A good night’s sleep is invaluable. It sets the stage for a smooth, productive day ahead. But deep, restorative rest often feels so elusive. Maybe you’re tossing and turning all night because you can’t get your mind to shut off. Or perhaps your body just feels tense and restless.
The good news is there’s a solution that actually works: magnesium. Not just any magnesium will do, though, as there are actually quite a few types at your disposal, each with its own method of action, absorption rate, and side effect profile.
We see magnesium threonate vs glycinate for sleep compared all the time, so we decided to put together this guide to help you understand the role each plays. You could make the case for either one, so which magnesium is best for sleep? The answer might surprise you: neither.
Magnesium chloride is the most efficient, effective form of magnesium for sleep support. It’s absorbed transdermally - through the skin - for fast action, and more importantly, to avoid the dreaded digestive discomfort that comes with oral magnesium supplements.
Here at Flewd Stresscare, we’ve brought together the most bioavailable magnesium with other proven ingredients in our Insomnia Ending Soak, your one-way ticket to a good night’s rest. Learn more about how you can soak your way to better sleep below!
The Case for Magnesium Threonate
Magnesium threonate is unique in that it’s specifically designed to cross the blood-brain barrier. It’s created by binding magnesium to threonic acid, a sugar metabolite of vitamin C.
This sets it apart from other forms which is why it’s often linked to benefits like improved memory, learning, and mental clarity. But how does it support sleep? Simple - it can have a calming effect on the brain.
Most people suffering from insomnia, or even mild sleep disruptions, feel that their body is exhausted. It’s their mind that won’t stop racing. Threonate may help slow down racing thoughts, support synaptic plasticity, and promote a more relaxed mental state to ease the transition into deeper sleep.
That said, it’s certainly not a quick fix. Magnesium threonate is often used over time to support sleep quality indirectly. It also delivers relatively low levels of elemental magnesium per dose, so it won’t do a great job replenishing overall magnesium levels in the body. This matters since magnesium deficiency in itself can be a root cause of sleep challenges.
Cost is another factor, as threonate supplements tend to be more expensive than other forms of magnesium and are less commonly found in combination formulas. So, how does the other side of our magnesium threonate vs glycinate for sleep comparison stack up?
The Case for Magnesium Glycinate
Magnesium glycinate is one of the most popular forms, not just for sleep but also as the best magnesium for stress. It’s essentially a combination of magnesium with glycine.
This amino acid supports relaxation, reduces inflammation, and helps lower core body temperature - each of these three things is closely linked to better sleep.
In this sense, magnesium glycinate can have a one-two punch effect. It’s often recommended for people dealing with anxiety-driven insomnia or for those who have trouble winding down at the end of the day. It’s fairly gentle on the stomach, too.
But where it falls short is in its absorption scope and functional range. It does a fairly good job supporting nervous system relaxation, but it won’t replenish magnesium levels in a way that benefits the entire body - especially when you’re already struggling with deficiency.
It also doesn't cross the blood-brain barrier as directly as threonate, so it may not be as helpful for cognitive tension or mentally rooted insomnia. So, where does that leave you in choosing between magnesium glycinate vs threonate for sleep?
Magnesium Threonate vs Glycinate for Sleep: Which is Better?
Be clear, any form of magnesium is better than nothing. But different forms have varying absorption rates, side effects, and results on sleep specifically. Let’s take a closer look at the key differences between magnesium threonate vs glycinate for sleep below.
Brain vs Body Support
The differences between these two forms of magneisum start with how they work to support better sleep. Magnesium threonate is best known for supporting brain health more specifically, whereas magnesium glycinate calms a tense nervous system in general.
Magnesium threonate crosses the blood-brain barrier efficiently and may help calm cognitive hyperactivity. This makes it a solid candidate when your sleep issues stem from racing thoughts or mental stress.
In contrast, magnesium glycinate helps ease physical tension, calms the body, and reduces cortisol levels. It’s the better option if your sleep issues manifest in the form of restlessness, body fatigue, or general stress overload.
We know what you’re thinking…what if I’m struggling with both of these issues, though? Well, either side of the magnesium glycinate vs threonate for sleep will probably fall short. Combining them isn’t practical, either.
