Magnesium Bisglycinate vs. Magnesium Oxide

Attribute	Magnesium Bisglycinate	Magnesium Oxide
Form	Chelated form	Inorganic salt form
Absorption	High bioavailability	Low bioavailability
Recommended dosage	Lower dosage needed	Higher dosage needed
Side effects	Less likely to cause digestive issues	More likely to cause digestive issues

Introduction

Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. It is commonly found in many foods, but some people may need to supplement their magnesium intake to meet their daily requirements. Two popular forms of magnesium supplements are magnesium bisglycinate and magnesium oxide. In this article, we will compare the attributes of these two forms of magnesium to help you make an informed decision about which one may be best for you.

Absorption

One of the key differences between magnesium bisglycinate and magnesium oxide is their absorption rates. Magnesium bisglycinate is a chelated form of magnesium, which means that it is bound to the amino acid glycine. This chelation process enhances the absorption of magnesium in the body, making it more bioavailable than other forms of magnesium, such as magnesium oxide. On the other hand, magnesium oxide has a lower absorption rate due to its lower solubility in water. This means that a larger dose of magnesium oxide may be required to achieve the same benefits as a smaller dose of magnesium bisglycinate.

GI Tolerance

Another important factor to consider when choosing a magnesium supplement is gastrointestinal (GI) tolerance. Magnesium oxide is known to have a laxative effect, which can cause stomach upset and diarrhea in some individuals, especially when taken in high doses. On the other hand, magnesium bisglycinate is a gentle form of magnesium that is less likely to cause GI discomfort. This makes magnesium bisglycinate a better option for individuals with sensitive stomachs or those who are prone to digestive issues.

Cost

Cost is another consideration when choosing between magnesium bisglycinate and magnesium oxide. Magnesium bisglycinate is typically more expensive than magnesium oxide due to the chelation process that enhances its absorption. However, the higher cost of magnesium bisglycinate may be justified by its superior bioavailability and GI tolerance. On the other hand, magnesium oxide is a more affordable option, but its lower absorption rate and potential for GI discomfort may make it less cost-effective in the long run.

Recommended Dosage

The recommended dosage of magnesium supplements can vary depending on the form of magnesium and the individual's specific needs. In general, magnesium bisglycinate is considered to be more effective at lower doses compared to magnesium oxide. This is due to the enhanced absorption of magnesium bisglycinate, which allows for greater bioavailability in the body. On the other hand, magnesium oxide may require higher doses to achieve the same benefits, which can increase the risk of GI side effects. It is important to consult with a healthcare provider to determine the appropriate dosage of magnesium for your individual needs.

Conclusion

In conclusion, both magnesium bisglycinate and magnesium oxide are popular forms of magnesium supplements that offer unique benefits. Magnesium bisglycinate is known for its superior absorption and GI tolerance, making it a preferred choice for many individuals. On the other hand, magnesium oxide is a more affordable option but may require higher doses to achieve the same benefits as magnesium bisglycinate. Ultimately, the best form of magnesium for you will depend on your individual needs and preferences. It is recommended to consult with a healthcare provider before starting any new supplement regimen to ensure that you are choosing the most appropriate form of magnesium for your health goals.