January 27, 2024

Magnesium Glycinate Vs Magnesium Threonate

magnesium threonate vs glycinate

Selecting the ideal form of magnesium can make an enormous impactful statement about your health goals. Popular options are magnesium glycinate and magnesium threonate, with each offering unique advantages for wellness.

Both magnesium threonate and magnesium citrate are chelated to glycine, an organic form of vitamin C metabolites. But magnesium threonate stands out for its ability to cross the blood-brain barrier more quickly and may increase cognitive performance. Both forms offer benefits for mental health and relaxation but each may suit specific needs better.

Health Benefits

Magnesium is an essential natural mineral, essential for optimal body functioning ranging from muscle and nerve function, bone health and heart rhythm regulation. Magnesium comes in many forms including magnesium glycinate and citrate; both options provide benefits tailored to meet specific needs and goals.

Magnesium glycinate is widely recognized for its ability to increase sleep quality. Furthermore, magnesium glycinate can relax muscles and ease tension as well as helping maintain positive mood stability and decrease stress levels due to glycine's soothing qualities.

Magnesium threonate may help enhance cognitive performance and promote brain health. This supplement has the unique ability to cross the blood-brain barrier more readily than others and may promote neuroprotection while improving memory retention. To find the appropriate magnesium supplement for you, begin taking lower doses at first and observe how your body reacts before increasing them gradually over time. When selecting a high-quality supplement that comes with third-party testing as well as money back guarantees it's key that it adheres to such criteria.

Side Effects

Both forms of magnesium can provide numerous health advantages. Both forms of magnesium are well-absorbed and rarely cause adverse gastrointestinal side effects, making them great choices for people with magnesium deficiency or sensitive stomachs. Both varieties also support muscle function, relaxation and healthy sleep patterns as well as cognitive health and cognitive performance.

Magnesium glycinate is often recommended to enhance cognitive function as it crosses the blood-brain barrier more efficiently than other forms of magnesium. Studies indicate it may improve synaptic density and plasticity, thus supporting learning and memory functions.

Magnesium threonate, on the other hand, is well known for its stress relief and sleep-inducing properties. Additionally, magnesium threonate may reduce cortisol and other stress hormones from being secreted by your nervous system and alleviating anxiety. Plus it has been shown to support muscle function and prevent cramps - making magnesium threonate an excellent choice for people wanting to improve both mental health and prevent muscle stress simultaneously.


Magnesium threonate has long been considered an effective supplement to aid cognitive health, due to research showing it increases synapses density in the brain, raises magnesium levels more effectively than other forms of magnesium, improves memory retention, and does not have laxative side-effects like some forms of magnesium such as glycinate do.

Evidence supports its ability to reduce stress and anxiety symptoms, promote relaxation, and enhance muscle function. As with glycinate, this supplement also offers benefits related to bone and cardiovascular health.

Magnesium threonate's main benefit lies in its ability to enhance sleep quality. By regulating neurotransmitters to promote restful slumber and supporting new brain cell formation and synapses formation, magnesium threonate can promote better quality restful slumber. Studies have revealed that just six weeks after supplementing with magnesium threonate decreased subject's average brain age by 9.4 years when compared with control group subjects!


Magnesium comes in various forms, each offering different health benefits depending on what goals are being addressed. Magnesium glycinate is particularly popular due to its ability to promote muscle relaxation and support nervous system health while supporting bone health as well as helping regulate blood sugar and heart rhythms.

Magnesium threonate, on the other hand, is well-regarded for its ability to enhance cognitive function by crossing the blood-brain barrier more quickly than other forms of magnesium. Furthermore, it increases brain levels of BDNF molecules that promote neural plasticity and facilitate learning and memory functions.

While both forms of magnesium can help you sleep better, it's essential that your supplement fits with your specific needs and health goals. A diet rich in nuts, seeds and leafy greens should provide plenty of magnesium; magnesium glycinate may be best suited to promote sleep; for cognitive health it may be more suitable.

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