Magnesium Threonate vs. Glycinate — What 330+ People Report
Magnesium threonate and magnesium glycinate are two of the most commonly discussed magnesium forms in the supplement community. Based on 330+ combined self-reported experience logs on Narrated, threonate is more commonly logged for cognitive performance (48%) while glycinate is more commonly logged for sleep (57%). Glycinate has a higher median outcome score (7.6/10 vs 6.8/10) and a higher "would run again" rate (74% vs 61%).
What is the difference between magnesium threonate and glycinate?
Both are forms of supplemental magnesium bound to different compounds:
- Magnesium Threonate (Magtein): Magnesium bound to threonic acid, a metabolite of vitamin C. It was developed at MIT and is marketed for its ability to cross the blood-brain barrier. Research is more limited than other magnesium forms.
- Magnesium Glycinate: Magnesium bound to the amino acid glycine. It is one of the most bioavailable forms of magnesium and is widely used for sleep, relaxation, and general magnesium supplementation.
Both are dietary supplements, legal, and widely available in the US and UK.
How do the self-reported goals compare?
| Goal | Threonate (150+ logs) | Glycinate (180+ logs) |
|---|---|---|
| Cognitive Performance | 48% | 8% |
| Sleep | 32% | 57% |
| Stress/Anxiety | 8% | 24% |
| General Supplementation | 12% | 11% |
People logging for cognitive goals tend to choose threonate. People logging for sleep tend to choose glycinate.
How do the outcomes compare?
| Metric | Threonate | Glycinate |
|---|---|---|
| Median outcome score | 6.8 / 10 | 7.6 / 10 |
| Would run again | 61% | 74% |
| Neutral | 24% | 18% |
| Would not run again | 15% | 8% |
Glycinate shows a higher outcome score and "would run again" rate in self-reported data. This may reflect differences in the goals being pursued, individual response, or the compounds themselves — self-reported data cannot establish causation.
How do the reported side effects compare?
| Side Effect | Threonate | Glycinate |
|---|---|---|
| None reported | 48% | 62% |
| Digestive discomfort | 15% | 8% |
| Vivid dreams | 11% | 4% |
| Drowsiness | 5% | 14% |
Both forms show relatively low side effect profiles in self-reports. Threonate has higher rates of digestive discomfort and vivid dreams; glycinate has higher drowsiness (which may be expected given sleep-focused use).
Which one is "better"?
Narrated does not rank compounds or make recommendations. The self-reported data shows different usage patterns: cognitive goals correlate with threonate, sleep goals correlate with glycinate. Neither form dominates across all goals. Consult a healthcare professional for personalized guidance.