Magnesium threonate vs glycinate

Magnesium threonate and glycinate have distinct characteristics and benefits, especially when it comes to sleep and cognitive support.

Magnesium Threonate

• Bioavailability: Magnesium threonate is particularly noted for its ability to cross the blood-brain barrier effectively. This ability makes it beneficial for enhancing sleep depth and potentially supporting cognitive function and neuroprotection 1 2.
• Sleep Support: It helps promote relaxation and improve sleep by engaging the GABA pathway, which reduces neural activity, aiding the transition into sleep 3 4.
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• Potential Side Effects: Some individuals might experience gastrointestinal discomfort, like diarrhea, which suggests discontinuation if it occurs 5.

Magnesium Glycinate

• Bioavailability: Similar to threonate, glycinate is also effective in crossing the blood-brain barrier and promoting relaxation without the laxative effects seen in some other forms like citrate 6 1.
• Sleep and Relaxation: Magnesium glycinate supports sleep by inducing mild drowsiness and reducing anxiety, making it useful for those struggling with sleep onset or anxiety before bed 3 4.
• Neuroprotection: There are indications that glycinate might support neuron health and longevity as well, though further studies are needed 2.

Both forms are effective for those looking to improve sleep quality and are often recommended as part of a sleep-enhancing supplement stack, sometimes alongside compounds like apigenin and theanine. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications.