Magnesium Bisglycinate: Why the Form Matters
What to Look for in a Magnesium Supplement
Not all magnesium supplements are the same. You might see magnesium on the front of a label and assume every product works in the same way. However when it comes to choosing a magnesium supplement, the form and the formula matters.
Magnesium can be bound to different compounds and those different forms can influence how the supplement is absorbed, tolerated and utilised; different forms can have different benefits. Some magnesium supplements also include multiple forms of magnesium whilst others add extra nutrients like zinc, calcium, iron or BCAA's.
In this article, we discuss why the form of magnesium matters, how magnesium bisglycinate compares to other forms, why powder can be a practical choice for an evening routine, and why we choose a clean formula with no BCAAs, zinc, calcium, iron or competing ingredients.
What is Magnesium Bisglycinate?
Magnesium Bisglycinate is a form of magnesium that is bound to glycine.
Glycine is an amino acid involved in normal body processes and is associated with calming, rest and sleep support routines. Magnesium bisglycinate supports healthy sleep patterns, nervous system health and muscle relaxation. It also supports muscle function, energy production, glucose and carbohydrate metabolism, cardiovascular system health and general wellbeing.
This is why many people choose to include magnesium bisglycinate in their wind-down routine before bed.
Magnesium Glycinate vs Magnesium Bisglycinate: Are they the same?
Magnesium glycinate and magnesium bisglycinate are often used interchangeably in supplement language. Technically, magnesium bisglycinate refers to magnesium bound with glycine while magnesium glycinate is the common name most people use when searching for this form.
At Veritroo we use magnesium bisglycinate in our formula along with added glycine to keep the product aligned with its purpose as a simple evening magnesium powder.
Why the Form of Magnesium Matters
Different forms of magnesium are created by pairing magnesium with another compound. The compound magnesium is paired with can influence how the product is absorbed, tolerated and used in the body. Here are some of the common forms:
- Magnesium Bisglycinate: Magnesium bound with glycine. It supports healthy sleep patterns, nervous system health and muscle relaxation.
- Magnesium Citrate: Magnesium bound to citric acid. It is generally used to treat constipation.
- Magnesium Oxide: Magnesium paired with oxygen. It has a lower bioavailability than other forms and is used to relieve heartburn or for a laxative effect.
- Magnesium Malate: Magnesium bound with malic acid. It has benefits of energy production.
- Magnesium Threonate: Magnesium bound with threonic acid. It is believed to cross the blood-brain barrier so good for cognitive function and brain health.
- Magnesium Chloride: Magnesium paired with chloride. It is commonly seen in topical magnesium products.
- Magnesium Taurate: Magnesium bound with taurine. This form is often positioned around cardiovascular health and metabolic health.
- Magnesium Sulfate: Magnesium paired with sulphate. This form is commonly known as epsom salts and used for muscle soreness.
The key point is: the form of magnesium matters. It is not just how much magnesium is in your product but also what the magnesium is bound to, how much elemental dose is provided and what else has been added.
Magnesium Oxide vs Magnesium Bisglycinate
Magnesium oxide is one of the most common forms of magnesium used in supplements and is often used to buffer products making them cheaper to produce. Magnesium oxide is an inorganic form of magnesium and is generally considered to have a lower bioavailability to some other forms. In one study (Firoz et al., 2001) it reported magnesium oxide had a 4% absorption rate and low solubility.
Magnesium bisglycinate, on the other hand is one of the most bioavailable, it is well tolerated and well absorbed giving consistent benefits.
Powder vs Capsules: Does It Matter?
Powders and capsules can both have a place. Capsules are convenient that is why they can make sense for nutrients like Zinc and Vitamin D3 & K2, where the daily dose is smaller.
For magnesium, we chose powder because it suits both dose and the routine; to be able to receive a meaningful daily dose without needing multiple large capsules and it also fits naturally into an evening wind-down routine as you don't need to breakdown a capsule shell first to absorb the nutrients.
No Competing Ingredients Including BCAA's
We also carefully formulated our magnesium to not include any competing nutrients.
Magnesium, zinc, calcium and iron can compete or interfere with absorption in the gut so should be taken at separate times. This is one of the limitations with all-in-one formulas, multivitamins or ZMA supplements. These minerals are important but timing of micronutrients becomes essential.
We also leave out BCAA's. BCAA's are branched-chain amino acids including leucine, isoleucine and valine. They are commonly used in sports nutrition because they play a role in exercise-related energy pathways and muscle protein metabolism.
You may see L-leuicine used in some supplement formulas as an excipient, used as a processing aid, flow agent or tablet lubricant. Whether it is used as an active ingredient or as an excipient, leucine is still a branched-chain amino acid.
BCAA's can also interact with tryptophan pathways. Tryptophan is an amino acid involved in serotonin and melatonin pathways, which are connected to normal sleep-wake processes. Although research is still limited, because BCAA's and tryptophan share pathways we do not believe they belong in a magnesium powder designed for an evening routine. This does not mean BCAA's are bad, it means they have their own place.
We formulated our magnesium powder to be an essential part of your evening routine. Magnesium supports healthy sleep patterns, nervous system health, nervous tension and muscle relaxation. For that reason we deliberately left certain competing nutrients out of our formula.
How to Take Magnesium Bisglycinate Powder
We like magnesium as part of an evening routine. Take 1 scoop mixed into water daily, or as directed on the label. We recommend 30-60 minutes before bed.
For best results, use it consistently as part of your broader evening routine: dim the lights, reduce screens, slow your breathing and give your body time to wind down.
Always read the label and follow directions for use.
What Does Magnesium Support
Magnesium is an essential mineral involved in over 300 enzymatic processes.
Veritroo Magnesium Bisglycinate Powder helps support:
- Healthy sleep patterns
- Nervous system health
- Muscle relaxation
- Muscle function
- Energy production
- Vitality
- General health and wellbeing
- Cardiovascular system health
- Glucose, sugar and carbohydrate metabolism
- Healthy blood sugar and glucose
- Physical and exercise performance
This is why magnesium is one of the foundational micronutrients we started with at Veritroo.
Final Thoughts
When it comes to magnesium, the form matters as well as formulation. For us, magnesium bisglycinate powder made sense because it is simple, targeted and easy to build into a consistent evening routine.
If you are choosing a magnesium supplement, look beyond the front label. Ask:
- What form is it?
- What is it bound to?
- How much elemental magnesium does it provide?
- What else is in the formula?
- Does it include competing nutrients?
- How does it fit into my routine?
The best supplement is not just the one you buy; it is the one you understand, trust and can use consistently.
