Quick Summary

Compare magnesium glycinate vs threonate for sleep, cognitive function, and anxiety. Learn absorption rates, dosing, side effects, and which form is right for your health goals.

Introduction

You've heard magnesium is important. You know you probably need more of it. But walk into any supplement store or browse online, and you're faced with a dizzying array: glycinate, threonate, citrate, oxide, malate...

Which one actually works?

Two forms dominate the conversation for health optimization: magnesium glycinate and magnesium threonate (technically, L-threonate or magnesium L-threonate). Both are premium forms with superior absorption compared to cheaper options like oxide or carbonate.

But they serve different purposes:

• Magnesium glycinate is often chosen for sleep, relaxation, and muscle recovery

• Magnesium threonate is the brain-focused form for cognitive function and neuroprotection

In this comprehensive comparison, you'll learn:

• How each form works in your body

• Absorption rates and bioavailability compared

• Which form may be better for sleep, anxiety, brain health

• Dosing protocols from longevity experts

• Side effects and safety considerations

• How to choose based on your specific health goals

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Quick Comparison Table

Quick Summary:

• Sleep, anxiety, muscle issues? -> Magnesium glycinate

• Cognitive decline, brain fog, memory? -> Magnesium threonate

• Want both? -> Stack them (glycinate evening, threonate morning)

The Science

Magnesium glycinate is magnesium bound to glycine, an amino acid with its own calming properties. This chelated form is highly absorbable and gentle on the digestive system.

How It Works

1. Glycine enhances GABA activity in the brain (calming neurotransmitter)

2. Magnesium relaxes muscles via regulation of calcium channels

3. Together, they promote deeper sleep and reduce anxiety

Key Benefits

• May improve sleep quality (can help you fall asleep faster, stay asleep longer)

• Can help reduce anxiety and stress (calms nervous system)

• Muscle relaxation (may help reduce cramps, tension, restless legs)

• High absorption, low laxative effect (unlike citrate or oxide)

• Can help support heart health (promotes regulate blood pressure, heart rhythm)

• Gentle on stomach (typically no digestive upset)

The form you choose can significantly impact results.

Who Uses It

• Sleep optimization: Most common use

• Athletes: Muscle recovery and cramp prevention

• Anxiety management: Calming without drowsiness during day

• Migraine prevention: Magnesium deficiency linked to migraines

Typical Dosing

• 200-400 mg elemental magnesium (300-600 mg magnesium glycinate)

• Take 30-60 minutes before bed for sleep benefits

• Safe for long-term daily use

The Science

Magnesium L-threonate (Magtein is the patented form) was specifically developed to increase brain magnesium levels. The threonate molecule acts as a carrier, helping magnesium cross the blood-brain barrier more effectively than other forms.

How It Works

1. Crosses the blood-brain barrier (unique among magnesium forms)

2. Increases synaptic density (more connections between neurons)

3. Enhances NMDA receptor function (critical for learning and memory)

4. Supports neuroplasticity (brain's ability to form new pathways)

Key Benefits

• Improves memory and cognitive function (especially short-term memory)

• Supports brain health and neuroprotection (aging, neurodegeneration)

• Enhances learning capacity (pattern recognition, information retention)

• May reduce brain fog (improves mental clarity)

• Supports attention and executive function (focus, decision-making)

• Potential for dementia prevention (early research promising)

Who Uses It

• Cognitive optimization: Biohackers, students, professionals

• Age-related decline: 50+ looking to maintain brain health

• Neurodegenerative concerns: Family history of Alzheimer's, dementia

• ADHD support: Some report improved focus (anecdotal)

Typical Dosing

• 1,500-2,000 mg total magnesium L-threonate daily

  • This provides ~144-200 mg elemental magnesium

  • Studies used 1,500-2,000 mg (the trademarked dose in research)

• Split dosing: 1,000 mg morning, 500 mg afternoon (or 1,000 mg AM, 1,000 mg PM)

