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Magnesium Threonate vs Glycinate

Discover the ideal magnesium supplement for your needs! Uncover the benefits of Magnesium Threonate vs Glycinate and make an informed choice.

Key Takeaways

  • Magnesium threonate is a form of magnesium that is specifically designed to have a high absorption and ability to penetrate the blood-brain barrier. This makes it a good choice for people who are looking to improve their cognitive function, mood, or sleep.
  • Magnesium glycinate is a form of magnesium that is bound to glycine, an amino acid that has calming properties. This makes it a good choice for people who are looking to improve their sleep quality, muscle relaxation, or blood pressure.
  • The best form of magnesium for you will depend on your individual needs and goals. If you are looking to improve your cognitive function, magnesium threonate is a good option. If you are looking to improve your sleep quality, muscle relaxation, or blood pressure, magnesium glycinate is a good option.

Dietary supplements have become increasingly popular. And, magnesium supplements are no exception. Thanks to its diverse role in health, from supporting bone health to improving sleep, people are looking for ways to increase their magnesium intake.

According to research, it seems that not enough people get the daily recommended intake of magnesium. (Source)

The problem is that low magnesium levels can increase the risk of chronic illnesses, such as diabetes and heart disease, and increase the risk of osteoporosis and migraines. (Source)

Currently, there are different types of magnesium. While the magnesium molecule stays the same, it has other different molecules attached, determining its effect on the body. Some common magnesium options include magnesium threonate and magnesium oxide.

But, what’s the difference between these magnesium supplements? And, how do you know which one to pick?

Here, we’ll talk about everything related to magnesium threonate and magnesium glycinate. We’ll go over their functions, give a detailed analysis of them, and show you how to choose the best one according to your goals and needs.

Understanding Magnesium Threonate

Magnesium Threonate

Magnesium threonate, also known as magnesium L-threonate, results from combining magnesium with threonic acid, a metabolite of vitamin C.

It is a different form of magnesium specifically designed to have a high absorption and ability to penetrate the blood-brain barrier. In fact, according to research, it seems to have the highest absorption and retention rate compared to other forms of magnesium. (Source)

So, a distinguishing factor of magnesium threonate is its effectiveness in increasing magnesium levels in the brain, which is not as efficiently achieved by other forms of magnesium supplements.

Benefits Of Magnesium Threonate

  • Enhanced cognitive function: Magnesium threonate is primarily known for its potential to improve cognitive functions. This means it may help enhance memory, improve learning abilities, and increase the speed of processing information. (Source)
  • Mood regulation: Evidence suggests that magnesium threonate may have mood-stabilizing properties, which can be beneficial for those dealing with mood disorders or simply seeking to maintain a balanced emotional state. (Source)
  • Improved sleep: Magnesium threonate helps regulate neurotransmitters, promoting a good night’s sleep. This means it can be an effective tool for people with insomnia or sleep disorders.
  • Neuroprotective properties: Since magnesium threonate helps elevate magnesium levels in the brain, it can help protect against neurodegeneration and age-related cognitive decline. (Source)
  • Bone health and general wellness: Like other forms of magnesium, it can help improve bone health, cardiovascular health, and overall bodily function requiring magnesium.

Exploring Magnesium Glycinate

Magnesium glycinate is a form of magnesium bound to glycine, an amino acid that has calming properties. This combination makes magnesium glycinate highly bioavailable, meaning it can be highly absorbed in the body.

In addition, it’s known for its gentle effect on the stomach, making it a preferred choice for those with sensitive digestive systems or those looking to avoid the laxative effect commonly associated with other forms of magnesium.

Benefits Of Magnesium Glycinate 

  • Enhanced sleep quality: Magnesium glycinate is known for its ability to improve sleep quality. It helps in calming the mind and body, making it easier to fall asleep and stay asleep.
  • Muscle function and relaxation: This form of magnesium plays a crucial role in muscle function. It helps relieve muscle cramps and spasms. That is why it’s often recommended for people experiencing chronic muscle pain or those recovering from muscle injuries.
  • Blood pressure regulation: Magnesium is vital for heart health, and magnesium glycinate helps maintain normal blood pressure, leading to overall cardiovascular health. (Source)
  • Mood stabilization and stress relief: Thanks to glycine, magnesium glycinate has calming and mood-regulating properties. So, it’s potentially beneficial for those with anxiety or high-stress levels.
  • Bone health: Just like any other form of magnesium, it helps support bone health since it aids in the regulation of calcium and potassium levels. It is also involved in several metabolic processes.

