Understanding the Power of Chelation: What is Bisglycinate?
Bisglycinate, also referred to as glycinate, describes a special type of mineral supplement. In this form, a mineral (like magnesium or iron) is chemically bonded to two molecules of the amino acid glycine [1.2.4]. This process is called chelation. The resulting compound, a 'bisglycinate chelate,' is significant because the body can absorb it more efficiently and with fewer side effects compared to other common mineral forms [1.8.1].
The glycine molecules essentially protect the mineral as it travels through the digestive system. This prevents the mineral from binding with other dietary inhibitors and protects the stomach from irritation, a common issue with supplements like ferrous sulfate [1.4.5, 1.8.1]. Because it is bound to amino acids, the body recognizes it as a dipeptide (a protein component), allowing it to be absorbed through different, more efficient pathways in the small intestine [1.8.4]. This leads to superior bioavailability, meaning more of the mineral enters your bloodstream to be used by your body [1.2.4, 1.8.1].
Key Advantages of Bisglycinate Supplements
- High Bioavailability: Studies show that bisglycinate forms of minerals like zinc and iron are absorbed significantly better than other forms such as gluconate or sulfate [1.5.3, 1.8.3]. For instance, zinc bisglycinate led to 43% higher zinc blood levels compared to zinc gluconate [1.5.3].
- Gentle on the Digestive System: Many mineral supplements, especially iron, are known for causing gastrointestinal issues like constipation, nausea, and stomach cramps [1.4.3]. Bisglycinate forms are much gentler and less likely to cause these adverse effects, improving patient compliance [1.2.2, 1.4.5].
- Reduced Laxative Effect: Certain forms of magnesium, like citrate and oxide, can have a strong laxative effect [1.2.3]. Magnesium bisglycinate is less likely to cause this, making it a better choice for daily, long-term supplementation [1.2.2].
Common Types of Bisglycinates and Their Specific Uses
Bisglycinate chelation is used for several essential minerals to enhance their therapeutic benefits.
Magnesium Bisglycinate
Magnesium is a vital mineral involved in over 300 enzymatic reactions in the body, yet it's estimated that nearly half the US population doesn't consume enough [1.2.4]. Magnesium bisglycinate is one of the most popular forms due to its high absorption and calming properties, which it gets from both the magnesium and the glycine [1.2.4].
- Improved Sleep and Relaxation: Glycine itself is a calming neurotransmitter. Combined with magnesium's role in regulating GABA, this form is highly effective for promoting relaxation, reducing anxiety, and improving sleep quality [1.2.2, 1.2.5].
- Muscle Function and Cramp Relief: It helps muscles contract and relax properly. It has been studied for alleviating muscle cramps, including pregnancy-induced leg cramps [1.2.1, 1.2.3].
- Cardiovascular and Bone Health: Magnesium bisglycinate supports healthy heart rhythm, helps regulate blood pressure, and is crucial for calcium absorption and bone mineralization [1.2.2, 1.3.3].
Iron Bisglycinate
Iron deficiency is a leading cause of anemia worldwide [1.4.2]. Iron bisglycinate (or ferrous bisglycinate) is a superior choice for replenishing iron stores because it overcomes the significant side effects of traditional iron salts like ferrous sulfate [1.4.5].
- Treating Iron Deficiency Anemia: It effectively raises hemoglobin and ferritin levels to combat symptoms like fatigue, weakness, and shortness of breath [1.4.2, 1.4.4].
- Fewer GI Side Effects: Studies show it is significantly better tolerated, causing fewer instances of constipation and stomach upset than ferrous sulfate, even at comparable doses [1.10.3, 1.10.4]. This makes it an excellent option during pregnancy [1.10.4].
- High Absorption: Research indicates that iron bisglycinate has a bioavailability that is at least two times higher than conventional iron salts [1.4.5].
Zinc Bisglycinate
Zinc is crucial for immune function, wound healing, and skin health [1.5.1, 1.5.2]. Like other bisglycinates, the chelated form of zinc offers enhanced absorption.
- Immune Support: Zinc is essential for the development and function of immune cells, including T-cells [1.5.3].
- Skin Health and Wound Healing: It promotes healthy skin and is involved in the healing process [1.5.2].
- Superior Bioavailability: A study showed that zinc bisglycinate supplementation resulted in 43.4% higher zinc blood levels compared to zinc gluconate [1.5.3, 1.8.3].
Other Bisglycinates
Other minerals are also available in this highly bioavailable form:
- Copper Bisglycinate: Essential for connective tissue, heart health, and nerve function. It's often recommended to supplement copper when taking high doses of zinc, as they compete for absorption [1.6.2, 1.6.3].
- Manganese Bisglycinate: This trace mineral supports bone formation, connective tissues, and carbohydrate metabolism [1.7.3, 1.7.4].
Comparison: Mineral Forms
To understand the advantages of bisglycinates, it's helpful to compare them to other common supplement forms. Let's use magnesium as an example.
| Feature | Magnesium Bisglycinate | Magnesium Citrate | Magnesium Oxide |
|---|---|---|---|
| Bioavailability | Very High [1.2.3, 1.9.3] | Good [1.9.1] | Very Low (~4%) [1.2.4] |
| Primary Use | Correcting deficiency, sleep, anxiety, muscle relaxation [1.2.2] | Constipation relief, correcting deficiency [1.9.3] | Antacid, short-term constipation relief [1.9.1] |
| Digestive Comfort | Excellent; very gentle on the stomach [1.2.3] | Moderate; can have a laxative effect in higher doses [1.2.3] | Poor; high likelihood of laxative effect and GI upset [1.2.4] |
Conclusion: Making an Informed Choice
So, what is the use of bisglycinate? Its primary use is to provide the body with essential minerals in a highly absorbable and gentle form. For individuals with mineral deficiencies, sensitive stomachs, or those who haven't responded well to other supplement forms, bisglycinate chelates offer a superior solution. Whether it's magnesium for relaxation, iron for energy, or zinc for immunity, the bisglycinate form ensures that you get more of the nutrient with fewer unwanted side effects, making it a powerful tool in pharmacology and nutritional health.
Always consult with a healthcare professional before starting any new supplement regimen to determine the appropriate dosage and ensure it's right for your individual health needs [1.2.3].