• Time to see effects: 6-12 weeks for cognitive benefits

• Safe for long-term daily use

Magnesium Glycinate - High Total Absorption

• Absorption rate: ~80% (one of the highest)

• Elemental magnesium: ~14% by weight

  • 500 mg magnesium glycinate = ~70 mg elemental magnesium

• Where it goes: Muscle tissue, bones, general circulation

• Brain penetration: Minimal (doesn't cross BBB effectively)

Practical implication: Excellent for systemic magnesium needs (sleep, muscle, heart), but limited direct brain benefits.

Magnesium Threonate - Targeted Brain Absorption

• Absorption rate: ~7-8% reaches the brain specifically

• Elemental magnesium: ~8% by weight

  • 2,000 mg magnesium L-threonate = ~144-160 mg elemental magnesium

• Where it goes: Brain tissue (crosses blood-brain barrier)

• Brain magnesium increase: Studies show 15% increase in cerebrospinal fluid magnesium

Practical implication: Lower total absorption, but uniquely effective at raising brain magnesium. This is why dosing is higher.

The Trade-Off

• Glycinate: More total magnesium absorbed, better for body-wide needs

• Threonate: Less total absorption, but specifically targets the brain

Cost Consideration:

• Glycinate: $15-25 for a month's supply

• Threonate: $30-50+ for a month's supply (often more expensive due to patented Magtein)

1. Sleep Quality Magnesium Glycinate

Why Glycinate Wins:

• Glycine itself is a sleep aid (activates GABA receptors)

• Reduces sleep latency (time to fall asleep)

• Increases slow-wave sleep (deep, restorative sleep)

• Calms nervous system before bed

The Evidence:

• Clinical trials demonstrate glycine supplementation (3g) improves sleep quality

• Magnesium deficiency linked to insomnia, restless sleep

• Combined effect is synergistic

Protocol:

• Dose: 300-400 mg magnesium glycinate (200-300 mg elemental)

• Timing: 30-60 minutes before bed

• Combine with: Apigenin (chamomile extract), L-theanine for deeper sleep

Threonate for Sleep?

• Some users report vivid dreams or better sleep with threonate

• Likely due to general magnesium effects, not form-specific

• Not the primary use case; glycinate is more cost-effective for sleep

2. Cognitive Function & Memory Magnesium Threonate

Why Threonate Wins:

• Only form shown to significantly increase brain magnesium

• Improves short-term and long-term memory (human studies)

• Enhances synaptic plasticity (learning capacity)

• Supports executive function (attention, working memory)

The Evidence:

• MIT study (2010): Magnesium L-threonate improved memory in aged rats

• Human trial (2016): Improved cognitive function in adults with cognitive impairment

• Mechanism: Increases synaptic density by 50% in hippocampus (memory center)

Protocol:

• Dose: 1,500-2,000 mg total magnesium L-threonate

  • Split: 1,000 mg AM, 500-1,000 mg afternoon/evening

• Timeline: 6-12 weeks to see noticeable cognitive improvements

• Combine with: Lion's mane, omega-3s, creatine for synergistic brain benefits

Glycinate for Brain Health?

• Indirect benefits: Better sleep -> better cognitive function

• Reduced stress/anxiety -> improved focus

• But does not directly raise brain magnesium like threonate

3. Anxiety & Stress Management Magnesium Glycinate

Why Glycinate Wins:

• Glycine is a known anxiolytic (reduces anxiety)

• Magnesium regulates HPA axis (stress response system) - Learn about cortisol balance

• Calms without sedation (can be taken during day)

• Reduces physical stress symptoms (muscle tension, rapid heart rate)

The Evidence:

• Magnesium deficiency linked to anxiety disorders

• Glycine supplementation reduces subjective stress ratings

• Magnesium + glycine = dual calming mechanism

Protocol:

• Acute anxiety: 200 mg magnesium glycinate as needed

• Daily maintenance: 300-400 mg in evening

• Daytime use: 100-200 mg mid-afternoon (won't cause drowsiness for most)

Threonate for Anxiety?

