Glycinate, bisglycinate, diglycinate: one compound
People search for magnesium glycinate and magnesium bisglycinate as if they were two products. On a supplement label they almost always mean the same thing: one magnesium atom bound to two glycine molecules. Bisglycinate and diglycinate say "two glycines" outright; glycinate is the short form. Some labels also name the raw material supplier, for example Albion, the maker of a branded magnesium bisglycinate chelate.
The word chelate is broader. It covers any mineral bound to an amino acid, so read the ingredient list to see which amino acid is used.
How much magnesium is in bisglycinate
Glycine is heavier than magnesium, so pure magnesium bisglycinate is only about 14% magnesium by weight (calculated from the formula). Some raw materials are buffered with magnesium oxide, which raises the share. In practice:
| Magnesium bisglycinate in a dose | Elemental magnesium (approx.) | % of NRV (375 mg) |
|---|---|---|
| 1000 mg | about 140 mg | about 37% |
| 2000 mg | about 280 mg | about 75% |
| 2700 mg | about 375 mg | about 100% |
That is why a full NRV of magnesium from bisglycinate usually takes three or four capsules or a scoop of powder. The table is a guide. The figure printed next to "magnesium" on the label is the one to trust.
Capsules or powder
Capsules are easy to dose and carry. Powder lets you take a larger amount in one glass of water and usually costs less per day. Products with vitamin B6 list it on a separate line with its own % NRV, so you can see both amounts.
Bisglycinate compared with other forms
| Form | Magnesium share by weight (approx.) | Magnesium in 1 g of the compound (approx.) |
|---|---|---|
| Bisglycinate | about 14% | about 140 mg |
| Citrate | about 11-16% | about 110-160 mg |
| Malate | about 12-16% | about 120-160 mg |
| L-threonate | about 7-8% | about 70-80 mg |
| Taurate | about 9% | about 90 mg |
The figures are calculated from the chemical formulas, and the label figure always wins. Each form has its own page, and the Magnesium page compares them all.
How to choose magnesium bisglycinate: dose, powder or capsules
Begin with the daily amount of elemental magnesium you want, then see how many capsules or scoops deliver it. With bisglycinate a full NRV often takes three or four capsules, while a powder puts the same amount into one glass of water and usually costs less per day. Decide whether you want vitamin B6 in the same product; the magnesium with vitamin B6 page lists those combinations. Some raw materials are buffered with magnesium oxide. If you want glycinate only, check the ingredient list for oxide. Then compare the price per day, which we show on every product card.
EU health claims for magnesium
Regulation (EU) No 432/2012 permits these statements for products that provide at least 15% of the NRV per daily dose:
- Magnesium contributes to a reduction of tiredness and fatigue.
- Magnesium contributes to normal psychological function.
Questions
Is magnesium glycinate better than citrate?
The EU claims apply to magnesium in any form. Glycinate has less magnesium per gram than citrate, so you need more powder or more capsules for the same amount. Compare elemental magnesium per day and price per day.
How do I compare magnesium bisglycinate prices?
Divide the pack price by the number of days it lasts at the label dose. We show that price per day on every product card, so you do not have to do the sum.
How much magnesium bisglycinate should I take a day?
Take the daily dose on the label and do not exceed it. The table above turns grams of bisglycinate into magnesium: about 2700 mg of the compound gives the full 375 mg NRV. If you also take another product with magnesium, add up the magnesium from both labels.
When should I take magnesium bisglycinate?
No official guidance names a time of day. Many labels suggest taking it with a meal. If the daily dose is several capsules, you can spread them over the day unless the label says otherwise. Taking the stated amount every day matters more than the hour.
Can I take magnesium bisglycinate with medicines?
Ask your pharmacist if you take any medicine regularly. The NIH notes that magnesium binds some antibiotics in the gut, so those should be taken at least 2 hours before or 4-6 hours after a magnesium supplement.
Sources
- Regulation (EU) No 1169/2011, Annex XIII (reference intakes)
- Regulation (EU) No 432/2012 (permitted health claims)
- NIH Office of Dietary Supplements: Magnesium fact sheet
- EFSA: Health claims
Content reviewed by Inese Kalniņa, dietitian.
2026-09-05
