Magnesium Threonate Vs Glycinate: Which Is Better For Sleep?
Magnesium has become well-known for its ability to support health. Additionally, magnesium plays a key role in improving sleep quality, and the two most popular forms of magnesium supplements today are Magnesium Threonate and Magnesium Glycinate.
While both are helpful for Sleep, each has unique characteristics that may better suit your needs. In this article, we will compare them to determine which is better for your Sleep.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Threonate: Great for brain function, deep Sleep, memory, and focus.
- Glycinate: Ideal for those needing magnesium supplementation, reducing stress, relaxation, and muscle support.
- Both can be combined, but dosage should be monitored, especially for those with kidney issues.
Things To Know About Magnesium Threonate and Magnesium Glycinate
About Magnesium Threonate
Magnesium L-Threonate is a special type of magnesium supplement that helps maintain magnesium levels in the body. It supports important functions such as improving bone health, muscle function, energy production (ATP), and insulin regulation. Magnesium also boosts the immune system, helping enhance the body’s defence against viruses and cancer by supporting critical immune cells in the body [1].
A unique aspect of Magnesium Threonate is that while most magnesium forms cannot cross the blood-brain barrier, Threonate can, thus supporting brain health more effectively [2].
Some Benefits:
- Improves Brain Function: Some studies suggest that increasing magnesium levels in the brain may improve cognitive abilities and reduce cell damage caused by cognitive decline [3].
- Protects the Brain: Research indicates it can help protect brain cells from damage and reduce neurodegeneration[4].
- Supports Memory: Magnesium Threonate can improve memory and learning abilities by easily crossing the blood-brain barrier [2].
- Reduces Nerve Pain: Magnesium may help alleviate pain by inhibiting receptors related to pain sensation. It’s particularly helpful for muscle, nerve, and chronic pain [5].
- Supports Better Sleep: Magnesium L-Threonate helps improve sleep quality, especially deep and REM sleep while enhancing daytime function, energy, and productivity in adults with sleep issues [6].
About Magnesium Glycinate
Magnesium Glycinate is a magnesium supplement combined with the amino acid glycine, which helps the body manage blood sugar, blood pressure, and nerve function. It’s a form of magnesium that’s easy to absorb and typically causes less stomach discomfort, making it especially good for those with digestive issues.
This mineral helps regulate blood sugar and blood pressure, supports nerve function, promotes relaxation, and improves Sleep [7].
Some Benefits [8]:
- Promotes Relaxation and Better Sleep: Helps promote deep Sleep and relax the body, reducing stress.
- Reduces Stress: Calms the nervous system, reducing stress.
- Supports Muscle Recovery and Growth: Assists the body in protein synthesis and cell repair, which benefits those who exercise.
- Boosts Immune System: Supports immune health and has antioxidant effects.
- Reduces PMS Symptoms: Eases cramps, discomfort, and food cravings during the menstrual cycle.
- Good for Cardiovascular Health: Helps stabilize blood pressure and supports heart function.
- Prevents Cramps: Beneficial for athletes or the elderly, reducing cramps and muscle pain.
Magnesium Threonate Vs Glycinate: Comparison Table
|
Criteria |
Magnesium Threonate |
Magnesium Glycinate |
|
Main Function |
Enhances brain function, memory, and cognition |
Supports overall health, regulates blood pressure, and reduces stress |
|
Key Effects |
Improves memory, focus, deep sleep, protects the brain |
Reduces stress, supports muscle recovery, and improves sleep |
|
Absorption |
Easily crosses the blood-brain barrier, directly affects the brain |
Easy to absorb and causes less stomach discomfort |
|
Sleep Support |
Enhances deep sleep and REM sleep, reduces waking up during the night |
Relaxes the body, reduces stress, and improves sleep quality |
|
Side Effects |
Rare, but can include headaches, diarrhea, nausea, muscle spasms, or stomach irritation. Overdose can lead to magnesium toxicity, causing symptoms like facial numbness, nausea, vomiting, muscle weakness, low blood pressure, and irregular heartbeat. |
Minimal side effects, suitable for those with digestive issues. However, overdose may cause nausea, stomach pain, diarrhea, or, in more severe cases, irregular heartbeat, muscle weakness, shortness of breath, and low blood pressure. |
|
Dosage |
3000mg per day (maximum) |
200-400mg per day, may be split into 2-3 doses |
|
Onset Time |
Results seen after about 7 days of use |
Maximum effect after 2-4 weeks of use |
|
Best For |
Those needing cognitive enhancement, memory improvement, and older adults |
Those with magnesium deficiency, wanting to support cardiovascular health and reduce stress |
|
Cost |
Typically higher due to its specialized effects on the brain |
Generally more affordable and accessible |
|
Combination Possibility |
Can be combined with Glycinate, but dosage should be monitored |
Can be combined with Threonate, but care should be taken when using together |
Magnesium Threonate Vs. Glycinate For Sleep
How Does Magnesium Threonate Do For Sleep?
