Magnesium L-threonateand magnesiumglycinateare two popular magnesium supplement forms.
Deciding which supplement to choose depends on your health goals and how you intend to use it.
Both forms of magnesium are popular supplement options, providing specific advantages to health.
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While both forms can replenish magnesium levels, their specific effects can vary.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
Key Differences
Reasons to Take Magnesium L-Threonate
1.
Other research shows that magnesium L-threonate boosts cognitive function and ability.Still, additional research in humans is needed.
Emerging research on magnesium L-threonate for depression shows promise, but more studies are needed.
Sleep Quality
Magnesium is essential for the bodysproduction of melatonin, a hormone that helps you fall asleep.
Magnesiums effect on GABA promotes relaxation and calmness, facilitating sleep.
Some studies suggest lower circulating magnesium levels exist in people with ADHD.
Although promising, additional research is needed, as only small studies exist.
Still, more studies are needed.
Common Uses for Magnesium Glycinate
1.
Sleep Quality
Limited research exists on magnesium glycinate specifically for sleep.
Individually, glycine and magnesium contribute to sleep.
Combining glycine and magnesium may enhance their sleep-promoting effects.
Some research suggests glycine promotes sleep and boosts sleep quality, reducing sleepiness and fatigue the following day.
Supplementing with magnesium glycinate improves depression symptoms.
However, despite the potential benefit ofmagnesium for anxiety, other research is less conclusive.
Ultimately, additional studies are needed.
Regulating Blood Sugar
Magnesium is an essential coenzyme for carbohydrate metabolism.
Magnesium deficiency impacts cells ability to use glucose.
It may also improve insulin release from the pancreas, which helps reduce blood sugar levels.
Magnesium supplementation may improve fasting blood sugar in people with diabetes.
Heartburn Prevention
Many antacids for heartburn contain magnesium.Magnesium salts reduce stomach acidity.
Magnesium supplements can interact with certain medications.
To avoid interactions, take magnesium L-threonate or magnesium glycinate separately from zinc and calcium.
Any adverse effects of magnesium usually occur from high-dose supplementation and not food.
You are unlikely to reach the UL alone through food sources.
Who Should Avoid Taking Magnesium Supplements?
Magnesium supplements are generally considered safe when taken at their recommended dosages.
Both supplements increase circulating magnesium levels, support sleep, and may reduce anxiety.
Because magnesium L-threonate can cross the blood-brain barrier, its additional benefits focus on cognitive health.
Magnesium glycinate may have more widespread effects, influencing blood sugar and heartburn.
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