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Magnesium glycinate or biglycinate – what’s the difference? Discover why this popular form is known for being gentle, easy to absorb and ideal for everyday magnesium support
Summary
1What is magnesium glycinate?
Magnesium glycinate (also called bisglycinate) is a form of magnesium combined with glycine, known for being gentle on the stomach.
2Benefits of taking magnesium glycinate
Magnesium glycinate supports muscle function, the nervous system and normal psychological function, while helping reduce tiredness and fatigue.
3What does magnesium glycinate do?
Magnesium glycinate supports your daily magnesium intake, contributing to functions like muscle activity, nerve signalling and overall wellbeing.
Looking for a magnesium boost that does more than just build bones? Meet magnesium glycinate, the multitasking mineral here to support your digestion, hormones and memory. Curious about how this magnesium marvel works? Let's find out more. Magnesium is one of those essential minerals your body relies on every day, playing a role in everything from muscle function to the normal functioning of the nervous system.¹ Yet when it comes to supplements, the variety of forms can make choosing one feel unnecessarily complicated.
Magnesium glycinate (also known as biglycinate) has become a go-to for many, thanks to its good tolerance and suitability for regular use.2 So, what exactly is it and how does it compare to regular magnesium?
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What is magnesium glycinate?
Magnesium glycinate is a form of magnesium combined with glycine, an amino acid naturally found in the body.2 It’s a popular choice in supplements because it’s generally well tolerated and suitable for everyday use.2 You’ll often see it linked with calming effects, which may partly be down to glycine’s role in supporting the nervous system.2,3
You might also spot it labelled as magnesium bisglycinate – this means the magnesium is attached to two glycine molecules. This form is often considered gentler on the stomach and may be easier for the body to absorb than some other types of magnesium.1 Like all forms of magnesium, its main job is to help you meet your daily magnesium needs and support normal body functions.1
Why is magnesium important?
Magnesium plays a role in over 300 enzymatic reactions in the body.1 Some of its key functions include:1-5
- supporting normal muscle function – including muscle contraction and relaxation
- contributing to the normal functioning of the nervous system – this is because it combines magnesium with glycine
- contributing to a reduction of tiredness and fatigue – especially in people with low magnesium intake
- supporting normal psychological function – it's been studied in relation to cognitive processes, although its exact role remains unclear
- contributing to electrolyte balance
Magnesium glycinate benefits: what does the science say?
Most research focuses on magnesium as a nutrient, rather than comparing individual forms, such as glycinate, citrate or oxide.1 However, magnesium glycinate is often chosen because it's generally well tolerated and less likely to cause digestive upset, making it a suitable option for regular use.2 As a source of magnesium, it provides the same established benefits mentioned above, with the exception of contributing to electrolyte balance.
Magnesium glycinate vs other forms
Magnesium glycinate is often positioned as a balanced, everyday option due to its good tolerance, particularly where a gentler form is preferred.2 In contrast, magnesium citrate is commonly to help with regular bowels, as it works by drawing water into the bowel, while magnesium oxide provides a higher amount of elemental magnesium but is less well tolerated and more likely to cause digestive discomfort. Other forms, such as threonate, are often marketed for specific applications, such as cognitive support, although evidence remains limited.2
It’s important to note that magnesium forms can differ in their absorption and bioavailability, with factors such as solubility, formulation and dose all influencing how effectively magnesium is utilised.1
Who might consider magnesium glycinate?
Magnesium glycinate may be a suitable option for those looking to support their magnesium intake as part of a balanced diet. It’s often chosen by individuals who:2,4
- want to maintain normal muscle function and support the normal functioning of the nervous system
- experience digestive discomfort with other forms of magnesium
- are looking for a gentler, well-tolerated option for everyday use
As always, needs vary depending on diet, lifestyle and health status.
How to take magnesium glycinate
Magnesium glycinate is typically taken in supplement form:
- once or twice daily, depending on product instructions
- with or without food
- as part of a broader balanced diet
Daily magnesium requirements vary, but general guidance suggests around 300mg per day for men and 270mg per day for women.6 Always follow product-specific guidance and consult a healthcare professional if unsure.
Magnesium glycinate FAQs
Not necessarily, it depends on your goal. Citrate is commonly used for regular bowels, while glycinate is typically chosen for daily use due to its good tolerance.2
Magnesium glycinate is generally considered well tolerated and may be less likely to cause digestive discomfort compared to some other forms.2
Yes, magnesium glycinate can be taken daily as part of meeting your magnesium requirements, provided you stay within recommended intake levels.
This varies. Some people may notice changes relatively quickly, while for others it may take consistent use over time, particularly if addressing a deficiency.
The final say
Magnesium glycinate is a well-tolerated form of magnesium that can help support your daily intake of this essential mineral. While it isn’t necessarily 'better' than other forms, it’s often a good option for those looking for a gentle, everyday supplement without digestive side effects.2
Ultimately, the most important factor is ensuring you’re getting enough magnesium overall, whether through diet, supplements or a combination of both.1,4 As with any supplement, it should be used as part of a balanced lifestyle, rather than a replacement for a healthy diet. Take a look at our magnesium supplements with expertise from a nutritionist.
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Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Fatima G, Dzupina A, B Alhmadi H, Magomedova A, Siddiqui Z, Mehdi A, Hadi N. Magnesium Matters: A Comprehensive Review of Its Vital Role in Health and Diseases. Cureus. 2024 Oct 13;16(10):e71392. https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/
2. Cepeda V, Ródenas-Munar M, García S, Bouzas C, Tur JA. Unlocking the Power of Magnesium: A Systematic Review and Meta-Analysis Regarding Its Role in Oxidative Stress and Inflammation. Antioxidants. 2025; 14(6):740. https://www.mdpi.com/2076-3921/14/6/740
3. Schmidt RW, Thompson ML. Glycinergic signaling in the human nervous system: An overview of therapeutic drug targets and clinical effects. Ment Health Clin. 2016 Nov 3;6(6):266-276. https://pmc.ncbi.nlm.nih.gov/articles/PMC6007534/
4. Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021; 13(4):1136. https://www.mdpi.com/2072-6643/13/4/1136
5. Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. https://pmc.ncbi.nlm.nih.gov/articles/PMC7761127/
6. NHS. Vitamins and minerals – others. NHS website. https://www.nhs.uk/conditions/vitamins-and-minerals/others/
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