What Is Magnesium Biglycinate?
Magnesium biglycinate is a type of magnesium phosphate and the amino acid glycine. Together, they give a highly bioavailable substance that is quickly metabolised by the small intestine [1].
As a "biglycinate" you have two glycine molecules bound together with one magnesium molecule. This is like magnesium glycinate with the "di-" prefix, meaning two glycine molecules [2].
Glycine can be used with magnesium because it enhances magnesium's water solubility and bioavailability and makes it more efficient as a supplement [3].
Magnesium is involved in over 80% of all metabolic processes, yet most people miss it. Therefore, magnesium biglycinate supplements can help maintain magnesium levels [1, 3].
What is Glycinate?
Glycinate is a substance that binds elemental magnesium with the amino acid glycine. This type of magnesium is helpful because it is highly bioavailable [1]. Glycinate can also mean anything where glycine has been intermixed with other substances, like iron bis-glycinate, which is an ingredient for the supplementation of food with iron [4], or metformin glycinate, which is a drug used in the treatment of type 2 diabetes [5].
Glycine — an amino acid found in glycinate — is a nonessential amino acid that is both an inhibitor and an excitatory neurotransmitter [6]. It makes bile, nucleic acids, porphyrins, and creatine phosphate [7].
Glycinate compounds have multiple medical advantages. For example, Metformin glycinate has been shown to lower glycated haemoglobin A1C levels in type 2 diabetics [5]. Iron bis-glycinate also has good bioavailability and can thus be used to fortify foods with iron [4].
Benefits of Magnesium Glycinate
Magnesium glycinate has been associated with various health benefits [1].
An essential function of magnesium glycinate is that it can deplete anxiety. It has also been discovered to decrease anxiety symptoms, making us feel relaxed and calm [1].
Another significant benefit of magnesium glycinate is that it works on bones. It maintains bone health and resilience, possibly lessening bone-related medical issues [1].
Also, magnesium glycinate helps regulate blood sugar. It regulates blood sugar in diabetics and may even prevent the development of type 2 diabetes [1].
Additionally, magnesium glycinate is capable of maintaining normal heart rhythms.
This could help decrease the risk of:
- Stroke
- Heart failure
- Cardiovascular disease
Making it beneficial for heart health [1, 8, 9].
Also, magnesium glycinate can suppress the signs and symptoms of Premenstrual Syndrome (PMS) to ease your pain and mood [1].
It has been found that magnesium glycinate might enhance workout performance and mitigate pain, although it is unclear whether this will be fully understood [1].
Finally, research indicates that magnesium can also be helpful for conditions such as fibromyalgia (these results remain to be determined in more extensive studies) [1].
Magnesium glycinate can have such effects, but only when administered under a medical doctor’s supervision to limit potential interaction with other drugs or supplements [1].
What is the Difference Between Magnesium Glycinate and Magnesium Biglycinate?
Both are relatively well tolerated and readily absorbed by the body. They are recommended for those with magnesium-affecting diseases, including diabetes and inflammatory bowel disease, or people who are under consuming [1].
Magnesium glycinate or magnesium glycinate is often used interchangeably in the supplement industry. Both are the name of a magnesium compound fused to an amino acid called glycine. This magnesium has the highest bioavailability and gentle stomach response.
But maybe there’s a slight distinction in the structure of the two compounds. Magnesium glycinate is usually one magnesium ion attached to one glycine molecule; magnesium biglycinate is one magnesium ion attached to two glycine molecules. That structure difference might even affect the uptake and bioavailability of magnesium. Despite this, there is no scientific evidence to conclude that one form is better than the other in any clear sense.