Magnesium Glycinate Vs. Bisglycinate: What’s the Difference?
Magnesium glycinate vs. bisglycinate, which is better? That has always been one of the biggest arguments among users of magnesium. But before I explain the difference between these two supplements, let’s have a quick look at the meaning magnesium.
What is Magnesium Glycinate used for?
Magnesium is an essential nutrient that helps to keep your brain, heart, and muscles healthy. Sadly, about 50 percent of people in the United States have magnesium deficiencies.
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However, the magnesium’s dose to take depends on your age, gender, and physiological conditions like pregnancy and nursing.
According to the American Physiology Society, magnesium supplements help treat migraine, anxiety, chronic pain, diabetes, and heart diseases.
What is the Difference Between Magnesium Glycinate Vs. Bisglycinate?
There have always been controversies regarding the difference between Magnesium Glycinate vs. Bisglycinate.
Most people believe that Magnesium glycinate vs. bisglycinate is the same. But there’s a little difference between the terms. They both contain glycinate amino acids.
However, magnesium bisglycinate contains two glycine amino acids. Compared to a regular glycinate, magnesium bisglycinate offers twice the protection from stomach acids. It also goes into your guts in a more organic form.
Furthermore, bisglycinate has a fortified organic structure, making its amino acid absorb well in the intestine.
In a nutshell, whatever magnesium glycinate offers, bisglycinate provides twice, that’s why a lot of people prefer it. Many ask what the bioavailability of magnesium bisglycinate? Well since it is bound to other amino acids, it increases the bioavailability.
Where are You Getting Magnesium in Your Diet?
Magnesium is a mineral that plays a vital role in the functionality of our bodies. According to experts, over 300 chemical reactions in our body depend on magnesium.
If there’s not enough magnesium in the body, it could affect the muscles’ functioning and the ability of your nerves to send and receive messages. This essential mineral also helps the body to make bone, protein, and DNA.
Certainly, magnesium is an essential mineral the body can’t do without. But where do you get it in your diet?
Below are some of the sources of magnesium in your diet;
Dark Chocolate
When people think about dark chocolate, what comes to their mind is a delicious snack. But it’s healthy and highly rich in magnesium. It also contains iron, manganese, copper, and prebiotic Fiber, which make your body function better.
Furthermore, Dark chocolate also contains antioxidants that help to neutralize free radicals. Free radicals are bad because they are harmful molecules that could damage the cell system. When not controlled, free radicals make you vulnerable to diseases.
Avocados
Avocado is another excellent source of magnesium. It’s tasty and provides 58 mg of magnesium (about 15% of the reference daily intake).
Avocados are also rich in potassium and vitamins like B and K. Interestingly; this fruit contains heart-healthy monounsaturated fats. It’s also very rich in Fiber.
Nuts
Nuts like cashew, almonds, and brazil nuts are very high in magnesium. Cashew nut alone contains 82mg, which is about 20% of the RDI. Nuts are also rich in fiber and monounsaturated fats.
Magnesium Rich Foods:
Boiled spinach: It contains 78mg when served in ½ cups
Pumpkin seeds in a shell: It contains 74mg when served in one oz
Oil roasted peanuts: it contains 63mg when served in ¼ cup.
Cereal shredded wheat: it contains 61mg when served in 2 large biscuits.
Plain or Vanilla Soymilk: Contains 61mg when served in one cup.
Wheat Bread: It contains 46mg when served in 2 slices
Plain or low-fat Yoghurt: It contains 42mg when served in 8 oz.
Instant oatmeal: a packet of instant oatmeal contains 36mg
Canned Kidney Beans: a half cup of kidney beans contains 35mg
Banana: a medium-size banana contains 32mg
Unsweetened Cocoa Powder: a table teaspoon diet contains 27mg
Milk: A cup of milk in your diet contains 24-27mg
Cooked Halibut: a 3 oz meal of cooked Halibut contains 24mg.
Cooked White Rice: a half-cup diet of white rice contains 10mg
Apple: one medium-sized apple contains 9 mg
You see, there are several ways you can include magnesium in your diet. However, if you aren’t comfortable taking any of the foods mentioned above, you can get Bluebonnet Buffered Chelated Magnesium.
When you take Bluebonnet’s prescribed dose, your body will get the required magnesium; it needs to function optimally.
Are you Magnesium Deficient?
Now that you understand the difference between magnesium glycinate vs. bisglycinate, let’s quickly look at magnesium deficiency.
