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Comparing Magnesium L-Threonate and Magnesium Glycinate for Mental Health
Living with conditions such as anxiety, insomnia, ADHD, or cognitive decline can be overwhelming. At Alpine Psychiatry, we offer evidence-based, integrative care that supports the whole person—mind, body, and lifestyle. Magnesium supplementation is one approach that shows promise for improving mental wellness.
Two forms in particular—Magnesium L-Threonate and Magnesium Glycinate—stand out for their superior absorption and impact on the brain. In this guide, we compare the benefits, uses, and safety of both, helping you understand which may be better suited for your mental health goals.
Why Other Forms of Magnesium Fall Short
Not all magnesium supplements are created equal. Many over-the-counter options are poorly absorbed or cause gastrointestinal discomfort:
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Magnesium Oxide: Common but poorly absorbed and often causes diarrhea.
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Magnesium Chloride: Somewhat better absorption, but unstable in tablet form.
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Magnesium Hydroxide: Often used as a laxative, not appropriate for neurological support.
For mental health applications, we recommend forms that are highly bioavailable and better tolerated, such as L-Threonate and Glycinate.
Magnesium L-Threonate: Best for Brain Function and Cognition
Magnesium L-Threonate is uniquely formulated to cross the blood-brain barrier, directly increasing magnesium levels in the brain.
Key Benefits:
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Cognition & ADHD: Enhances memory, learning, and focus by supporting neuroplasticity and executive function.
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Dementia Prevention: Helps preserve brain volume and reduce white matter lesions.
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Anxiety & Stress: Regulates GABA and glutamate, calming excitatory pathways in the brain.
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Sleep: Supports deeper sleep stages, including REM.
Dosing:
1–2 grams daily (144–200 mg elemental magnesium), split between morning and evening.
Onset: 4–6 weeks for cognitive effects; 2–4 weeks for improved sleep.
Best taken with food to reduce stomach upset.
Magnesium Glycinate: Best for Anxiety, Sleep, and Nerve Stability
Magnesium Glycinate combines magnesium with glycine, a calming amino acid that supports nervous system balance.
Key Benefits:
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Anxiety & Insomnia: Promotes relaxation by boosting GABA and melatonin.
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Tic Disorders: When paired with vitamin B6, it helps calm nerve excitability.
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General Mood Support: Eases muscle tension and supports serotonin production.
Dosing:
300–400 mg daily for adults; 50–200 mg for children based on age.
Onset: Improvements often noticed within 1–2 weeks.
Best taken in the evening to enhance sleep quality.
Side Effects and Medication Interactions
Both forms are gentle but can cause mild effects at high doses:
| Magnesium Type | Possible Side Effects |
|---|---|
| L-Threonate | Headache, GI upset |
| Glycinate | Nausea, loose stools |
Magnesium may reduce absorption of antibiotics and interact with medications like thyroid drugs or anticoagulants. Always consult your provider before starting a new supplement.
How to Choose: Magnesium L-Threonate vs. Glycinate
| Condition | Best Option | Why |
|---|---|---|
| Anxiety | Magnesium Glycinate | Calming and sleep-supportive |
| Insomnia | Magnesium Glycinate | Enhances rest and relaxation |
| ADHD / Focus Issues | Magnesium L-Threonate | Increases brain magnesium and supports focus |
| Dementia Prevention | Magnesium L-Threonate | Supports brain aging and neuroprotection |
| Tic Disorders | Either (often Glycinate) | Glycinate especially when paired with B6 |
In cases involving overlapping concerns—such as ADHD with anxiety—a combined approach under clinical guidance may offer the most benefit.
Take the Next Step with Alpine Psychiatry
At Alpine Psychiatry, we’re dedicated to offering integrative, personalized care. Whether you’re exploring supplements for ADHD, struggling with anxiety, or seeking to optimize sleep and cognition, our team can help guide the right plan for you.
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