Article: Magnesium Bisglycinate: Why the Form of Magnesium Matters
Magnesium Bisglycinate: Why the Form of Magnesium Matters
Not all magnesium supplements are the same. Magnesium never exists on its own in a capsule — it is always bound to something else. That partner molecule is what defines the form: magnesium bisglycinate, citrate, malate, taurate, lactate, gluconate, ascorbate, succinate, oxide.
This is why the number of milligrams on the front of a bottle does not tell the whole story. Two products can both say "magnesium" and be chemically quite different things.
At Escape Protocol, we designed magnesium as a morning and evening system, using different magnesium forms across the day rather than relying on a single form.
What is magnesium bisglycinate?
Magnesium bisglycinate is a chelated form of magnesium, in which one magnesium ion is bound to two molecules of the amino acid glycine. The word chelate comes from the Greek for claw: the amino acid holds the mineral in a ring structure rather than simply forming a salt with it.
Magnesium bisglycinate is the most searched and most recognised magnesium form, and it is the one form that appears in both Escape Protocol magnesium formulas — morning and evening.
But bisglycinate is not the only form we use.
The three families of magnesium
Reading a magnesium supplement label becomes much easier once you can place a form into one of three groups.
Inorganic salts — magnesium oxide, magnesium carbonate, magnesium chloride. These are simple mineral salts. Magnesium oxide in particular is high in elemental magnesium by weight and inexpensive to produce, which is why it appears so frequently in mass-market magnesium supplements.
Organic acid salts — magnesium citrate, malate, lactate, gluconate, succinate, ascorbate. Here magnesium is bound to an organic acid, several of which are themselves metabolic intermediates. Malate and succinate, for example, are both members of the citric acid cycle; ascorbate is vitamin C.
Amino acid chelates — magnesium bisglycinate, magnesium taurate. Magnesium is bound to an amino acid: glycine in the first case, taurine in the second.
Escape Protocol formulas are built from the second and third groups only.
Why doesn't Escape Protocol use magnesium oxide?
Magnesium oxide is the most widely used magnesium raw material in the supplement industry. Escape Protocol Magnesium AM and Magnesium PM are formulated without magnesium oxide.
This is a formulation choice, not a criticism of a single ingredient. We chose to build both formulas from selected organic acid salts and amino acid chelates, and to spread them across a simple AM/PM routine, rather than to deliver the total magnesium figure from one cheap, single-source salt.
Five magnesium forms in the morning: Magnesium AM
Magnesium AM combines five forms of magnesium:
- magnesium bisglycinate
- magnesium citrate (buffered)
- magnesium ascorbate
- magnesium malate
- magnesium succinate
The formula also contains inositol, vitamin C and vitamin B6, and is designed to be taken as part of the Escape Protocol morning routine.
Five magnesium forms in the evening: Magnesium PM
Magnesium PM uses a different combination of five magnesium forms:
- magnesium bisglycinate
- magnesium taurate
- magnesium citrate
- magnesium lactate
- magnesium gluconate
Magnesium bisglycinate and magnesium citrate appear in both formulas. Taurate, lactate and gluconate appear only in the evening; ascorbate, malate and succinate only in the morning.
Together, Magnesium AM and Magnesium PM provide 8 different magnesium forms across the day.
How much magnesium is in the formulas?
Each formula delivers 250 mg of elemental magnesium per daily dose of two capsules — 67% of the EU Nutrient Reference Value of 375 mg.
Elemental magnesium is the figure that matters. It refers to the magnesium itself, not to the total weight of the magnesium compound, which always includes the weight of the glycine, citrate or malate it is bound to. A label stating "magnesium bisglycinate 1,000 mg" and a label stating "magnesium 250 mg" may describe very similar amounts of the mineral.
What does magnesium do?
Magnesium is an essential mineral involved in a large number of normal physiological processes. The following are authorised EU health claims for magnesium.*
Magnesium contributes to:
- normal functioning of the nervous system
- normal muscle function
- normal psychological function
- normal energy-yielding metabolism
- normal protein synthesis
- the reduction of tiredness and fatigue
- the maintenance of normal bones and teeth
- electrolyte balance
It also has a role in the process of cell division.
Vitamin B6, present in Magnesium AM, contributes to normal psychological function, to the regulation of hormonal activity and to the reduction of tiredness and fatigue.* Vitamin C, present in Magnesium AM as magnesium ascorbate, contributes to normal collagen formation for the normal function of skin, bones and cartilage, and to the protection of cells from oxidative stress.*
Magnesium AM + PM: one mineral, two formulas
Escape Protocol is built around a simple principle: different parts of the day can have different nutritional routines. The body is not the same organism at 7 a.m. and at 10 p.m., and a supplement taken once a day treats it as if it were.
Magnesium AM is taken in the morning. Magnesium PM is taken in the evening. Together they form the Magnesium Duo — two formulas, 8 magnesium forms, no magnesium oxide.
Frequently asked questions
Is magnesium bisglycinate the same as chelated magnesium?
Magnesium bisglycinate is one type of chelated magnesium. Magnesium taurate is another. "Chelated magnesium" is the category; bisglycinate is a specific form within it.
What is the difference between magnesium bisglycinate and magnesium citrate?
Bisglycinate is an amino acid chelate (magnesium bound to glycine). Citrate is an organic acid salt (magnesium bound to citric acid). Escape Protocol uses both, in both formulas.
Can I take Magnesium AM and Magnesium PM together?
They are designed to be taken at different times of day — Magnesium AM in the morning, Magnesium PM in the evening. This is the Magnesium Duo routine.
Do the formulas contain magnesium oxide?
No. Neither Magnesium AM nor Magnesium PM contains magnesium oxide.
How many magnesium forms are there in total?
Five in Magnesium AM, five in Magnesium PM, of which two are shared — eight distinct magnesium forms across the day.
Complex biology. Simple decisions.
Escape Protocol formulas were developed by Dr Silvia Samarin, physician and scientist, founder of Escape Protocol.
*Authorised health claims under Regulation (EC) No 1924/2006. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.
