Bisglycinate

What is Bisglycinate?

Bisglycinate is a chelate form where minerals bind to two glycine molecules. This type of mineral form is considered one of the gentlest and most easily absorbed variants available on the market. It is often used in dietary supplements to improve mineral absorption and reduce the risk of gastrointestinal discomfort that can occur with other mineral forms.

How does it work in the body?

Bisglycinate works by the glycine molecules helping to transport the minerals through the intestinal wall and into the bloodstream. This process reduces the risk of the minerals reacting negatively with other substances in the gastrointestinal tract, which can happen with inorganic mineral forms. By binding to the amino acid glycine, the bioavailability of the minerals is increased, meaning the body can use them more effectively.

Scientific benefits

Several studies have investigated the benefits of bisglycinate, especially in relation to minerals such as magnesium, zinc, and iron. Research shows that bisglycinate forms of these minerals can lead to higher absorption and better bioavailability compared to other forms. For example:

• A study published in the Journal of Nutrition showed that magnesium bisglycinate led to significantly higher serum concentrations compared to magnesium oxide.
• Research in the International Journal of Vitamin and Nutrition Research indicated that zinc bisglycinate resulted in better absorption in adults compared to zinc gluconate.

These results suggest that bisglycinate may be a more effective form of these minerals to support bodily functions such as muscle recovery, immune defence, and general health.

Dosage and recommendations

The recommended dosage of bisglycinate varies depending on the mineral in question and individual needs. Here are some general guidelines:

• Magnesium bisglycinate: 200-400 mg per day, depending on needs and diet.
• Zinc bisglycinate: 15-30 mg per day, sufficient for most adults.
• Iron bisglycinate: 20-30 mg per day for those with increased iron requirements.

It is always a good idea to consult a healthcare professional before starting supplements, especially if you have underlying health conditions or are taking other medications.

Best sources and forms

Bisglycinate is found in various dietary supplements and can be purchased in health food stores and online. When choosing a supplement, it is recommended to look for products that:

• Are high quality and third-party tested.
• Contain a pure form of bisglycinate without unnecessary additives.
• Offer a formulated dose that meets your individual needs.

Popular brands often include bisglycinate forms of minerals in their product lines, and it is important to read labels carefully to ensure you get the right product.

Side effects and warnings

Generally, bisglycinate is considered safe for most people, but it can still cause side effects, especially in cases of overdose. Common side effects may include:

• Nausea
• Gastrointestinal discomfort
• Diarrhoea

It is important to follow recommended doses and be aware of any allergies or sensitivities to glycine or other components in the supplement. If you experience severe side effects, you should immediately discontinue use and consult a doctor.

Frequently asked questions

What is the difference between bisglycinate and other mineral forms?

Bisglycinate binds minerals to glycine, which improves absorption and reduces the risk of gastrointestinal discomfort compared to inorganic minerals such as oxides or carbonates.

Can I take bisglycinate if I am pregnant or breastfeeding?

It is important to consult a doctor before taking supplements during pregnancy or breastfeeding, as nutritional needs may vary.

Is bisglycinate suitable for vegans and vegetarians?

Yes, bisglycinate is generally plant-based and can be a good option for vegans and vegetarians, but it is always advisable to check the product’s origin.

Can I combine bisglycinate with other supplements?

Yes, many people combine bisglycinate with other supplements, but it is important to be aware of potential interactions. Consult a healthcare professional if you are unsure.

How long does it take to see effects from bisglycinate?

The time to experience effects can vary depending on the individual’s health and diet. Some may notice improvements within a few days, while others may need several weeks.