Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, but not all magnesium supplements are created equal. Two of the most popular forms—magnesium glycinate and magnesium threonate—offer distinct benefits. Understanding their differences can help you choose the best option for your health goals.
What Are Magnesium Glycinate and Magnesium Threonate?
Magnesium Glycinate
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Formed by combining magnesium with glycine, a calming amino acid.
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Known for high bioavailability and gentle effects on the digestive system.
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Commonly used for stress relief, sleep improvement, muscle relaxation, and correcting magnesium deficiency.
- Heart Health Supplements: This magnesium glycinate capsule activates the enzymes necessary for neuromuscular contractions, cardiac function, and more*
- Energy & Bone Support: Magnesium supports metabolism of carbs and amino acids; supports energy production and use of calcium, phosphorus, sodium, and potassium*
- Overall Health & Nutrient Metabolism: This magnesium glycinate supplement helps the metabolism and utilization of vitamin B6, vitamin C, vitamin E, and more*
- Sleep & Relaxation Aid: Magnesium glycinate may help to support the sleep cycle and aid a sense of relaxation by increasing total dietary magnesium intake daily*
- Pure Difference: Our supplements are made with premium ingredients sourced from trusted suppliers, then manufactured and tested to verify potency and purity; Pure Encapsulations products are free from common allergens, unnecessary binders, fillers, and preservatives, and GMOs
- Heart, nerve and bone support supplement: contains one 60 count bottle of Nature Made Magnesium Glycinate 200 mg per serving Capsules for a 30-day supply
- A high absorption Magnesium supplement for women and men that helps convert food into cellular energy and support muscle relaxation, bone health, heart health, nerve health
- Gentle on the stomach, Magnesium Glycinate helps relax the body, and is a highly bioavailable form of magnesium that is 100% chelated
- Magnesium helps support the production of Melatonin
- Adults take two Magnesium capsules daily with water and a meal
- YOU’RE LIKELY MAGNESIUM DEFICIENT - According to World Health Organization statistics, as much as 75% of the U.S. adult population does not meet the U.S. Food and Drug Administration’s Recommended Daily Intake of 420 mg
- EASY ON THE STOMACH: Magnesium Glycinate is created by bonding the elemental magnesium with the amino acid glycine, resulting in a form of magnesium that is easier on the stomach than other forms such as magnesium oxide
- SIX MONTH SUPPLY: Each capsule contains 400mg of Magnesium Bisglycinate (aka glycinate)
- ROOTED IN QUALITY: Manufactured and Tested in the USA from Globally Sourced Ingredients. Double Wood's Magnesium Glycinate 400mg is manufactured and tested for microbes and heavy metals right here in the USA from Globally Sourced Ingredients. Plus, it is Non-GMO and gluten-free
- WE BOTTLE WELLNESS: At Double Wood we provide pure, potent supplements that deliver exceptional value, all backed by careful sourcing and rigorous third-party testing
Magnesium Threonate
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Created by binding magnesium to threonic acid, a metabolite of vitamin C.
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Unique in its ability to cross the blood-brain barrier, delivering magnesium directly to the brain.
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Primarily used for cognitive enhancement, memory support, and long-term brain health.
- ONLY FORM OF MAGNESIUM ABLE TO SUPPORT MAGNESIUM LEVELS IN THE BRAIN: Magtein Magnesium L-Threonate is a magnesium breakthrough supplement and the only form of magnesium clinically proven to support magnesium levels in the brain
- CLINICALLY STUDIED FOR COGNITIVE HEALTH: Multiple clinical studies show Magnesium L Threonate can help support cognitive health
- HIGHLY BIOAVAILABLE FORM OF MAGNESIUM: L-Threonate is a mineral chelating agent that is able to greatly enhance the bioavailability of magnesium making it highly absorbable
- MAGNESIUM FOR SLEEP: Magnesium Threonate is commonly taken alongside L-Theanine and Apigenin in a sleep cocktail for nighttime assistance (treonato de magnesio)
- WE BOTTLE WELLNESS: At Double Wood we provide pure, potent supplements that deliver exceptional value, all backed by careful sourcing and rigorous third-party testing
- Quick thinking: Want to stay sharp? Try magnesium L-threonate: this form of magnesium helped maintain executive function and “quick thinking” in clinical studies.
- Short-term memory: magnesium L-threonate helps support your working or “short term” memory health, so you don’t forget where you put your car keys, etc.
