Magnesium Threonate Vs Glycinate: Which Type Of Magnesium Is Best?


Magnesium is a vital component of human health. Its significance is highlighted in its relation to muscle function, nerve function, blood glucose control, and blood pressure control. While magnesium is found in many foods, it is widely marketed as a supplement because deficiencies are prevalent.

The symptoms of Magnesium deficiency include migraines, sudden cramps, PMS cramps that leave a person breathless, leg and foot cramps, swelling of hands and feet, feeling of otalgia, and toothache in the jaw muscles. This deficiency can be fulfilled by the supplements.

Among many, magnesium threonate or glycinate are two popular choices because of their unique benefits and distinct chemical compositions. While both are good for general health, each has a different role depending on the individual’s health requirements. 

This article provides a comparison between the two forms of magnesium. We will explore their specific uses, benefits, potential side effects, and appropriate dosages.

What Is Magnesium Threonate?

Magnesium Threonate

Magnesium Threonate is one of the youngest members of the magnesium family. It is unique because it penetrates a blood-brain barrier, forming a bond with threonic acid, a metabolite of vitamin C. This peculiarity makes Magnesium Threonate most effective when treating the brain and the nervous system.

Uses of Magnesium Threonate

Magnesium Threonate increases the brain strength of most people. It helps the brain’s proper functioning, including concentration, learning, and memory. It is a popular choice among people who want to improve their cognitive health, especially elderly people or those who have a diminished mind. It effectively improves the brain function.

Benefits of Magnesium Threonate

Brain Performance Boost: It improves memory, concentration, and general cognitive performance of the brain.

Makes Sleep Better: It promotes better sleep, which is fundamental for the proper functioning of the brain.

Neuroprotection: It possesses properties that protect and maintain the brain’s health.

Side effects of Magnesium Threonate

Magnesium threonate is generally safe, but there are some instances where individuals may be adversely affected by it. Those side effects include headache and dizziness or digestive disorders. Generally, these complaints are mild and usually improve with time.

Dosage of Magnesium Threonate

The dosage of Magnesium Threonate varies from person to person, depending on the condition. It generally ranges from 1000 to 2000 mg per day. When selecting an effective dose, one should consider his/her personal health needs and environmental conditions.

What is Magnesium Glycinate?

Magnesium Glycinate

The combination has great absorption and does not impact the stomach. Therefore, it is a favorite for those with stomach problems.

Applications of Magnesium Glycinate

Magnesium Glycinate is a drug that has the effect of relaxing both the body and mind. This is good for people who wish to relieve themselves of stress, raise the quality and quantity of their sleep, and ease muscle pressure. It can significantly benefit the body.

Benefits of Magnesium Glycinate

Muscle Health: It acts upon the muscles to relax and lessens the pain of cramps.

Mental Tranquility: The brain gives out a feeling that dampens anxiety and leads to a well-organized mind.

Digestive Tolerance: This form of magnesium is less likely to cause gastrointestinal problems than other alternatives.

Side Effects of Magnesium Glycinate

It’s also often regarded as safe, and the side effects are just mild gastrointestinal issues – maybe nausea or diarrhea.

Dosage of Magnesium Glycinate

The usual dose of Magnesium Glycinate is 400-600 mg of elemental magnesium for 24 hours. The most appropriate dosage is the one that best fits the particular health requirements of each individual. One should discuss with a healthcare provider for better dosage.

magnesium Threonate vS Magnesium Glycinate

There are several factors to consider when comparing magnesium Threonate and Magnesium Glycinate:

Efficacy in Brain Health: Magnesium Threonate is more effective for brain health because it has a unique way of entering the brain through the blood-brain barrier. This is an attractive option for cognitive improvement.

Gastrointestinal Tolerance: The major benefit of Magnesium Glycinate is that it causes very minimal stomach upset; hence, it is appropriate for those with sensitive stomachs or digestive conditions.

Muscle and Nerve Function: On the other hand, Magnesium Glycinate’s soothing effects on the nervous system are better suited for people seeking some stress relief and muscle relaxation.

Absorption and Bioavailability: Magnesium Threonate and Glycinate have a very high bioavailability. Magnesium Glycinate is particularly noted for its gentle impact on the digestive system.

Bottom Line

Magnesium Threonate and Magnesium Glycinate are specialized supplements for specific health needs. Magnesium Threonate enhances mental performance and cognitive functions, as it can cross the blood-brain barrier. It’s beneficial for memory, attention, and thinking.

Conversely, Magnesium Glycinate is recognized for reducing stress and muscle tension due to its high absorption and gentle digestive effects. The choice between them depends on individual health objectives: Magnesium Threonate for brain health and cognitive improvement and Magnesium Glycinate for muscle relaxation and stress relief. Consultation with a healthcare provider is advised before starting any new supplement.


Q: Can you mix Magnesium Threonate and Glycinate?

Yes, you can. They are good for health, but be mindful not to overdo it. Too much can cause stomach problems.

Q: What do you think about when choosing one?

  • It depends on your needs: For muscles and calmness, go with magnesium glycinate. If you want to support your brain, try Magnesium Threonate,
  • How it affects your stomach: Magnesium Glycinate is easy on the stomach. 
  • Talk to a doctor: Before you take new supplements, seeing a doctor is a good idea.

Q: How well do they get absorbed in the body?

Magnesium Threonate: Good for the brain. It absorbs into the brain well.

Magnesium Glycinate: Easy for the body to use. It’s a great option for replenishing magnesium levels.


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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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