• Limited research on anxiety specifically

• Aids via general magnesium effects and brain health

• Not the primary use case; glycinate more affordable

4. Athletic Performance & Muscle Recovery Magnesium Glycinate

Why Glycinate Wins:

• Reduces muscle cramps and spasms (magnesium regulates muscle contraction)

• Supports muscle recovery (reduces inflammation)

• Prevents restless legs syndrome (common in athletes)

• Improves exercise performance (when deficient)

The Evidence:

• Magnesium required for ATP production (energy)

• Deficiency common in athletes (lost through sweat)

• Supplementation reduces muscle soreness post-exercise

Protocol:

• Athletes: 400-500 mg elemental magnesium daily

• Split dose: 200 mg morning, 200 mg evening

• Post-workout: Can take immediately after training for recovery

Threonate for Athletes?

• No specific benefits over other forms for muscle function

• More expensive, not the optimal choice for athletic needs

Photo from Unsplash

5. Brain Aging & Neuroprotection Magnesium Threonate

Why Threonate Wins:

• Raises brain magnesium by 15% (unique to threonate)

• Increases synaptic density (counteracts age-related loss)

• May protect against neurodegeneration (Alzheimer's, dementia)

• Improves age-related cognitive decline (early research)

The Evidence:

• Animal studies show reversal of age-related memory decline

• Human trials show improvement in cognitive function in older adults

• Brain magnesium levels decline with age; threonate counteracts this

Protocol for Brain Longevity:

• Age 40+: Consider 1,500-2,000 mg daily magnesium L-threonate

• Family history of dementia: Start earlier (30s-40s)

• Timeline: Long-term supplementation (years) for neuroprotection

Glycinate for Brain Aging?

• Indirect benefits via improved sleep (critical for brain detoxification)

• General magnesium sufficiency important

• But threonate is the targeted brain longevity choice

Can You Take Both? (Stacking Strategy)

Yes-and many biohackers do.

The Rationale

• Different mechanisms: Glycinate for body/sleep, threonate for brain

• Different timing: Glycinate evening, threonate morning

• Complementary benefits: Total magnesium optimization

Stacking Protocol

Morning: - 1,000-1,500 mg magnesium L-threonate (cognitive boost for the day) Evening: - 300-400 mg magnesium glycinate (sleep and recovery) Total Elemental Magnesium: ~300-400 mg/day (within safe upper limit)

Who Should Stack

• High performers optimizing both sleep and cognition

• 40+ adults focusing on brain longevity + deep sleep

• Athletes with cognitive demands (esports, precision sports)

Cost Consideration

• Stacking doubles supplement costs (~$50-70/month)

• Consider priorities: If budget-limited, choose one based on primary goal

Alternative: Rotate forms every 3-4 months instead of stacking daily.

Magnesium Glycinate

Highly Tolerated

• Minimal digestive upset (unlike citrate or oxide)

• Non-laxative at standard doses

• Excess: Loose stools (>600 mg elemental magnesium at once)

• Drowsiness: Possible if taken during day (dose-dependent)

Contraindications:

• Kidney disease (magnesium excretion impaired)

• Myasthenia gravis (muscle weakness disorder)

• Heart block or severe heart disease

Magnesium Threonate

Generally Well-Tolerated

• Gentle on digestive system

• No significant side effects in studies

• Vivid dreams: Reported by some users (may be beneficial or disruptive)

• Higher cost -> more expensive to overdose accidentally

Contraindications:

• Same as glycinate (kidney disease, heart conditions)

• No unique contraindications for threonate

Safe Upper Limits

• Supplemental magnesium: 350 mg/day (NIH recommendation)

• Note: This refers to elemental magnesium from supplements, not total compound weight

• Stacking glycinate + threonate usually stays under 400 mg elemental (safe)

Signs of Excess Magnesium

• Diarrhea (most common)

• Nausea

• Low blood pressure

• Irregular heartbeat (severe overdose only)

The takeaway: Both forms are very safe at recommended doses. Threonate's lower absorption rate makes overdose even less likely.

