Magnesium is essential for muscle function, brain health, and sleep. Combining magnesium glycinate and magnesium threonate can enhance benefits for both the body and mind. Let’s dive into how to take them effectively.
Why Take Magnesium Glycinate and Threonate?
- Magnesium Glycinate: Known for calming effects and improving sleep. It’s gentle on the stomach and great for reducing anxiety.
- Magnesium Threonate: Focuses on brain health. It crosses the blood-brain barrier, improving memory, learning, and cognitive function.
Taking these two forms together allows you to support both physical and mental health.
The Best Way to Combine Magnesium Glycinate and Threonate
To maximize their benefits, consider the following steps:
1. Choose the Right Dosages
- Magnesium Glycinate: Start with 200-400 mg daily, usually before bed for better sleep.
- Magnesium Threonate: 1-2 grams daily, ideally split into two doses for consistent brain support.
2. Timing Matters
- Take magnesium glycinate in the evening to wind down and prepare for restful sleep.
- Take magnesium threonate earlier in the day to improve focus and brain function.
3. Stick to a Routine
- Space out doses by 4-6 hours to avoid overwhelming your system.
- For example:
- Morning: Magnesium threonate
- Evening: Magnesium glycinate
4. Pair with Food
- Both forms are better absorbed with food.
- Avoid high-calcium meals (e.g., dairy) during intake as calcium can compete with magnesium absorption.
5. Monitor Side Effects
- Start with low doses to check for tolerance.
- Look out for digestive issues and adjust the dose if needed.
Benefits of Taking Magnesium Glycinate and Threonate
- Better Sleep: Glycinate’s calming effects make it perfect for insomnia.
- Brain Support: Threonate helps with memory, focus, and clarity.
- Reduced Anxiety: Glycinate helps ease stress and anxiety symptoms.
- Overall Health: Magnesium supports muscles, nerves, and heart health.
FAQs About Magnesium Glycinate and Threonate
Can I take magnesium glycinate and threonate at the same time?
Yes, but it’s better to space them out for optimal absorption and effect.
Should I take them every day?
Daily use is safe for most people, but check with a healthcare provider for long-term use.
Can I combine other magnesium forms?
Stick to glycinate and threonate unless advised otherwise. Too many types may lead to digestive discomfort.
What’s the best brand for these supplements?
Look for reputable brands like Pure Encapsulations, Doctor’s Best, or Thorne Research. Always check for third-party testing.
Pro Tips for Magnesium Users
- Stay hydrated. Magnesium needs water to absorb properly.
- Add foods rich in magnesium, like spinach, almonds, and avocados, to your diet.
- Avoid caffeine close to magnesium intake, as it can interfere with absorption.
