Magnesium Bisglycinate: What It Is, and How It Compares to Glycinate and Citrate
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Magnesium bisglycinate is magnesium bound to two molecules of the amino acid glycine. "Magnesium glycinate" usually means the same compound. It is known as a gentle form that is less likely to upset your stomach than citrate or oxide, which is why it is popular for daily and evening use.
Bisglycinate vs glycinate: is there a difference?
In practice, no. "Bis" means two: each magnesium is bound to two glycine molecules. Many brands use "glycinate" and "bisglycinate" for the same ingredient. What matters more is the amount of elemental magnesium per serving, which a good label states.
Magnesium forms compared
| Form | What it is | Known for |
|---|---|---|
| Bisglycinate / glycinate | Bound to glycine, an amino acid | Gentle on the stomach; popular for evening use |
| Citrate | Bound to citric acid | Widely used; can have a laxative effect at higher doses |
| Oxide | Magnesium and oxygen | High magnesium by weight but lower absorption; common in cheap tablets |
| Chloride, lactate, malate | Other salts | Less common in UK supplements |
How much magnesium do you need?
The NHS says men aged 19 to 64 need 300mg a day and women 270mg, and that most people can get this from food: leafy greens, nuts, seeds, wholegrains and beans. The NRV used on labels is 375mg. The NHS advises that taking 400mg or less a day from supplements is unlikely to cause harm.
Reading a magnesium label
Look for the elemental magnesium per serving, not the weight of the whole compound. A label that says "1,000mg magnesium bisglycinate" may contain only around 100 to 140mg of actual magnesium. The %NRV figure tells you the real amount.
What magnesium does
Magnesium contributes to the normal functioning of the nervous system, to normal psychological function, to normal muscle function and to the reduction of tiredness and fatigue.
Where Absorble fits
The Absorble Evening Shot uses magnesium bisglycinate: 75mg of elemental magnesium (20% NRV) in each 7.5ml spoonful, in a pineapple-flavoured liposomal liquid. We chose bisglycinate because it is gentle and suits an evening routine. We do not claim a magnesium-specific absorption figure: liposomal research is strongest for vitamin C. See the best time to take magnesium.
Keep reading
- Best time to take magnesium
- Magnesium for sleep: what the research says
- Every ingredient, and how much
Sources
- NHS: Others (includes magnesium)
- NIH Office of Dietary Supplements: Magnesium fact sheet
- GOV.UK: Great Britain nutrition and health claims register
This guide is for general information and is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking medication or have a medical condition, speak to your GP or pharmacist before taking a new supplement.
