853635/
† These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.