The Case for Combination: Why Take Both?
Many people choose to combine magnesium glycinate and L-threonate to leverage their distinct benefits. Magnesium is an essential mineral involved in over 300 biochemical reactions, but its various forms have different strengths. A targeted combination can address a wider range of health goals, from muscle relaxation and stress reduction to cognitive enhancement and memory support.
Benefits of Magnesium Glycinate
Magnesium glycinate is formed by binding elemental magnesium to the amino acid glycine. This combination makes it highly bioavailable, easily absorbed, and gentle on the digestive system, unlike other forms that can cause laxative effects. The addition of glycine itself contributes to its calming properties.
- Promotes Relaxation and Sleep: Glycine is an inhibitory neurotransmitter that helps calm the nervous system. Together with magnesium, it boosts GABA activity, which quietens the brain and promotes deep, restorative sleep. This makes it an ideal evening supplement for reducing anxiety and stress-related insomnia.
- Supports Muscle Function: Magnesium is crucial for muscle contraction and relaxation. Glycinate's high bioavailability ensures efficient delivery to muscle tissue, helping to alleviate cramps and tension.
- Improves Mood: By helping to regulate the HPA axis, which controls the body's stress response, magnesium glycinate can help reduce anxiety symptoms.
Benefits of Magnesium L-Threonate
Magnesium L-threonate is a newer, patented form (often known as Magtein®) specifically developed to maximize brain absorption. It is bound to L-threonic acid, which allows it to cross the blood-brain barrier more effectively than other forms.
- Enhances Cognitive Function: By increasing magnesium concentration in the brain, L-threonate supports synaptic density and neuroplasticity. Studies have shown it can improve learning ability, focus, and both short-term and long-term memory, especially in aging individuals.
- Supports Brain Health: Research indicates that L-threonate may help protect neurons and reduce neuroinflammation, potentially helping with age-related cognitive decline.
- Improves Sleep Quality through Brain Pathways: While glycinate calms the body, L-threonate improves sleep by regulating brain function and supporting circadian rhythm. It can lead to improvements in deep and REM sleep scores.
Comparison of Magnesium Glycinate vs. L-Threonate
Combining these forms means you don't have to choose between whole-body relaxation and targeted brain support. A strategic approach involves timing the supplements to maximize their specific benefits.
| Feature | Magnesium Glycinate | Magnesium L-Threonate |
|---|---|---|
| Primary Benefit | Whole-body relaxation, stress reduction, muscle health. | Targeted brain health, improved cognitive function, memory. |
| Best Time to Take | Evening (1-2 hours before bed) for maximum relaxation and sleep support. | Morning or early afternoon to support daytime cognitive function and focus. |
| Absorption Target | Systemic (whole body) absorption. | Brain (effectively crosses the blood-brain barrier). |
| Digestive Impact | Very gentle on the stomach; low risk of laxative effects. | Gentle on the digestive system. |
| Primary Goal | Physical and mental relaxation, better sleep quality. | Enhanced memory, focus, and mental clarity. |
How to Combine Magnesium Glycinate and L-Threonate Safely
While combining these two forms is safe, proper dosing is key. It is essential to monitor your total elemental magnesium intake from all sources to avoid exceeding the Tolerable Upper Intake Level (UL), which is generally set around 350 mg for supplemental magnesium in adults.
- Divide Your Doses: A common and effective strategy is to take your L-threonate dose in the morning or early afternoon to support focus and memory throughout the day. Then, take your glycinate dose in the evening, about an hour or two before bed, to aid in relaxation and sleep onset.
- Monitor Your Response: Pay close attention to how your body responds to the combination. While both are generally well-tolerated, individual responses can vary. If you notice any gastrointestinal upset or excessive drowsiness, you may need to adjust your timing or reduce your dosage.
- Consult a Professional: Before starting any new supplement regimen, especially when combining multiple forms, it's wise to consult with a healthcare provider. They can help determine the right approach and dosage for your specific needs, particularly if you have pre-existing health conditions or are taking other medications.
Conclusion
Taking magnesium glycinate and L-threonate together is a viable and potentially superior strategy for those seeking comprehensive benefits for both mind and body. By combining these two forms, you can target specific aspects of your health: using L-threonate to bolster cognitive function during the day and relying on glycinate for deep relaxation and restorative sleep at night. As with any supplement, a thoughtful approach that considers proper timing, dosage, and personal health needs will yield the best and safest results.
For more information on the research behind L-threonate and its effect on brain health, consult the studies on Magtein®, which is the proprietary form of magnesium L-threonate developed by MIT researchers.