Magnesium is one of the essential minerals in our bodies. Yet, people don’t always give it attention. Magnesium deficiency happens when there’s a low level of magnesium in your body.
Factors That Could Increase Your Risk of Developing Magnesium Deficiency
Taking food that contains low magnesium
Pregnancy or lactating
When you have gastrointestinal disorders like celiac disease, crohns, etc.
If you drink too much or have a genetic disease, you could lose a large amount of magnesium due to frequent urination or sweating.
Being hospitalized also makes you prone to magnesium deficiency.
People with parathyroid disorders and hyperaldosteronism are also prone to magnesium deficiency.
If you have type 2 diabetes, you tend to have a magnesium deficiency.
Lastly, when you take medications like proton pump inhibitors, diuretics, bisphosphonates, and antibiotics, you will be prone to magnesium deficiency.
If your body has low magnesium levels for a prolonged period, it could affect your brain function, digestive system, bone density, muscle and nerve function, etc.
If magnesium deficiency in a child lingers for a while, it could lead to bone density loss. What this means is that it may prevent bone growth. So, always give your children magnesium-rich diets for unhindered bone growth.
Similarly, older adults with magnesium deficiency could be at risk of having osteoporosis and bone fractures.
What are the Symptoms/Signs of Magnesium Deficiency?
Like I mentioned earlier, magnesium deficiency is a common health condition that people don’t take seriously. However, you may not even know that you have this condition until it becomes very severe.
So, if you are experiencing any of the following, it’s advisable to go for a magnesium deficiency test.
#1. Muscle Twitches and Cramps
Most times, muscle twitches and cramps are symptoms of magnesium deficiency. In severe cases, magnesium deficiency could cause seizures and convulsion.
When your body system lacks magnesium, there will be a greater calcium flow into your nerve cell. If this continues for a while, it will hyperstimulate your muscle nerves. And you will start experiencing symptoms like muscle twitches and cramps.
However, there are instances when muscle twitches aren’t caused by magnesium deficiency. It could be due to stress or too much caffeine. Muscle twitches could also be the side effects of certain medications or neurological diseases.
My point? Whenever you experience symptoms like muscle twitches and cramps, see your doctor. It could be a more severe condition.
#2. Mental Disorders
Prolonged magnesium deficiency could cause mental disorders like mental numbness, lack of emotion, delirium, coma, depression, etc.
Furthermore, scientists suggested that low magnesium could increase the risk of anxiety. But there’s no enough evidence to back this postulation.
In a nutshell, magnesium deficiency could cause nerve dysfunction and trigger mental problems in people.
#3. Osteoporosis
Osteoporosis is a common symptom of magnesium deficiency. It’s a type of disorder that features weak bones. People who have osteoporosis are prone to bone fractures.
Again, magnesium deficiency isn’t the only factor responsible for osteoporosis. Other factors like old age, vitamin D, and K deficiency could also cause it.
When there’s a low level of magnesium in your body, it lowers the blood level of calcium. And calcium is the building block of bone.
But when you take magnesium-rich supplements like Bluebonnet Buffered Chelated regularly, you will be less prone to osteoporosis.
You can also consider taking magnesium glycinate vs. bisglycinate to reduce the risk of magnesium deficiency. You can’t take both glycinate and bisglycinate at a time. They perform the same function, just that the latter has double glycine amino acids.
But you can discuss with your healthcare provider to know between magnesium glycinate vs. bisglycinate, which works better for you.
#4. Fatigue and Muscle Weakness
Fatigue and weakness of the muscles are common symptoms of magnesium deficiency. Ordinarily, it’s normal to feel fatigue from time to time. It could be an indication that your body system needs rest.
However, when fatigue or muscle weakness is persistent, it could sign a health condition like a magnesium deficiency.
According to experts, most weaknesses or fatigues are caused by loss of potassium in your muscle. And the loss of potassium is usually due to magnesium deficiency.
#5. High Blood Pressure
High blood pressure is one of the symptoms of magnesium deficiency. Series of Animal Studies suggest that magnesium-deficient people are prone to high blood pressure; this could lead to heart disease if not managed properly.
Although there’s no direct evidence linking magnesium deficiency to high blood pressure in humans, observational studies support the fact that magnesium deficiency may increase blood pressure.
