Compare
Magnesium Citrate vs Magnesium L-Threonate
Compare Magnesium Citrate and Magnesium L-Threonate: timing, food, doses, forms and existing interaction guidance.
| Magnesium Citrate | Magnesium L-Threonate | |
|---|---|---|
| Category | Minerals | Minerals |
| Best time | Breakfast / Dinner | Bedtime |
| Food | With or without food | With or without food |
| Common dose | 100–350 mg | 100–150 mg |
| Upper limit | 350 mg/day UL applies to all supplemental magnesium combined (not food); mainly to prevent diarrhea. | 350 mg/day UL applies to all supplemental magnesium combined (not food); mainly to prevent diarrhea. |
| Solubility | Water-soluble | Water-soluble |
| Description | One of the better-absorbed, inexpensive forms: in a randomized comparison it raised magnesium levels more than amino-acid chelate or oxide. Its laxative effect is useful for constipation but limits the dose some people tolerate. | Form designed to raise magnesium in the brain, which it did in rats. In an industry-sponsored randomized trial in adults with sleep complaints, it improved sleep-quality scores. It supplies little elemental magnesium per gram, so it's a poor way to correct a deficiency. |
| Timing note | Any time of day, with a glass of water. Larger doses loosen stools — it's also sold as a laxative. | Commonly taken in the evening, sometimes split morning and evening. |
| Forms to look for |
|
|
| References |
|
Common product or study range — not a personal recommendation. Upper limits are ceilings, not targets.
If you take both
Usually unnecessary — both supply magnesium, and the amounts add up.
Pick one form, or add up the elemental magnesium on both labels.
Common questions
What is the difference between Magnesium Citrate and Magnesium L-Threonate?
Magnesium Citrate: One of the better-absorbed, inexpensive forms: in a randomized comparison it raised magnesium levels more than amino-acid chelate or oxide. Its laxative effect is useful for constipation but limits the dose some people tolerate. Magnesium L-Threonate: Form designed to raise magnesium in the brain, which it did in rats. In an industry-sponsored randomized trial in adults with sleep complaints, it improved sleep-quality scores. It supplies little elemental magnesium per gram, so it's a poor way to correct a deficiency.
Can I take Magnesium Citrate and Magnesium L-Threonate together?
Usually unnecessary — both supply magnesium, and the amounts add up.