Comparative Analysis: Magnesium Threonate vs Glycinate

Magnesium Complex

Now that we’ve gone over the functions of each form of magnesium, which one should you choose?

When choosing between magnesium threonate and magnesium glycinate, it’s important to understand their differences in elemental magnesium content, bioavailability, specific benefits, costs, and side effects.

Here is a detailed comparison between magnesium threonate vs magnesium glycinate to help you choose the best according to your goals and needs.

However, before we continue, before adding any supplement to your routine, make sure you consult with a doctor, especially if you are taking chronic medication. Some supplements may interact with certain medications, so it’s best to talk to a health professional.

Elemental Magnesium Content

  • Magnesium threonate: it typically contains a lower amount of elemental magnesium compared to other forms. The threonate molecule (from threonic acid) is rather large, leaving less room for magnesium. However, its specialized use is more focused on brain health rather than supplying high magnesium doses.
  • Magnesium glycinate. This form has a higher magnesium percentage compared to magnesium threonate. The reason is that glycine is a smaller molecule compared to threonate. This makes magnesium glycinate a good choice for those looking to increase overall magnesium intake.


  • Magnesium threonate: it has a unique ability to cross the blood-brain barrier, which most other forms of magnesium cannot do as effectively. This makes it highly bioavailable for brain tissues, optimizing its cognitive benefits.
  • Magnesium glycinate: it is known for its excellent bioavailability since it’s easily absorbed in the digestive tract. Its gentle effect on the gut also means that it’s less likely to cause digestive discomfort.

Benefits And Applications

  • Magnesium threonate: it is known for its effects on cognitive function, improved neurological health, improved mood, and reduced anxiety symptoms. Its applications are more related to brain health and cognitive function.
  • Magnesium glycinate: it is known for its effects on reducing muscle cramps, improving sleep and relaxation, and improving heart health by regulating blood pressure. In the end, it is a more versatile version of magnesium since it addresses a broader range of health concerns.

Side Effects And Tolerance

  • Magnesium threonate: it is usually well-tolerated, especially those who might be sensitive to other forms of magnesium.
  • Magnesium glycinate: it is less likely to cause laxative effects compared to other forms of magnesium due to its high absorption in the gut.

Cost And Availability 

  • Magnesium threonate: it is often more expensive and less commonly found than magnesium glycinate due to its specialized nature and the complex process of binding magnesium to threonic acid.
  • Magnesium glycinate: it is more widely available and often more affordable.

Can Magnesium Threonate And Glycinate Be Taken Together?

As you can see, while they may seem like similar supplements, they possess different benefits and functions.

If you still haven’t decided which one is right for you, it may have popped into your mind if it’s possible to take magnesium threonate and glycinate simultaneously.

You can combine magnesium threonate and glycinate. Combining these two forms of magnesium can provide a more comprehensive range of health benefits.

Magnesium threonate’s impact on cognitive function and magnesium glycinate’s effect on muscle relaxation and sleep make it a powerful combo.

However, while they are safe to take, the primary concern when combining any supplements is the total dosage of magnesium. Consuming large amounts of magnesium can lead to unwanted side effects, such as diarrhea, nausea, and stomach cramps.

It’s important to stay below the recommended intake of 400 mg for adults. However, it may vary based on sex, age, and other health conditions. Speak to a health professional to understand your individual needs. (Source)

Now, if you want to include both supplements into your routine, here are some things to make the supplementation as risk-free as possible.

  • Consult a health professional: We can’t emphasize this enough. Before starting a new supplement regimen, especially when combining different forms of a supplement, it’s advisable to talk with a health professional.
  • Monitor total magnesium intake: Pay attention to the total amount of magnesium being consumed. Include dietary sources in this calculation to ensure that the total intake does not exceed the recommended levels.
  • Staggering doses: Staging the doses throughout the day (if possible) to maximize absorption and minimize any potential gastrointestinal side effects.
  • Start with lower doses: When beginning a combined supplementation, it might be wise to start with lower doses of each and gradually increase to the desired amount, observing how your body reacts.
  • Listen to your body: Pay attention to how your body responds to the combination of magnesium threonate and magnesium glycinate. Adjust based on individual reactions and health needs.

Human Tonik’s Perspective

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Now, there are thousands of magnesium supplements available on the market. However, not all of them are made from high-quality ingredients.