Interestingly, several reviews have suggested that magnesium supplements like Bluebonnet Buffered Chelated may lower blood pressure in adults. But if you don’t know much about Bluebonnet Buffered, you can read more about Magnesium glycinate vs. bisglycinate to understand what works best for you.
#6. Heart Arrhythmia
Heart Arrhythmia, also known as irregular heartbeat, is one of the severe signs of magnesium deficiency. It’s a medical condition that causes heart palpitations. In other words, it makes your heart pause between heartbeats.
Some of Arrhythmia symptoms are; lightheadedness, chest pain, fainting, and shortness of breath. If heart arrhythmia isn’t managed correctly, it could trigger a stroke or heart failure.
According to scientists, heart arrhythmia is caused by potassium imbalance inside and outside the heart muscle cells. And potassium imbalance is a condition linked to magnesium deficiency.
Now you understand the importance of magnesium in your body. There’s no way your body system can function effectively if it lacks magnesium.
What Does Magnesium Bisglycinate Help With?
I earlier explained the difference between magnesium glycinate vs. bisglycinate. But in this session, I will help you understand what magnesium bisglycinate does to the body.
Generally, magnesium bisglycinate is recommended for people who have magnesium deficiency. Here are some of the benefits of using magnesium bisglycinate;
Magnesium bisglycinate absorbs better because of its increased solubility.
Also, bisglycinate is a true chelate that contains the magnesium completely. So, it has minimal laxative effects compared to other magnesium formulas.
It contains a powerful neurotransmitter – glycine, it makes you feel more relaxed and reduces stress. When used before going to bed, you will surely have a peaceful sleep.
How Much Magnesium Bisglycinate Should I take?
This is one of the most frequently asked questions about magnesium bisglycinate. But the amount of magnesium bisglycinate you are taking depends on several factors. And these factors include your gender, diet, and the health of your small intestines (that’s where magnesium is absorbed).
Similarly, the recommended dosage for any magnesium supplement depends on your weight. So, it’s advisable to discuss dosage with your healthcare providers; they will guide you accordingly.
Anything from 200-300 mg per day should be okay. But discuss it with your healthcare provider first.
Different Types of Magnesium Supplement
Below are 10 different types of magnesium supplement;
#1. Magnesium glycinate: magnesium glycinate is a combination of magnesium, glycine, and amino acid. It helps with insomnia and gives you restful sleep.
#2. Magnesium citrate: magnesium citrate is common in citrus fruits and helps to treat magnesium deficiency. You can also use it to relieve constipation.
#3. Magnesium Chloride: It’s a great magnesium supplement that helps to improve your magnesium level. It’s also effective for heartburn. You can use it in your bath to help you absorb it through your skin while bypassing the liver. You can use this in combination with Epsom salt and a CBD Bath Bomb to help you relax, learn more about CBD benefits here.
#4. Magnesium Oxide: Magnesium Oxide is a popular type of magnesium supplement. It’s effective for treating heartburn. It works by pulling down fluids into the intestines.
#5. Magnesium Lactate: Magnesium lactate is recommended for people who need large magnesium dosage. However, this type of magnesium is only administered by a medical professional.
#6. Magnesium L-threonate: It’s arguably the most absorbable type of magnesium. It’s used to treat related neurological conditions, such as headaches.
#7. Magnesium malate: It digests easily, and it’s used for treating muscle-related issues like fibromyalgia and muscle cramps.
#8. Magnesium Taurate: It features both magnesium and amino acid taurine. This type of magnesium helps to control blood pressure and blood sugar level.
#9. Magnesium Sulfate: It’s sometimes called Epsom salt baths; when sprinkled in bath water, it soothes muscle tension.
#10. Magnesium Orotate: Magnesium orotate is the last type of magnesium on our list. People believe that this magnesium supplement could help to enhance athletic performance because it contains orotic acid. But there’s no scientific evidence to support this claim.
What is Elemental Magnesium?
Elemental magnesium is a mineral supplement that helps to prevent and treat magnesium deficiency. Depending on the brand you are buying, you can use it to treat symptoms like acid indigestion, stomach upset, heartburn, etc. Elemental magnesium helps improve your cells’ functioning, nerves, muscles, bones, heart, etc.
Side Effects of Magnesium Bisglycinate
Even though magnesium bisglycinate is an amazing supplement, it has some side effects if you take it without expert recommendation.
Diarrhea
Nausea
Stomach cramps
Irregular heartbeat (arrhythmia)
It sometimes interacts with drugs like bisphosphonates and antibiotics.
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