Both forms of magnesium are excellent for sleep, but they work differently. Glycinate provides systemic relaxation and is more affordable, while Threonate specifically crosses the blood-brain barrier for cognitive benefits.
The Verdict
Choose Magnesium Glycinate for general sleep support and muscle relaxation. Choose Threonate if you also want cognitive benefits and can afford the higher price.
Feature Comparison
| Feature | Magnesium Glycinate | Magnesium Threonate |
|---|---|---|
| Sleep Quality | Excellent | Excellent |
| Crosses Blood-Brain Barrier | Limited | Yes✓ |
| Muscle Relaxation | Excellent✓ | Good |
| Cognitive Benefits | Limited | Yes (studied)✓ |
| Price | Affordable✓ | Expensive |
| Elemental Mg per Dose | Higher✓ | Lower |
| Research for Sleep | Good | Good |
| GI Tolerance | Excellent | Excellent |
Magnesium Glycinate
Pros
- Excellent for sleep and relaxation
- Glycine adds calming benefits
- Very affordable
- Well-absorbed without GI issues
- Good for muscle cramps/restless legs
Cons
- Limited brain penetration
- Less research on cognitive effects
- May need to pair with other nootropics
Magnesium Threonate
Pros
- Specifically designed to cross blood-brain barrier
- May improve memory and cognition
- Studied for brain health
- Well-tolerated
- Patented Magtein form
Cons
- Significantly more expensive
- Lower elemental magnesium content
- Need more capsules per dose
Who Should Choose What
Choose Magnesium Glycinate if:
Most people who want better sleep, muscle relaxation, and general magnesium supplementation
Choose Magnesium Threonate if:
Those who want cognitive benefits alongside sleep improvement and don't mind paying more
Pricing Comparison
Magnesium Glycinate
$15-25 for 2-month supply
Magnesium Threonate
$40-60 for 1-month supply
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