Jul 3, 2025
Magnesium Glycinate vs. Threonate: Which is Best for Sleep?
Two forms of magnesium, one goal: better sleep. Which one should you take?
Sleep
Written by
Mito Team
Not getting enough quality sleep is frustrating. People suffering from poor sleep are turning to supplements like magnesium as a natural way to unwind and reset. But not all forms of magnesium work the same way in the body.
When it comes to better sleep, two forms stand out: magnesium glycinate and magnesium threonate. Each one supports sleep differently, and knowing the difference can help you choose the one that actually works for your body.
Why Magnesium Matters for Sleep
Magnesium is a mineral your body uses to regulate over 300 biochemical reactions. One of its core roles is helping calm the nervous system. It supports neurotransmitters like GABA, helps regulate melatonin, and eases muscle tension. All of which make it easier to fall asleep and stay asleep.
But not all forms of magnesium work the same way in the body. Some are better absorbed. Others target specific tissues. When it comes to sleep, two types are especially popular: magnesium glycinate and magnesium threonate.
What Is Magnesium Glycinate?
Magnesium glycinate is a combination of elemental magnesium and glycine, an amino acid that also promotes relaxation.
Benefits of Magnesium Glycinate for Sleep
Supports deeper sleep: Glycine itself may promote more restorative slow-wave sleep.
Calms the nervous system: It boosts GABA activity, which helps quiet the brain at night.
Gentle on the stomach: Unlike some forms of magnesium, it’s less likely to cause digestive upset.
Reduces muscle tension: Helpful if stress, soreness, or restless legs disrupt your sleep.
Magnesium glycinate is a great choice if you're dealing with stress-related sleep issues, nighttime tension, or just want to maintain better sleep. A good quality magnesium glycinate supplement is usually easy to take and works well for daily use.
What Is Magnesium Threonate?
Magnesium threonate, also known as threonate magnesium, is a newer type of magnesium made by combining it with threonic acid, which comes from vitamin C. What makes it special is that it can cross the blood-brain barrier.
Magnesium Threonate Benefits
Enhances magnesium levels in the brain: This can support cognitive function and mental clarity.
Supports sleep through brain health: It helps with sleep cycles by affecting brain cells instead of just sedating the body.
May improve memory and learning: Studies suggest it can help with age-related cognitive decline.
When people mention magnesium threonate and sleep, they usually mean its indirect benefits, like reduced stress, a calmer mind, and better sleep cycles.
Key Differences: Magnesium Glycinate and Threonate
Feature | Magnesium Glycinate | Magnesium Threonate |
Main Benefit | Physical and mental relaxation | Brain function and circadian rhythm support |
Sleep Effects | Eases anxiety, muscle tension, helps fall and stay asleep | Enhances brain magnesium, may improve sleep quality via cognition |
Absorption | High | Moderate to high (especially in the brain) |
Ideal For | Stress, insomnia, tension | Brain fog, sleep disruption from mental overactivity |
Cost | Affordable | Higher price point |
Both are excellent magnesium supplements, but your choice depends on what’s causing your sleep issues.
Which One Should You Choose?
Here’s how to decide between magnesium glycinate and threonate for sleep:
Choose Magnesium Glycinate If:
You struggle to fall asleep due to stress or anxiety.
You deal with muscle cramps or tightness at night.
You want something calming that’s easy on digestion.
You're looking for a budget-friendly, daily supplement.
A magnesium glycinate supplement is great for helping with sleep and is usually a top choice for those dealing with insomnia or restlessness at night.
Choose Magnesium Threonate If:
Your mind races at night, keeping you from falling asleep.
You have brain fog or trouble focusing during the day.
You want to support long-term brain health while improving sleep.
You’re okay with a slightly higher investment for cognitive support.
The magnesium threonate supplement can be helpful for people with overstimulated brains, like entrepreneurs, students, shift workers, or anyone feeling mentally burned out.
Can You Take Both?
Yes, some people find it helpful to take both forms. This is because magnesium glycinate helps calm the body, while threonate supports brain function and relaxation. When taken together in the right doses, they can work well together.
But before taking a dose and combining magnesium supplements, it’s important to understand your baseline levels.
Mito Health offers comprehensive blood testing that checks your magnesium levels, along with over 100 other key biomarkers related to sleep, stress, and recovery. If you're not sure you're getting enough magnesium, or if your sleep troubles come from nutrient deficiencies, inflammation, or hormonal imbalances, our lab panels can help you find out.
The Right Magnesium For Better Sleep
Magnesium is a great ally for better sleep, but the right form depends on what you need. Magnesium glycinate is a perfect choice if you're dealing with stress-related sleep issues, while magnesium threonate is best for those feeling mentally overloaded or fatigued.
Choosing between magnesium glycinate and threonate doesn’t have to be complicated. Consider what’s keeping you up at night—your body will tell you what it needs.