Can I take both magnesium threonate and glycinate?

Some practitioners recommend threonate during the day for cognitive support and glycinate at night for sleep. Total daily elemental magnesium should stay within your target range. Both forms are generally well-tolerated together.

Does magnesium threonate raise serum magnesium?

Threonate does raise serum magnesium, but its primary differentiator is its ability to raise brain magnesium levels specifically. For overall serum repletion, glycinate provides more elemental magnesium per dose at lower cost.

What dose of magnesium threonate is used in cognitive studies?

Published research on Magtein (magnesium L-threonate) has used 2 g/day divided into morning and evening doses. This delivers approximately 144 mg elemental magnesium.

Moderate Evidence

Magnesium Threonate vs Glycinate: Brain vs Body

Magnesium threonate (Magtein) crosses the blood-brain barrier to support brain magnesium levels. Glycinate is more bioavailable for whole-body magnesium support.

Updated 2026 · Reviewed by Dr. Brennan Commerford, D.C.

Our Recommendation

Depends on Goal

Threonate is the choice for cognitive and neurological support; glycinate is the choice for systemic magnesium replenishment and sleep.

Magnesium Threonate (Magtein) vs Magnesium Glycinate

Cognitive Focus

Magnesium Threonate (Magtein)

Pros

+Only magnesium form demonstrated to increase brain magnesium levels in animal and human research
+Supports cognitive function and synaptic density
+Clinically studied for memory and learning support

Cons

-Higher cost than glycinate or citrate
-Smaller elemental magnesium dose per capsule
-Less efficient for whole-body magnesium repletion vs glycinate

Best For

Those specifically targeting cognitive function, brain health, and neurological support.

Unique BBB-crossing property — designed for brain magnesium elevation

FormulaForge Choice for Systemic

Magnesium Glycinate

Pros

+Over 80% bioavailability for systemic magnesium support
+Best form for muscle function, sleep, and stress-related magnesium needs
+Gentler and more cost-effective than threonate for whole-body replenishment

Cons

-Does not specifically target brain magnesium levels
-Not the primary choice for cognitive-specific protocols

Best For

Systemic magnesium support — muscle recovery, sleep quality, stress resilience, and overall magnesium status.

S1 bioavailability tier — over 80% absorption for systemic use

Frequently Asked Questions

Can I take both magnesium threonate and glycinate?: Some practitioners recommend threonate during the day for cognitive support and glycinate at night for sleep. Total daily elemental magnesium should stay within your target range. Both forms are generally well-tolerated together.
Does magnesium threonate raise serum magnesium?: Threonate does raise serum magnesium, but its primary differentiator is its ability to raise brain magnesium levels specifically. For overall serum repletion, glycinate provides more elemental magnesium per dose at lower cost.
What dose of magnesium threonate is used in cognitive studies?: Published research on Magtein (magnesium L-threonate) has used 2 g/day divided into morning and evening doses. This delivers approximately 144 mg elemental magnesium.

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Your Brain Magnesium Level Is Independent of Your Serum Level

Threonate crosses the blood-brain barrier; glycinate restores systemic levels. Most people need both for different goals. Our guide clarifies which form targets what and how dosing protocols differ.

Match My Magnesium

FormulaForge formulates and sells supplements containing the ingredients discussed on this page. Our formulary recommendations are based on peer-reviewed bioavailability research. All cited studies are independently verifiable.