- Cognitive health: magnesium plays an important role in your brain, supporting cognitive function. Magnesium L-Threonate is a special form of magnesium well-studied for cognitive health.
- Ingredients matter - Sourced using only the finest raw ingredients with the purity and potency your body deserves. The majority of our products are non-GMO, gluten-free and manufactured in the USA—and a Certificate of Analysis is available for every product we produce.
- Live your healthiest life - For over 40 years, we’ve been developing advanced, effective formulas made with the highest standards and based on the latest scientific findings. We believe the answers to a healthier, richer life are within reach, and that rigorous scientific research is the path to get us there. That’s why so many of our nutritional formulas are designed using specific ingredients and amounts based on scientific studies.
- 2 grams of Magnesium L-Threonate for cognitive support*
- A patented form of magnesium that readily crosses the blood-brain barrier for utilization in the brain*
- Take 3 capsules daily in divided doses (take 1 capsule during the daytime, preferably in mid-afternoon and take 2 capsules one hour before sleep)
- Supports brain health and may facilitate learning and memory, as well as a relaxed mood*
- Made and quality tested in the USA with globally sourced ingredients*
Key Differences at a Glance
| Feature | Magnesium Glycinate | Magnesium Threonate |
|---|---|---|
| Main Benefit | Stress relief, sleep, muscle relaxation | Cognitive support, memory, brain health |
| Bioavailability | High, gentle on stomach | High, especially for brain uptake |
| Best For | Magnesium deficiency, anxiety, sleep issues | Cognitive enhancement, age-related decline |
| Dosage (typical) | 300–400 mg daily | ~145 mg elemental magnesium (2000 mg compound) daily |
| Onset Time | 2–4 weeks for effects | 7 days to 4 weeks for cognitive effects |
| Side Effects | Rare; may cause nausea or diarrhea at high doses | Rare; may cause drowsiness, headache |
| Cost | Generally less expensive | Typically more expensive |
Health Benefits
Magnesium Glycinate
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Stress & Anxiety Relief: Glycine acts as a neurotransmitter, promoting relaxation and reducing anxiety.
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Improved Sleep: Supports restful sleep by regulating neurotransmitters like GABA.
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Muscle Recovery: Helps prevent cramps and spasms, supports muscle function.
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Digestive Tolerance: Less likely to cause diarrhea compared to other forms.
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Blood Sugar Control: Shown to improve glycemic control in people with prediabetes and type 2 diabetes.
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Pain Management: May help with chronic pain due to its NMDA receptor antagonist properties.
Magnesium Threonate
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Cognitive Enhancement: Increases magnesium levels in the brain, supporting memory, learning, and neuroplasticity.
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Age-Related Decline: Studies show supplementation can “reverse” brain aging by improving cognitive function and reducing brain atrophy in older adults.
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Neuroprotection: May help protect against neurodegenerative diseases and cognitive decline.
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Sleep & Mood: Also supports sleep and may reduce anxiety, but its standout benefit is cognitive support.
When to Choose Each Form
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For General Magnesium Deficiency, Stress, or Sleep:
Magnesium glycinate is the preferred choice. It’s gentle, highly absorbable, and effective for calming the nervous system and improving sleep quality. -
For Cognitive Support or Age-Related Memory Concerns:
Magnesium threonate is the best option due to its unique ability to cross the blood-brain barrier and directly increase brain magnesium levels. -
For Muscle Recovery and Chronic Pain:
Magnesium glycinate’s calming and muscle-relaxing properties make it ideal. -
For Neuroprotection and Brain Longevity:
Magnesium threonate stands out for those focused on long-term brain health.
Safety and Side Effects
Both forms are generally well-tolerated:
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Magnesium Glycinate: Rarely causes digestive upset; high doses may cause mild gastrointestinal symptoms.
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Magnesium Threonate: Rare side effects include drowsiness, headache, and a sensation of increased blood flow to the head.
People with kidney disease, pregnant or breastfeeding women, and those taking certain medications should consult a healthcare provider before supplementing.
Conclusion
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Choose magnesium glycinate if your primary goals are to address magnesium deficiency, reduce stress, improve sleep, or support muscle health.
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Choose magnesium threonate if you are seeking cognitive enhancement, memory support, or protection against age-related cognitive decline.
Both forms are effective and safe for most people, but their targeted benefits make them better suited for different health priorities. Always consult a healthcare professional before starting any new supplement regimen.
“For general relaxation, glycinate is typically more suitable, whereas threonate is often preferred for cognitive benefits and memory support.”
