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Magnesium Glycinate vs Magnesium Bisglycinate

Updated By the HealthWorld editorial teamHow we pick

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The short answer

In most cases they're the same thing. Magnesium bisglycinate describes one magnesium bound to two glycine molecules, and many brands simply call it magnesium glycinate. What matters more is whether the product is fully chelated or buffered with magnesium oxide, how much elemental magnesium you get per serving, and whether you prefer tablets or powder.

Choose Magnesium glycinate if…

  • You prefer tablets or capsules
  • The label says 'fully' or '100% chelated'
  • You want a popular, widely available option

Choose Magnesium bisglycinate if…

  • You prefer a powder you can mix into water
  • You like the chemistry spelled out on the label
  • You enjoy an evening drink ritual

Side by side

Magnesium glycinateMagnesium bisglycinate
ChemistryMagnesium bound to glycineOne magnesium bound to two glycine molecules
On labelsOften used as a catch-all nameA more specific name for the same chelate
Absorption and comfortWell absorbed, gentleWell absorbed, gentle
What to checkFully chelated vs bufferedFully chelated vs buffered
Example we listDoctor's Best High Absorption (100% chelated glycinate lysinate, tablet)Thorne Magnesium Bisglycinate (powder)

Where to buy

Frequently asked questions

Is magnesium glycinate the same as bisglycinate?

Essentially, yes. Bisglycinate is the more precise chemical name for magnesium bound to two glycine molecules, and most products labeled 'glycinate' contain the same compound. Check whether the product is fully chelated and how much elemental magnesium it provides.

Which is better for sleep, glycinate or bisglycinate?

There's no meaningful difference for sleep, since they're the same compound. Choose based on format, dose and price. Magnesium supports relaxation but isn't a sedative.

How much magnesium glycinate per day for a woman?

Adult women need about 310–320 mg of magnesium a day from all sources, and the upper limit from supplements is 350 mg a day. Many women take 100–200 mg of elemental magnesium as a supplement. Ask your doctor first if you're pregnant or have kidney issues.

When should you take magnesium glycinate, morning or night?

For sleep and relaxation, most people take it in the evening. Otherwise any time works; taking it with food can help if it upsets your stomach.

Sources