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Magnesium Glycinate vs Magnesium L-Threonate
Compare Magnesium Glycinate and Magnesium L-Threonate: timing, food, doses, forms and existing interaction guidance.
| Magnesium Glycinate | Magnesium L-Threonate | |
|---|---|---|
| Category | Minerals | Minerals |
| Best time | Bedtime | 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 | Magnesium bound to the amino acid glycine. Popular for sleep and generally well tolerated, with less laxative effect than citrate or oxide. Trials of this specific form are scarce — the sleep reputation is extrapolated from magnesium and glycine separately. | 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 | Usually taken in the evening or at bedtime; it's gentle on the stomach, so food is optional. | Commonly taken in the evening, sometimes split morning and evening. |
| Forms to look for |
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| References |
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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 Glycinate and Magnesium L-Threonate?
Magnesium Glycinate: Magnesium bound to the amino acid glycine. Popular for sleep and generally well tolerated, with less laxative effect than citrate or oxide. Trials of this specific form are scarce — the sleep reputation is extrapolated from magnesium and glycine separately. 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 Glycinate and Magnesium L-Threonate together?
Usually unnecessary — both supply magnesium, and the amounts add up.