Magnesium is an essential mineral that supports a wide variety of body functions, from muscle and nerve function to heart health and energy production. However, with so many different forms of magnesium supplements available, it can be difficult to determine which one is right for you.
What is Magnesium Bisglycinate?
Magnesium bisglycinate is a chelated form of magnesium, meaning that magnesium is bound to two molecules of glycine (an amino acid). This chelation process makes the mineral more bioavailable, meaning it is better absorbed in the body.
Magnesium bisglycinate is a gentler form of magnesium, making it an excellent option for people with sensitive stomachs or those prone to digestive discomfort with other forms of magnesium.
Benefits of Magnesium Bisglycinate:
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High bioavailability: The chelated form allows for better absorption and more effective delivery of magnesium to the body.
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Gentle on the stomach: It is well tolerated and generally does not cause the laxative effects seen with other forms of magnesium, making it ideal for long-term use.
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Promotes relaxation: Helps calm the nervous system, improves sleep, and supports muscle relaxation, making it ideal for those suffering from anxiety, insomnia, or muscle tension.
What is Magnesium Oxide?
Magnesium oxide is a simple compound formed by combining magnesium with oxygen. It is one of the most commonly used forms of magnesium in supplements and contains a high percentage of elemental magnesium (approximately 60%).
However, although magnesium oxide contains a high concentration of magnesium by weight, it has a lower bioavailability compared to magnesium bisglycinate. This means your body may not absorb all the magnesium from this form.
Benefits of Magnesium Oxide:
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High elemental magnesium content: Offers a high dose of magnesium in a single capsule or tablet.
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Affordable: It is one of the most accessible forms of magnesium supplements.
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Effective for digestion: It is commonly used for constipation as it has a natural laxative effect that draws water into the intestines.
Magnesium Bisglycinate vs Magnesium Oxide: Key Differences
Absorption and Bioavailability
The main difference between magnesium bisglycinate and magnesium oxide lies in their absorption rate.
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Magnesium bisglycinate is highly absorbable thanks to the chelation process. It is a gentler and more efficient option for long-term magnesium supplementation.
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Magnesium oxide has lower bioavailability. While it offers a high percentage of elemental magnesium, the body has difficulty absorbing it, so a significant portion may pass through the digestive system without being used.
Digestive Comfort
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Magnesium bisglycinate is often preferred by people with sensitive stomachs, as it is less likely to cause diarrhea or stomach discomfort compared to other forms of magnesium in capsules or magnesium powder.
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Magnesium oxide, due to its lower absorption, can have a strong laxative effect. This is beneficial for those who need relief from constipation but is not ideal for those wishing to avoid digestive discomfort.
Recommended Uses for Each Form
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Magnesium bisglycinate is ideal for individuals who need a steady supply of magnesium for muscle relaxation, stress reduction, and improved sleep. Its gentle absorption makes it perfect for daily use.
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Magnesium oxide is better suited for occasional relief from constipation or for short-term use when a high dose of magnesium is needed quickly. Its laxative properties make it a common choice for those seeking a magnesium laxative.
Which Type of Magnesium is Best for You?
When choosing between magnesium bisglycinate and magnesium oxide, it’s important to consider your health goals and digestive tolerance.
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Choose magnesium bisglycinate if you want a magnesium supplement that is easy on the stomach, promotes relaxation, improves sleep quality, or helps with muscle relaxation. It’s also excellent for people with digestive sensitivity.
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Choose magnesium oxide if you’re looking for an affordable, high-dose magnesium option for relieving constipation or for short-term use. However, be prepared for possible digestive effects and keep in mind its lower absorption.
How Much Magnesium Should You Take?
The recommended dosage of magnesium varies based on age and gender. For adults:
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Men (19-30 years): 400 mg per day
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Men (31 years and older): 420 mg per day
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Women (19-30 years): 310 mg per day
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Women (31 years and older): 320 mg per day
If you are using magnesium supplements for specific health purposes such as muscle cramps, anxiety, or constipation, the dosage may vary. Always consult your healthcare professional for personalized guidance on the right magnesium dosage for you.
Magnesium Bisglycinate vs Magnesium Oxide
Both magnesium bisglycinate and magnesium oxide offer unique benefits depending on your health needs. If you're looking for a gentle, highly absorbable magnesium in capsules or magnesium powder for general well-being, magnesium bisglycinate is likely your best choice. On the other hand, if you need occasional magnesium laxative and don't mind some digestive discomfort, magnesium oxide might be more suitable.
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Frequently Asked Questions about Magnesium Bisglycinate and Magnesium Oxide
Which is the best form of magnesium for absorption?
Magnesium bisglycinate is one of the most bioavailable forms of magnesium, meaning your body absorbs it better than other forms like magnesium oxide. It is ideal for those seeking magnesium for sleep, muscle relaxation, and anxiety.
Is magnesium oxide effective for constipation?
Yes, magnesium oxide acts as a magnesium laxative, helping relieve occasional constipation. However, its absorption is lower, so it is not the best option if you're looking for general magnesium health benefits or magnesium for the nervous system.
Can I take magnesium bisglycinate every day?
Yes, magnesium bisglycinate in capsules or powder form is safe for daily use and typically does not cause digestive discomfort. It is ideal for those seeking magnesium for muscle relaxation, anxiety relief, or improved sleep.
How much magnesium should I take for muscle cramps or fatigue?
For magnesium cramps, magnesium muscle pain, or magnesium fatigue, the recommended dose is typically 200-400 mg of magnesium bisglycinate per day, adjusting based on your body's response.
Can magnesium be combined with other supplements?
Yes, magnesium supplements can be taken with most other supplements, but avoid high doses of calcium or iron at the same time, as they can interfere with magnesium absorption.
Which is better: magnesium in capsules, magnesium powder, or liquid?
It depends on your preferences and needs. Magnesium bisglycinate in capsules is convenient and well-absorbed, while magnesium powder or liquid magnesium can be useful for those looking to adjust their dosage more easily or prefer sublingual forms of magnesium.