Magnesium Threonate helps improve sleep quality, especially deep Sleep and REM sleep. Research shows that it increases deep sleep time, reduces nighttime awakenings, and enhances energy and alertness throughout the day.
It works effectively due to its ability to cross the blood-brain barrier, directly affecting the brain to improve cognitive functions and memory. This helps you sleep better and boosts productivity and daytime performance [6].
A study published in Sleep Medicine: X (2024) also shows that Magnesium L-Threonate (MgT) can improve sleep quality and daytime alertness in adults with sleep difficulties. In a 3-week trial, participants using MgT experienced better deep and REM sleep, felt more awake, and were less fatigued during the day. MgT was found to be safe, well-tolerated, and potentially benefit brain health [2].
How Does Magnesium Glycinate Do For Sleep?
On the other hand, Magnesium Glycinate improves Sleep by relaxing the body and reducing stress. It regulates neurotransmitters like GABA, making it easier to fall into deep Sleep and reducing sleep latency. Additionally, magnesium glycinate supports better quality sleep by helping the body recover during deep Sleep and lowering the stress hormone cortisol. This helps you feel more relaxed and sleep more soundly [9].
Should I Use Magnesium Threonate Or Glycinate For Sleep?
Studies show that 50% of Americans are magnesium deficient. Therefore, magnesium supplementation is one of the top priorities for health care [10].
Magnesium Threonate is an excellent choice to improve your Sleep and help relax your mind. It helps you fall asleep faster, sleep more deeply, and support memory and focus. The best time to take it is 30-60 minutes before bed.
The recommended maximum dose of Magnesium L-Threonate in supplements is 3000mg per day for adults, excluding pregnant and breastfeeding women. This is equivalent to about 2730 mg of L-threonate and 250 mg of magnesium [11].
If you're magnesium deficient and want to improve overall health, Magnesium Glycinate is a sensible option. It supports Sleep, reduces stress, and helps stabilize blood pressure. The usual dose of magnesium glycinate ranges from 200 to 400 mg per day, divided into 2-3 doses. In some cases, the dose may increase to 500 mg/day if necessary. This form of magnesium is easily absorbed and causes fewer side effects like diarrhea [7].
In summary, threonate will be a powerful aid for better Sleep, while glycinate is highly effective in supplementing magnesium deficiency.
Can Magnesium Threonate And Glycinate Be Taken Together?
You can combine Magnesium Threonate and Glycinate. However, it’s important to be cautious with the dosage when using them together. Taking magnesium glycinate and magnesium threonate simultaneously can increase magnesium levels in the blood, especially in individuals with impaired kidney function.
Symptoms of elevated magnesium include nausea, vomiting, flushing, drowsiness, dizziness, confusion, muscle weakness, poor reflexes, low blood pressure, slow heart rate, and difficulty breathing. If you experience these symptoms, seek medical help immediately [12].
Factors To Consider When Choosing Between Magnesium Threonate Vs Glycinate
When choosing between magnesium threonate and glycinate, consider the following factors:
Purpose:
- If you want to improve Sleep and boost focus, magnesium threonate is the ideal choice. It can cross the blood-brain barrier, reduce stress, and promote deeper Sleep.
- Suppose you are magnesium deficient or want to support cardiovascular health and blood pressure. In that case, magnesium glycinate is a suitable choice due to its good absorption and low side effect risk.
Health Condition:
- Magnesium threonate is suitable for older adults or those concerned about brain function, particularly memory.
- Magnesium glycinate is ideal for those with magnesium deficiency symptoms, helping reduce stress and promoting gentle Sleep.
Time to Take Effect: The time it takes for both types of magnesium to work depends on individual physiology. However, some people report that Magnesium Threonate usually shows effects after about 7 days of use. On the other hand, Magnesium Glycinate may take 2-4 weeks to achieve maximum effectiveness.
Budget: Magnesium Glycinate is generally more affordable and more accessible.
Frequently Asked Questions
Are Threonate And Glycinate Safe To Take Daily?