Bryan Johnson (Blueprint Protocol)

Form: Magnesium L-threonate (morning) + Magnesium Glycinate (evening)

• Threonate dose: 1,000 mg AM (cognitive optimization)

• Glycinate dose: 400 mg PM (sleep optimization)

• Goal: Brain longevity + deep sleep for recovery

Andrew Huberman

Form: Magnesium Threonate or Glycinate (contextual)

• Threonate: For cognitive work, learning periods

• Glycinate: 300-400 mg before bed for sleep

• Addition: Magnesium L-Threonate + Theanine for focus sessions

Peter Attia

Form: Magnesium Oxide (yes, really) + others

• Note: Attia focuses on total magnesium status, not specific forms

• Pragmatic: Uses cheaper oxide for general supplementation

• Context: For patients with specific needs (sleep, cognition), recommends glycinate or threonate

Choose Magnesium Glycinate if

Primary goal is better sleep
You struggle with anxiety or stress
You experience muscle cramps, tension, or restless legs
You're an athlete needing recovery support
You want affordable, effective magnesium supplementation
You need gentle, non-laxative magnesium

Best Use Case: Sleep optimization, stress management, general health maintenance

Choose Magnesium Threonate if

Primary goal is cognitive function, memory, focus
You're 40+ and concerned about brain aging
You have family history of Alzheimer's or dementia
You experience brain fog or cognitive decline
You're willing to invest more for brain-specific benefits
You want long-term neuroprotection

Best Use Case: Brain health, cognitive longevity, age-related memory support

Consider Stacking Both if

You're optimizing both sleep and cognition
You're 40+ and prioritize longevity
You have budget for premium supplementation ($50-70/month)
You're a high performer (entrepreneur, athlete, executive)
You want comprehensive magnesium optimization

Best Use Case: Complete optimization strategy

Your Personalized Health Journey

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What to Test

Standard Test (Less Useful):

• Serum Magnesium: Measures blood levels (normal: 1.7-2.2 mg/dL)

• Problem: Only 1% of body magnesium is in blood; not reflective of tissue stores

Better Test:

• RBC Magnesium (Red Blood Cell Magnesium): Measures intracellular levels

• Optimal range: 5.0-6.5 mg/dL (not just "normal" 4.2-6.8)

• This is the test longevity experts use

When to Test

• Baseline: Before starting supplementation

• Follow-up: After 8-12 weeks of supplementation

• Maintenance: Every 6-12 months

Signs You May Be Deficient (Even if Tests Are "Normal")

• Poor sleep quality or insomnia

• Muscle cramps, twitches, or restless legs

• Anxiety, irritability, or mood swings

• Brain fog or difficulty concentrating

• Fatigue despite adequate sleep

• Irregular heartbeat or palpitations

Note: You can be functionally deficient even with normal serum levels. Symptoms + RBC magnesium is the best assessment.

[CTA: Get Tested -> Check your RBC magnesium levels with a comprehensive biomarker panel]

Magnesium Glycinate Protocol

For Sleep:

• Dose: 300-400 mg magnesium glycinate (200-300 mg elemental)

• Timing: 30-60 minutes before bed

• Stack: + Apigenin (50 mg), L-theanine (200 mg) for synergy

For Anxiety:

• Dose: 200-400 mg magnesium glycinate

• Timing: Split dose (100-200 mg mid-afternoon, 200 mg evening)

• Daytime use: Lower dose (100-200 mg) won't cause drowsiness

For Muscle Recovery (Athletes):

