Iron Bisglycinate vs Magnesium Glycinate
Mineral vs Sleep · evidence-backed comparison
- • Iron Bisglycinate has the stronger evidence base (strong (multiple rcts / meta-analyses)).
- • Magnesium Glycinate has the broader effect profile across the 9 effect categories.
- • Iron Bisglycinate is cheaper per serving ($0.18 vs $0.25).
- • Magnesium Glycinate has a slightly cleaner safety profile.
Side-by-side traits
| Trait | Iron Bisglycinate | Magnesium Glycinate |
|---|---|---|
Category | Mineral | Sleep |
Active compound | Ferrous bisglycinate | Magnesium chelated to glycine |
Form available | Capsule, Tablet | Capsule, Powder, Tablet |
Source | synthetic | synthetic |
Typical dose | 18–25 mg elemental iron | 200–400 mg elemental Mg |
Dose range | 18–25 mg | 200–400 mg |
Loading protocol | — | — |
Best taken with | vitamin C, empty stomach (or with food if GI sensitive) | evening, with water |
Best time of day | morning | evening |
Bioavailability How efficiently the body absorbs and utilizes the compound. | Very High (5/5) | Very High (5/5) |
Onset time | Cumulative: 4–12 weeks | Acute: 1–3 hours |
Half-life | — | ~28 hours (Mg) |
Evidence level Quality and quantity of human research. | Strong (multiple RCTs / meta-analyses) | Moderate (some RCTs) |
Overall effect Subjective effect magnitude. | Moderate (3/5) | Moderate (3/5) |
Muscle / strength | Low (2/5) | Moderate (3/5) |
Physical energy | High (4/5) | Low (2/5) |
Focus / cognition | Moderate (3/5) | Low (2/5) |
Mood / stress | Moderate (3/5) | Moderate (3/5) |
Sleep quality | Low (2/5) | High (4/5) |
Immunity | Low (2/5) | Low (2/5) |
Recovery Post-exercise recovery support. | Moderate (3/5) | Moderate (3/5) |
Longevity / healthspan | Very Low (1/5) | High (4/5) |
Safety rating 5 = exceptionally well-tolerated; 1 = significant risk profile. | Moderate (3/5) | Very High (5/5) |
Price per serving Approximate USD per typical daily dose. | $0.18 | $0.25 |
Vegan friendly | Yes | Yes |
Gluten free | Yes | Yes |
3rd-party tested | Yes | Yes |
About Iron Bisglycinate
Best-tolerated iron form for treating deficiency anemia. Don't supplement without a confirmed low ferritin / low Hgb test.
About Magnesium Glycinate
The best-tolerated, best-absorbed magnesium form for sleep and stress. Doesn't cause loose stools like citrate.
Vetted brands, third-party testing, ships worldwide.
Vetted brands, third-party testing, ships worldwide.
Iron Bisglycinate safety
Common side effects:
- • Constipation (less than ferrous sulfate)
- • Dark stools
Avoid if:
- • Hemochromatosis
- • Iron overload
- • Untested males without deficiency
Drug interactions:
- • Levothyroxine
- • Calcium
- • PPIs
Magnesium Glycinate safety
Common side effects:
- • Mild laxative effect (rare)
- • Drowsiness
Avoid if:
- • Severe kidney disease
Drug interactions:
- • Bisphosphonates
- • Antibiotics (timing)
Common uses
- • Anemia treatment
- • Heavy menstruation
- • Endurance athletes
Stacks well with: Vitamin C
Common uses
- • Sleep quality
- • Anxiety
- • Muscle cramps
- • RLS
Stacks well with: Zinc, Vitamin D3, Melatonin
Related comparisons
Medical disclaimer
SupplementDuel is for educational purposes only and is not medical advice. Consult a physician before starting, stopping, or combining supplements — especially if you are pregnant, breastfeeding, take prescription medication, or have a chronic condition.