Magnesium Threonate vs. Glycinate: Which Works Better for Your Brain or Sleep?
- Amara Life Labs
- Jul 23
- 2 min read
Updated: Jul 24
Most people hear “magnesium” and think of muscle cramps or sleep. But there isn’t just one kind of magnesium—and using the wrong type could mean you’re wasting money and missing results.
Two of the most popular—and most misunderstood—are magnesium threonate and magnesium glycinate.
They work differently in the body. And depending on your goals—better sleep or sharper cognition—one might be more effective for you than the other.
Not All Magnesium Is Created Equal
Magnesium is a critical mineral for over 300 biochemical reactions in your body. But the form it comes in determines where it goes and how well it’s absorbed.
Magnesium Threonate (often sold as Magtein) crosses the blood-brain barrier.
Magnesium Glycinate (also called bisglycinate) binds to the calming amino acid glycine.
Both are valuable—but they serve different purposes.
Magnesium Threonate: The Brain Booster
What It Does: Magnesium threonate was developed to improve cognitive function, memory, and brain plasticity. It’s one of the only forms shown to increase magnesium levels in the brain.
Best For:
Focus, learning, memory
Midlife or aging brain support
Brain fog or mental fatigue
When to Take It: Usually in the afternoon or early evening, since its primary benefit is neural—not sedative.
Backed By Science? Yes. Animal studies and small human trials show improvements in working memory and executive function, especially in older adults.
Magnesium Glycinate: The Sleep + Recovery Essential
What It Does: Magnesium glycinate combines magnesium with glycine, a calming amino acid that promotes relaxation, deep sleep, and nervous system balance.
Best For:
Sleep onset and sleep quality
Recovery and parasympathetic activity
People sensitive to GI issues (glycinate is gentle on the stomach)
When to Take It:Before bed, 1–2 hours prior.
Backed By Science? Glycine has research behind its ability to lower core body temperature and increase slow wave sleep. Combined with magnesium, it may improve HRV and stress resilience.
So Which Should You Take?
It Depends!
Some people use both, stacking threonate earlier in the day and glycinate before bed. Just watch your total dose (~300–400 mg elemental magnesium/day unless directed otherwise).
The Bottom Line
If your priority is sleep, recovery, or stress management, magnesium glycinate is your best bet.If you’re looking to support brain health, memory, or mental clarity, magnesium threonate is worth considering. The key is matching the form to the function—not just grabbing whatever’s on the shelf.
Want help dialing in your supplement stack for sleep, recovery, or performance? Learn more about personalized coaching and testing at Amara Life Labs.
We’ll help you cut through the noise and build a stack—and a system—that works for your goals.
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