• Dose: 400-500 mg elemental magnesium daily

• Timing: Split (200 mg AM, 200-300 mg PM)

• Post-workout: Can take immediately after training

Magnesium Threonate Protocol

For Cognitive Function:

• Dose: 1,500-2,000 mg magnesium L-threonate daily

• Timing: Split dose

  • 1,000 mg morning (cognitive boost)

  • 500-1,000 mg afternoon or early evening

• Timeline: 6-12 weeks to see benefits

• Long-term: Consistent daily use for brain longevity

For Brain Aging Prevention:

• Dose: 1,500-2,000 mg daily

• Start age: 40+ (or earlier with family history)

• Duration: Indefinite (long-term neuroprotection strategy)

Stacking Protocol (Both Forms)

Morning:

• 1,000-1,500 mg magnesium L-threonate (cognitive optimization)

Evening:

• 300-400 mg magnesium glycinate (sleep and recovery)

Total Elemental Magnesium: ~300-400 mg/day
Cost: ~$50-70/month
Best for: Comprehensive optimization (sleep + brain)

Quick Decision Guide

Sleep, anxiety, muscle issues?
-> Magnesium Glycinate (affordable, effective)

Brain fog, memory, cognitive decline?
-> Magnesium Threonate (brain-specific, premium)

Want both sleep and brain benefits?
-> Stack them (glycinate PM, threonate AM)

On a budget?
-> Glycinate (covers 80% of needs at 1/3 the cost)

Over 40 and optimizing longevity?
-> Threonate (invest in brain health now)

Track Your Progress

• How to Improve Your Magnesium, RBC Level Naturally

Related Content

• Magnesium L-Threonate For Brain Health

• Magnesium Glycinate Benefits

• Which Magnesium Form

Supplement Protocols:

Brain Health:

Key Takeaways

Threonate crosses BBB: Only form that reaches brain directly; best for cognitive function
Glycinate doesn't cross: But synergizes with threonate; adds sleep & anxiety benefits
Combo approach optimal: Threonate (200-300mg) + Glycinate (200-300mg) for full benefits
Threonate best for: Memory, cognitive decline prevention, learning, neuroprotection
Glycinate best for: Sleep, anxiety, stress resilience, muscle recovery
Bioavailability similar: Both 85-90%+ absorption; equally efficient at cellular level
Cost consideration: Glycinate cheaper; combine with threonate for cost-effectiveness
Timing matters: Threonate morning (cognitive support); Glycinate evening (sleep)
Results timeline: 4-8 weeks for cognitive measurables; 2-4 weeks for sleep

Medical Disclaimer

This article is for educational and informational purposes only and does not constitute medical advice. The information provided should not be used for diagnosing or treating a health condition. Always consult with your doctor or qualified healthcare provider before starting any new supplement protocol, making changes to your diet, or if you have questions about a medical condition.

Individual results may vary. The dosages and protocols discussed are evidence-based but should be personalized under medical supervision, especially if you have existing health conditions or take medications.

References

1. Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-77. PMID: 20152124 | DOI: 10.1016/j.neuron.2009.12.026

2. Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4):971-990. PMID: 26519439 | DOI: 10.3233/JAD-150538

3. Kawano Y, Matsuoka H, Takishita S, Omae T. Effects of magnesium supplementation in hypertensive patients: assessment by office, home, and ambulatory blood pressures. Hypertension. 1998;32(2):260-5. PMID: 9719051 | DOI: 10.1161/01.hyp.32.2.260

4. Yamanaka R, Tabata S, Shindo Y, Hotta K, Suzuki K, Soga T, Oka K. Mitochondrial Mg(2+) homeostasis decides cellular energy metabolism and vulnerability to stress. Sci Rep. 2016;6:30027. PMID: 27444345 | PMCID: PMC4957083

5. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017;9(5):429. PMID: 28445426 | PMCID: PMC5452159