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Magnesium Glycinate v Magnesium Threonate
Posted on 9/18/24 at 7:35 am
Posted on 9/18/24 at 7:35 am
I’ve got a magnesium deficiency partially due to some stomach issues not allowing for it to be absorbed. I’ve adjusted my diet, but it’s not enough. Magnesium Oxide is cheaper, but not as easily absorbed as other forms. I’ve tried it for months, but doesn’t keep my levels maintained.
I’ve read good things about both Glycinate and Threonate. I think I saw a Rhonda Patrick video, and she personally uses both, I think. Or something that contains all forms. Maybe a combo of both, I can’t remember.
Do any of you guys have experience with either form that you could recommend, and/or a particular brand? TIA
I’ve read good things about both Glycinate and Threonate. I think I saw a Rhonda Patrick video, and she personally uses both, I think. Or something that contains all forms. Maybe a combo of both, I can’t remember.
Do any of you guys have experience with either form that you could recommend, and/or a particular brand? TIA
8
Posted on 9/18/24 at 10:40 am to Hot Carl
Have used glycinate before bed (400mg usually) and it made a noticeable improvement on my sleep quality
Posted on 9/18/24 at 10:45 am to Hot Carl
My PCP (who is a DO) recommends magnesium glycinate, my Mg blood panel was on the lower end of normal. I’ll put what he recommended to me, verbatim, in quotes below. He did recommend a particular brand “Double Wood Supplements, Magnesium Glycinate” which are 400 mg capsules, or if I wanted to take a soluble powder he recommended this “ Garden of Life Whole Food Magnesium Powder, 421.5g - Raspberry Lemon, Vegan, Gluten & Sugar Free”. Buy either on Amazon.
So here is what he stated
“ Your magnesium level is towards the lower end of normal (I like this at least above 5). In general, you can take 400 to 600 mg of magnesium per day on average (and some people take up to 1,000 mg daily). It's preferable to take this supplement at night for its mild muscle-relaxing properties that can help with better/deeper sleep, but it can be taken at any time.
I prefer magnesium glycinate, which is a fairly cheap, well-absorbed, and well-tolerated form of magnesium (less likely to cause GI issues). If you have been taking 1 capsule nightly, you can now try taking 2 capsules of the below magnesium supplement every evening (or try adding the magnesium powder, if you do not want to take a additional capsule). “
He wants me to take it for a few months before running another blood panel.
So here is what he stated
“ Your magnesium level is towards the lower end of normal (I like this at least above 5). In general, you can take 400 to 600 mg of magnesium per day on average (and some people take up to 1,000 mg daily). It's preferable to take this supplement at night for its mild muscle-relaxing properties that can help with better/deeper sleep, but it can be taken at any time.
I prefer magnesium glycinate, which is a fairly cheap, well-absorbed, and well-tolerated form of magnesium (less likely to cause GI issues). If you have been taking 1 capsule nightly, you can now try taking 2 capsules of the below magnesium supplement every evening (or try adding the magnesium powder, if you do not want to take a additional capsule). “
He wants me to take it for a few months before running another blood panel.
Posted on 9/18/24 at 12:21 pm to Hot Carl
Mag Glycinate helps me with muscle soreness and spasms.
Mag Theonate helps me sleep and gives me super vivid dreams.
Recommend taking about 300mg of Glycinate before 3pm and 1-200mg of Threonate before bed.
Mag Theonate helps me sleep and gives me super vivid dreams.
Recommend taking about 300mg of Glycinate before 3pm and 1-200mg of Threonate before bed.
Posted on 9/18/24 at 1:07 pm to Hot Carl
I'm a mag glycinate fan. It's been helpful for my anxiety as well and usually ends up in me not having to take prescription meds for anxiety. It helps with my sleep and muscle soreness post-workout too.
The biggest thing is it doesn't jack up my stomach. I have a pretty sensitive stomach and I can take 300-400 mg a day without issue.
The biggest thing is it doesn't jack up my stomach. I have a pretty sensitive stomach and I can take 300-400 mg a day without issue.
Posted on 9/18/24 at 4:36 pm to LSUfan20005
quote:For real? I’ve been doing this backwards. I’ve read glycinate for sleep and Threonate for cognitive so I’ve been doing the opposite of your regimen
Recommend taking about 300mg of Glycinate before 3pm and 1-200mg of Threonate before bed.
Posted on 9/19/24 at 5:37 am to Hot Carl
I take malate.
Hope it’s the right one. No deficiency that I know of but I read it helps build mass.
Hope it’s the right one. No deficiency that I know of but I read it helps build mass.
This post was edited on 9/19/24 at 5:37 am
Posted on 9/19/24 at 6:20 am to Hot Carl
Some good advice in this thread. All that magnesium oxide will do is give you the squirts.
As stated Magnesium Glycinate is helps with relaxation. From what I understand Magnesium Threonate is the only form of Mag that passes through the blood brain barrier. Threonate is going to be more expensive.
I have taken and am taking for years Mag Glycinate in the evening. I also take Mag Malate in the morning. Malate can help with muscle recovery. I tolerate both of these well. About 300 mg of Malate and 420 mg of Glycinate.
I do recommend a good quality brand...but that doesn't mean you have to break the bank for it.
Hope this helps.
As stated Magnesium Glycinate is helps with relaxation. From what I understand Magnesium Threonate is the only form of Mag that passes through the blood brain barrier. Threonate is going to be more expensive.
I have taken and am taking for years Mag Glycinate in the evening. I also take Mag Malate in the morning. Malate can help with muscle recovery. I tolerate both of these well. About 300 mg of Malate and 420 mg of Glycinate.
I do recommend a good quality brand...but that doesn't mean you have to break the bank for it.
Hope this helps.
Posted on 9/20/24 at 8:38 am to dangerousdon
quote:
All that magnesium oxide will do is give you the squirts.
My wife takes Glycinate. We get the (Pure) brand off Amazon and she takes like 7 a night. Her doctor told her to take 10. But unfortunately (or fortunately for you sickos) we found that any more than 7 and she will unconsciously shite the bed and then have to stay up because if she falls back asleep there is a good chance of yet another accident. Violent accident.
Crazy stuff.
Posted on 9/25/24 at 9:27 am to Hot Carl
I prefer Threonate for sleep. I use a powder mix before bed. I’ve tried both.
Posted on 9/26/24 at 12:44 pm to Hot Carl
One of them makes you shite like a bird. Can't remember which one
This post was edited on 9/26/24 at 3:57 pm
Posted on 9/26/24 at 2:49 pm to ChatGPT of LA
Oxide
Posted on 9/27/24 at 10:40 am to ChatGPT of LA
magnesium citrate, carbonate, chloride, gluconate are the ones you want to avoid. Oxide as well because it has very low absorption rate and is one of the cheapest forms of magnesium.
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