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Magnesium Glycinate vs L-Threonate: Which One Is Right for You?

Magnesium is a vital mineral that plays a role in over 300 biochemical reactions in the body, from energy production to muscle function and brain health. 

But with so many forms of magnesium supplements available, how do you choose the right one? 

Two popular options — magnesium glycinate and magnesium L-threonate — stand out for their unique benefits. 

So, which is better, magnesium glycinate or L-theanine? Let’s dive into the details to help you decide which one might be best for your needs.  

What is Magnesium Glycinate?  

Magnesium glycinate is a combination of magnesium and glycine, a calming amino acid. This form is known for its high bioavailability and gentle effect on the stomach, making it a favourite for those with digestive sensitivities.  

Key Magnesium Glycinate Benefits:

Calming Effects: Glycine acts as a neurotransmitter in the brain, helping with relaxation and making it ideal for stress and anxiety relief. It may also help improve depression symptoms. 

1. Sleep Support: It helps regulate neurotransmitters like GABA, which help you get restful sleep by transitioning your body into a relaxed state. It may also help reduce your sleepiness and fatigue the next day.
2. Muscle Recovery: As magnesium is needed for healthy muscle function, magnesium glycinate supports muscle relaxation and prevents cramps and spasms. 
3. Gentle on the Stomach: Unlike other forms, it’s less likely to cause digestive issues like diarrhea, even at higher doses. 

Best For: Stress relief, sleep improvement, muscle relaxation and general magnesium supplementation.  

Further Reading: Magnesium Glycinate FAQs Part 1

What is Magnesium L-Threonate?  

Magnesium L-threonate is a newer form of magnesium that combines magnesium with threonic acid, a metabolite of vitamin C. It’s easily absorbed but its standout feature is its ability to cross the blood-brain barrier, making it particularly effective for brain health.  

Key Magnesium L-Threonate Benefits:

1. Cognitive Enhancement: Boosts memory, learning and focus by increasing magnesium levels in the brain as it can cross the blood-brain barrier. While more studies are needed, it may also help reduce ADHD symptoms.
2. Neuroprotection: Supports neuroplasticity, the brain’s ability to adapt and form new connections, helping protect the brain from damage and then helping with recovery from injuries like strokes and concussions. 
3. Sleep Quality: Improves deep sleep, which is crucial for restoration and memory consolidation. 
4. Potential for Brain Disorders: Early research suggests benefits for conditions like Alzheimer’s and ADHD, helping slow down the progression of these diseases. 

Best For: Cognitive support, memory enhancement, and brain health.  

Further Reading: Magnesium L-Theonate and Sleep

Magnesium Threonate vs Glycinate: A Side-by-Side Comparison  

Further Reading: Magnesium Glycinate FAQs Part 2

How to Choose Between Magnesium Glycinate vs Threonate

The choice between magnesium glycinate vs threonate depends on your specific health goals. For example:

• For General Magnesium Deficiency: Magnesium glycinate is a safe and effective choice. It’s gentle, calming, and supports overall health.  
• For Brain Health: Magnesium L-threonate is the clear winner. Its ability to boost brain magnesium levels makes it ideal for cognitive enhancement and neuroprotection.  
• For Sleep: Magnesium glycinate may have an edge due to glycine’s calming effects.  
• For Cognitive Function: Magnesium L-threonate is the better option for memory, learning, and focus.  

Dosage and Timing  

Magnesium Glycinate:  

• Dosage: 360mg to 420mg of elemental magnesium each day, depending on sex and age. Check the back of the magnesium glycinate supplement to see how much elemental magnesium it contains. 
• When to Take: Evening for sleep support or any time of day for general health, as long as you’re consistent. 

Magnesium L-Threonate:  

• Dosage: 360mg to 420mg of elemental magnesium each day, depending on sex and age. Check the back of the magnesium l-threonate supplement to see how much elemental magnesium it contains.
• When to Take: Evening for sleep or cognitive benefits, or any time of day for general brain health, as long as you’re consistent.

Potential Side Effects  

Both forms are generally well-tolerated, but here’s what to watch for:  

• Magnesium glycinate side effects: Rarely causes digestive issues.  

• Magnesium l-threonate side effects: May be more expensive and less studied, but side effects are minimal.  

While magnesium glycinate and magnesium L-threonate are both excellent supplements to restore circulating magnesium levels and support your sleep, they serve different purposes. 

If you’re looking for relaxation, better sleep or muscle recovery, magnesium glycinate is your go-to. If brain health, memory and cognitive function are your priorities, magnesium L-threonate is the better choice.  

Remember, the benefits of these supplements vary from person to person, with some people experiencing improvements earlier while others may barely notice any change.

Always speak with your doctor before starting any new supplement, especially if you have underlying health conditions or are taking medications.  

Further Reading: Magnesium Glycinate FAQs Part 3

Quick Reference Magnesium Comparison Chart  

End Note

So, now you know which is better, magnesium L-threonate or glycinate. 

By understanding the unique benefits of each form of magnesium, you can make an informed decision and choose the magnesium supplement that best suits with your health needs. Whether it’s calming your nerves or boosting your brainpower, magnesium has you covered!

If you’ve decided to start taking a magnesium glycinate supplement, Xandro has you covered. Our Magnesium Glycinate 500mg helps boost your elemental magnesium levels to help improve your sleep, reduce muscle cramps and relieve anxiety. Try it today!

If you enjoyed this magnesium threonate vs glycinate comparison, keep an eye out for our upcoming magnesium wars series where we cover magnesium glycinate versus other forms of magnesium.