Supplement Comparison
Magnesium Bisglycinate vs Glycinate: Are They the Same Thing?
We analyzed what top longevity experts — Huberman, Attia, Patrick, Johnson, and Hyman — actually say about magnesium bisglycinate vs magnesium glycinate. Here is where they agree and where they don't.
Universal Consensus
on Magnesium overall
TL;DR — Same molecule — the label word doesn't matter; buy fully-chelated (not oxide-buffered)
They're the same compound. 'Bisglycinate' is the chemically precise name — one magnesium bound to two ('bis') glycine molecules — and 'glycinate' is the everyday shorthand for exactly the same thing. Any real-world difference comes from the brand, not the word: whether it's fully chelated or cheaply 'buffered' with magnesium oxide, plus fillers and the elemental dose. Every expert who recommends 'glycinate' is recommending bisglycinate.
What Each Expert Actually Takes
Glycinate (= bisglycinate)
Takes magnesium glycinate in his sleep cocktail — the same compound sold as 'bisglycinate.'
Prefers carbonate; groups glycinate as bowel-speeding
Uses carbonate himself and notes it's more fully absorbed than 'oxide, citrate, or glycinate' — his comments on 'glycinate' apply equally to bisglycinate.
Glycinate (or malate)
Recommends glycinate/malate for bioavailability — 'glycinate' here means the bisglycinate chelate.
Not specified
Blueprint stack does not call out a specific magnesium form in analyzed videos.
Glycinate
Recommends glycinate for daily use and sleep — the same molecule as bisglycinate.
Key Differences
Chemistry
Magnesium Bisglycinate
Magnesium + two glycine molecules ('bis' = two)
Magnesium Glycinate
Identical — 'glycinate' is shorthand for the same bis-glycine chelate
The Name
Magnesium Bisglycinate
The precise, technical label brands use to sound premium
Magnesium Glycinate
The common everyday label — same product
The Real Variable
Magnesium Bisglycinate
Fully chelated vs 'buffered bisglycinate' (cut with cheap magnesium oxide to lower cost)
Magnesium Glycinate
Same — always check for 'buffered' and read the elemental dose
Absorption
Magnesium Bisglycinate
Well-absorbed, gentle (glycine chelate)
Magnesium Glycinate
Identical
Elemental Magnesium
Magnesium Bisglycinate
Varies by product, not by the name
Magnesium Glycinate
Varies by product, not by the name
Expert Consensus
Magnesium Bisglycinate
When experts say 'glycinate' they mean this compound
Magnesium Glycinate
Recommended by Patrick, Hyman; used by Huberman
What the Experts Said (Direct Quotes)
"I do think magnesium is important. About 40% of the US population doesn't get adequate magnesium intake."
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick at 19:27
"DNA repair enzymes require magnesium. Magnesium is a co-factor for them. Magnesium is at the center of a chlorophyll molecule — dark leafy greens are a key source."
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick at 20:26
"The big three are calcium, vitamin D — and when I say vitamin D, I mean D3 — and magnesium. I consider the required daily amounts a minimum."
Navigating bone health: early life influences & strategies for improvement & injury prevention at 86:41
"Magnesium 300 to 500 milligrams daily. These can be supplemented if you can't get this in food."
Navigating bone health: early life influences & strategies for improvement & injury prevention at 87:02
"Magnesium threonate is not the best option for meeting daily magnesium needs. It shouldn't be included as contributing to your recommended daily allowance."
The Science of Magnesium and Its Role in Aging and Disease at 00:30
"Nearly half of the US population has inadequate magnesium intake, primarily due to diets lacking magnesium-rich foods like dark leafy greens."
The Science of Magnesium and Its Role in Aging and Disease at 02:05
"The most prevalent deficiencies include iron, vitamin D, magnesium, and omega-3s — these are the big ones."
My Favorite Supplements for Optimal Health & Longevity | Dr. Mark Hyman at 02:15
"Magnesium or folate may have the ability to affect the function of hundreds and hundreds of different enzymes."
My Favorite Supplements for Optimal Health & Longevity | Dr. Mark Hyman at 06:21
Bottom Line
Save yourself the confusion: magnesium bisglycinate and magnesium glycinate are the same molecule. 'Bis-glycinate' just spells out that two glycine molecules are bound to each magnesium — which is what 'glycinate' has always meant. Marketers use 'bisglycinate' because it sounds more scientific, but there's no difference in the compound. What actually varies between products is quality: some cheap 'buffered bisglycinate' powders are partly magnesium oxide, which dilutes the well-absorbed chelate you're paying for. So ignore the label word, avoid 'buffered' versions if you want the gentle fully-chelated form, and check the elemental magnesium per serving. This is the form Patrick and Hyman recommend and Huberman takes for sleep — under either name.
Consensus Protocol — Magnesium
Dosage
300-500mg elemental magnesium daily (Attia: 300-500mg; Patrick: ~400mg; Hyman: 400mg+)
Form
Glycinate or malate for general bioavailability (Patrick). Carbonate for best absorption without GI effects (Attia). Threonate for cognitive focus only — don't count toward daily needs. Citrate/oxide if you want bowel regularity as a side benefit.
Timing
Smaller, frequent doses throughout the day for better absorption. Carbonate in the morning (Attia's protocol). Evening dose for sleep support.
Notes
Standard blood tests for magnesium are unreliable — the body maintains plasma levels by drawing from bones, masking true deficiency (confirmed by both Attia and Patrick). Excessive zinc supplementation can inhibit magnesium absorption. Physically active adults need 10-20% more than sedentary RDA.
Now you know which form. Get the full protocol.
Exact dosages — what each expert recommends, not just which form
Daily schedule — morning vs evening, what to pair with food, what to separate
Expert watchdog — get alerted when an expert changes their recommendation
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