Magnesium Threonate vs Magnesium Glycinate: What's the Difference?

Choosing a magnesium supplement can be a bit of a minefield as there are a number of different forms of magnesium available, each with its own chemical structure and properties. Two of the forms that crop up quite a bit in the health and wellness world are magnesium threonate and magnesium glycinate (or bisglycinate). Knowing the difference between magnesium threonate and glycinate can go a long way to enabling you to make a more informed comparison of the various formulations and to pick the one that suits your own personal nutritional needs and your own lifestyle.

What is Magnesium Glycinate (or Bisglycinate)?

Magnesium bisglycinate is magnesium combined with two molecules of the amino acid glycine. It's a form of magnesium you'll find in a lot of supplements and is one that people often go for if they're looking for a single form of magnesium.

Magnesium bisglycinate can be included in your daily nutrition as per the product directions. It's important to note the difference between the magnesium compound and the amount of elemental magnesium it contains. When comparing products you should always look at the Supplement Facts panel rather than judge the supplement on the total weight of the compound.

What Is Magnesium Threonate?

Magnesium L-threonate is another form of magnesium (magnesium combined with L-threonic acid, a compound which is in the vitamin C metabolic pathway). It's been looked at for its potential to increase magnesium levels in the brain, though the evidence for any specific cognitive or neurological benefit in humans is still very much in the research phase.

This is very important for the consumer. Marketing may well talk about magnesium threonate in the context of brain health or cognitive support but that doesn't mean that supplementation will in fact improve memory, focus, mood or neurological health in everyone. When you're looking at a product you need to distinguish between the well established roles of magnesium in nutrition and the claims which require further evidence.

Magnesium Threonate vs Glycinate: The Main Difference

The key difference between magnesium threonate and magnesium glycinate is what is attached to the magnesium. Magnesium bisglycinate has glycine attached to the magnesium, magnesium L-threonate has L-threonic acid attached to the magnesium. These different molecules have different properties and different amounts of elemental magnesium.

You shouldn't be comparing the two forms simply on the total milligrams that are printed on the label as that doesn't necessarily equate to the amount of elemental magnesium. You need to look at the Supplement Facts panel to see what the actual magnesium content per serving is.

Why is Magnesium Bisglycinate so popular?

Magnesium bisglycinate is the one clear cut single form of magnesium that a lot of people go for. It's also a very common inclusion in evening routines with many people taking their magnesium with dinner or as part of their night time routine.

Popularity in no way means it's the best option for everyone. Your choice will depend on your own diet, your own supplement preferences, your own serving requirements and your own individual situation. It should fit in with your overall nutritional strategy rather than simply be picked because it's the 'in' thing to do online.

Why is Magnesium Threonate so popular?

Magnesium threonate has attracted a fair bit of attention due to the research that's been done on its effect on magnesium levels in the brain. This has in turn led to a number of supplements being marketed as being specifically for cognitive or brain health. It's vital to be realistic though. The research into the specific benefits of magnesium L-threonate is still in its infancy and any claims about it improving memory, focus or cognitive performance should be treated with caution. As always, consumers should look at the product information and not assume that a particular form of magnesium is going to deliver on any particular health outcome.

What is a triple magnesium supplement?

A Triple Magnesium Supplement combines three different magnesium forms in one. MAG-TRIO from Lunerva Nutrition is a product of this type of multi-form approach and is an alternative to the single compound type of product.

A multi is no more inherently superior to magnesium threonate or magnesium bisglycinate. The right choice is going to be down to the formulation, the amount of elemental magnesium, the serving size, your individual dietary requirements and your own preference. Looking at the actual labelling is probably more useful than any generalisations about one form being better than all the others.

MAG-TRIO and Magnesium Form Selection

Lunerva Nutrition have MAG-TRIO as a triple magnesium formulation for adults who wish to have a combination of magnesium forms. It's a nice way of incorporating magnesium into your general daily nutrition. If you're looking at MAG-TRIO in comparison to a product that has magnesium threonate or magnesium bisglycinate then the first thing you need to do is work out precisely what forms are in each product and how much elemental magnesium is in the serving. That will make the comparison far more meaningful and will tell you exactly what you're getting.

Making an Informed Magnesium Choice

Understanding magnesium threonate vs glycinate begins with the fact that they are two different compounds with different chemical structures and are used in different supplement forms. Magnesium bisglycinate is a classic supplement form (the form of magnesium associated with glycine), whereas magnesium L-threonate has been the subject of research due to its link with magnesium and the brain.

For the consumer looking at a Triple Magnesium supplement, Lunerva Nutrition have MAG-TRIO as a multi-form option. Rather than go on about which form is the best form, take a look at the formulation, the elemental magnesium, the serving size, the labelling etc and see how naturally the product fits into your life. A sensible magnesium regime should be one that works with your overall diet and your general healthy lifestyle.