Human Tonik offers a way to help increase your magnesium intake, made from high-quality sources. All the Human Tonik’s supplements are third-party tested, meaning they guarantee their safety and purity.

The formula is made with magnesium bisglycinate, which, as we’ve seen, is one of the most bioavailable sources of magnesium. This ensures your body receives the support it needs to thrive.

So, if you want to say goodbye to stress and promote relaxation, Magne Tonik is the supplement for you. It may help promote calmness, improve sleep, and support bone and muscle function.

The best part is that it is easy to incorporate into your life. And, if you want to mix it with other Human Tonik’s supplements (like Supergreen Tonik and Red Tonik), you can do so to help elevate your results.

Factors to Consider When Choosing Between Threonate and Glycinate

When considering adding a magnesium supplement to your diet, it’s important to take into account several factors, including your current magnesium levels, dietary sources of magnesium, and the quality of the supplements you choose.

Assessing Magnesium Levels

  • Symptoms of deficiency: Be aware of symptoms that may indicate a magnesium deficiency, such as muscle cramps, fatigue, irregular heartbeat, or mood disturbances. However, these symptoms can be nonspecific and may be caused by several factors.
  • Medical consultation: It is advisable to consult with a health professional for a proper evaluation of your magnesium levels. This can sometimes involve blood tests, though it’s worth noting that regular blood tests may not always accurately reflect total body magnesium levels.

Dietary Considerations

  • Magnesium-rich foods: Before turning to supplements, consider if you can increase your magnesium intake through diet. Foods rich in magnesium include leafy greens, nuts, seeds, legumes, whole grains, and certain fish.
  • Dietary patterns: Evaluate your overall dietary patterns. Certain diets, especially those high in processed foods, can be low in magnesium. On the other hand, diets that are high in fiber tend to be higher in magnesium.
  • Impact of other nutrients: The absorption of magnesium can be affected by other nutrients. For example, high amounts of calcium or zinc can compete with magnesium for absorption.

Choosing High-Quality Supplements

  • Forms of magnesium: There are several forms of magnesium available in supplement form. Choose the form that best suits your specific health needs.
  • Purity and quality: Look for supplements that are free from unnecessary additives, allergens, or contaminants. The products should list their magnesium content and other ingredients.
  • Third-party testing: Choose brands that undergo third-party testing. This means that an independent organization has tested the product for quality, potency, and purity. This ensures that you are getting what’s on the label.
  • Certifications: Look for certifications, such as NSF International, Non-GMO Project Verified, or GMP-certified.

Final Words

Magnesium bisglycinate and magnesium threonate are both feasible and safe options to help you increase your magnesium intake. They can help improve your sleep quality, reduce stress, and promote good bone and muscle health.

Before adding a supplement, make sure you consult with a health professional to determine if you need a magnesium supplement and what the best dose is based on your goals and needs.

In addition, make sure you search for a high-quality supplement that guarantees your safety. Magne Tonik comes as your ally to help increase your magnesium levels. It is a supplement with third-party testing, and the company offers a 365-day money-back guarantee. So, you know you can try it risk-free.

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FAQ Section

Can Magnesium Threonate And Glycinate Be Taken Together?

Yes, Magnesium threonate and magnesium glycinate can be taken together. They target different health areas and can offer complementary benefits. However, it is important to consider the total magnesium intake and consult with a healthcare provider to ensure safety and proper dosing.

What Is The Difference Between Magnesium Glycinate And Magnesium L-threonate?

Magnesium glycinate is known for its calming effects and muscle health benefits, while Magnesium L-threonate is recognized for supporting cognitive functions and brain health. Also, magnesium threonate is known for its ability to pass the blood-brain barrier, increasing magnesium levels in the brain.

Which Is Better, Magnesium L-threonate Or Magnesium Glycinate?

The choice depends on individual health needs. Magnesium L-threonate is better for cognitive and brain health, whereas magnesium glycinate is more suitable for muscle relaxation and sleep quality.

What Type Of Magnesium Should I Take?

The type of magnesium to take depends on your specific health goals. Consulting with a healthcare provider is recommended to determine the most suitable form of magnesium for your needs.

Can Magnesium L-threonate Help With Hair Loss?

While there is no direct link between magnesium L-threonate and hair loss treatment, its benefits for overall health and stress reduction may indirectly support hair health.

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