Both magnesium threonate and glycinate are safe when taken in the correct doses, but taking them together or exceeding the recommended dose can lead to high magnesium levels in the blood, especially for those with kidney problems. This can cause nausea, dizziness, and muscle weakness. Therefore, before using them daily, it's best to consult your doctor to ensure safety [12].
Who Should Not Take Magnesium Threonate?
Magnesium threonate offers many benefits but may not be suitable for everyone. Individuals with kidney issues, those taking certain medications (like antibiotics or diuretics), or those prone to diarrhea should exercise caution and consult a doctor before use. Pregnant and breastfeeding women should also seek medical advice to ensure safety.
Why Is Magnesium Threonate Better?
Magnesium Threonate is considered better because it is the only form of magnesium that can cross the blood-brain barrier, directly increasing magnesium levels in the brain. This makes it the top choice for improving memory, cognitive function, and brain health [2].
Which Is The Best Form Of Magnesium To Take?
There are several forms of magnesium supplements, each offering different benefits. For example, Magnesium Threonate can help improve Sleep and relax the mind, while Magnesium Glycinate is ideal for supporting overall health. Therefore, choosing the right type of magnesium for your body is more important than selecting the "best" form.
Conclusion
Both Magnesium Threonate and Magnesium Glycinate are good for Sleep, but each has its advantages. Magnesium Threonate helps improve deep Sleep and supports brain function, while Magnesium Glycinate is easier to absorb and helps reduce stress. However, remember that the effectiveness of magnesium depends on individual factors, so if you're unsure which type is best for you, it's a good idea to consult your doctor.
References
- [1] NCI Drug Dictionary. Cancer.gov. Published 2024. Accessed November 15, 2024. https://www.cancer.gov/publications/dictionaries/cancer-drug/def/magnesium-l-threonate
- [2] Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Medicine X. 2024;8:100121-100121. doi:https://doi.org/10.1016/j.sleepx.2024.100121
- [3] Kim YS, Won YJ, Lim BG, Min TJ, Kim YH, Lee IO. Neuroprotective effects of magnesium l-threonate in a hypoxic zebrafish model. BMC Neuroscience. 2020;21(1). doi:https://doi.org/10.1186/s12868-020-00580-6
- [4] Kim YS, Won YJ, Lim BG, Min TJ, Kim YH, Lee IO. Neuroprotective effects of magnesium l-threonate in a hypoxic zebrafish model. BMC Neuroscience. 2020;21(1). doi:https://doi.org/10.1186/s12868-020-00580-6
- [5] Mathew AA, Rajitha Panonnummal. “Magnesium”-the master cation-as a drug—possibilities and evidences. BioMetals. 2021;34(5):955-986. doi:https://doi.org/10.1007/s10534-021-00328-7
- [6] Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Medicine X. 2024;8:100121-100121. doi:https://doi.org/10.1016/j.sleepx.2024.100121
- [7] noble.dana. Magnesium glycinate: Is this supplement helpful for you? - Mayo Clinic Press. Mayo Clinic Press. Published February 7, 2024. Accessed November 15, 2024. https://mcpress.mayoclinic.org/nutrition-fitness/magnesium-glycinate-is-this-supplement-helpful-for-you/
- [8] Magnesium Glycinate: Benefits, Side Effects And Uses. Forbes Health. Published May 25, 2023. Accessed November 15, 2024. https://www.forbes.com/health/supplements/magnesium-glycinate/
- [9] Kawai N, Sakai N, Masashi Okuro, et al. The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus. Neuropsychopharmacology. 2014;40(6):1405-1416. doi:https://doi.org/10.1038/npp.2014.326
- [10] Costello RB, Elin RJ, Rosanoff A, et al. Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come. Advances in Nutrition. 2016;7(6):977-993. doi:https://doi.org/10.3945/an.116.012765
- [11] Turck D, Bohn T, Castenmiller J, et al. Safety of magnesium l‐threonate as a novel food pursuant to regulation (EU) 2015/2283 and bioavailability of magnesium from this source in the context of Directive 2002/46/EC. EFSA Journal. 2024;22(3). doi:https://doi.org/10.2903/j.efsa.2024.8656
- [12] https://www.facebook.com/Drugscom. Magnesium glycinate and magnesium threonate Interactions. Drugs.com. Published 2024. Accessed November 15, 2024. https://www.drugs.com/drug-interactions/magnesium-glycinate-with-magnesium-threonate-3906-0-4466-0.html
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