This is where magnesium chloride, the best epsom salt substitute, comes into play - more on that in just a moment. First, how long does it take for magnesium to work for sleep?
Onset Time and Results
Unfortunately, neither threonate nor glycinate is particularly fast-acting. Both take time to build up in your system and work best with consistent use. It’s a long-term play to improve sleep.
That said, glycinate may have a slight edge in the short term thanks to its calming glycine content, which can promote a more immediate sense of relaxation. If we had to declare one better than the other from a speed perspective, it would be glycinate.
Absorption and Elemental Magnesium Content
Absorption rate is everything, whether you’re using magnesium threonate vs glycinate for sleep or magnesium carbonate vs citrate for sleep. This is where most forms of magnesium fall short. They’re poorly absorbed, and most of what you take orally ends up being wasted.
Magnesium threonate is highly bioavailable in the brain but has very little elemental magnesium per dose, so it won’t do much to replenish your body’s overall magnesium stores.
On the other hand, magnesium glycinate has better systemic absorption and a higher magnesium yield. It’s somewhat more effective for full-body relaxation and general sleep support.
Digestive Tolerance and Side Effects
No matter the form of magnesium you’re taking, you’ll likely experience some level of digestive discomfort when you use oral supplements. It’s just a matter of how much.
This is why at the end of the day you’re far better off using a topical magnesium supplement rather than pills or powders. This not only gets the magnesium into your bloodstream faster but it bypasses the digestive system (and those side effects) altogether.
So, don’t settle for magnesium glycinate vs threonate for sleep. Stick with the more bioavailable, gentle form in magnesium chloride.
Why Magnesium Chloride is Better for Sleep Than Both Magnesium Threonate and Glycinate
Magnesium threonate and glycinate both have their strengths, but magnesium chloride is the better choice if your goal is to fall asleep faster, stay asleep longer, and actually feel rested in the morning. Why? It comes down to how your body absorbs and uses it.
Magnesium chloride has excellent bioavailability and a high elemental magnesium content. That means you’re getting more usable magnesium per dose, with better absorption across your entire body - not just the brain (threonate) or the nervous system (glycinate).
But the real edge is you can use it transdermally rather than the digestive system. That means no risk of stomach upset or competing absorption issues. Your muscles, nerves, and endocrine system get direct access to the minerals they need to wind down and reset.
That’s why we use it across our magnesium bath soak lineup, including our Insomnia Ending Soak. Each pouch is powered by complementary ingredients as well, including Vitamins A & E to support circadian rhythm and skin recovery. We’ve also added L-carnitine to help regulate energy production and reduce nighttime restlessness.
You also get a crisp yuzu and floral scent to signal calm on a sensory level. The actual experience of using our soaks is a great addition to any bedtime routine, too. Fill your tub with warm (not hot) water, pour in the full pouch, and soak for 15-30 minutes.
It’s that easy. Your skin will do the rest, sucking up all the good stuff and putting it to use fast. No need to rinse afterward, either, since it’s 99% natural, vegan, and free from artificial colors or residue-leaving fillers. Use at least 3x per week, especially in the evenings, for best results.
Sleep should come naturally. Let your soak do the work.
Bringing Our Comparison of Magnesium Glycinate vs Threonate for Sleep to a Close
We know you came here to learn about the nuances between magnesium threonate vs glycinate for sleep, but it’s clear that they each fall short in more ways than one.
Don’t get us wrong, they have their appeal - glycinate for its calming effect on the nervous system, threonate for its unique ability to cross the blood-brain barrier. But magnesium chloride offers the best of both worlds without the drawbacks.
You can learn about other forms as well like magnesium chloride vs glycinate, magnesium chloride vs magnesium sulfate, or magnesium chloride vs magnesium oxide. We also have comparisons of magnesium vs melatonin for sleep or CBD vs magnesium for sleep.
At this point, though, the only thing left to do is punch your ticket to a better night’s rest with Flewd Stresscare. Say goodbye to constantly tossing, turning, and waking up groggy. Upgrade your bedtime ritual today and start sleeping better ASAP!
