You’ve heard the hype: Magnesium is the "miracle mineral" for sleep, anxiety, and recovery. So, you went to the high street, bought a cheap bottle of "Magnesium," and... nothing happened. Or worse, you spent the night running to the bathroom.
Here is the truth the supplement industry doesn't tell you: "Magnesium" isn't just one thing.
There are over 10 different forms, and taking the wrong one (like Oxide or Citrate) won't help your sleep—it will just act as an expensive laxative. At Evopure, we rely on science, not fillers. This guide cuts through the noise to help you find the specific form your body actually needs.
Glycinate vs. Citrate vs. Threonate: What’s the Difference?
Think of magnesium like a vehicle. The mineral itself needs a "carrier" to get into your cells. That carrier determines where it goes and what it does.
1. Magnesium Citrate (The "Detox" One)
What it is: Magnesium bound to citric acid.
Best for: Constipation and digestion.
The Trap: It’s cheap and common, but it has poor absorption for the brain and muscles. If you take this for sleep, you risk waking up with an upset stomach rather than feeling rested.
2. Magnesium Threonate (The "Brain" One)
What it is: A newer form developed to cross the blood-brain barrier.
Best for: Cognitive function, memory, and "brain fog."
The Trap: It is exceptionally expensive and often requires a very high dose to get enough elemental magnesium. Great for focus, less proven for deep physical relaxation.
3. Magnesium Glycinate / Bisglycinate (The "Sleep" One)
What it is: Magnesium bound to Glycine, an amino acid that acts as an inhibitory neurotransmitter.
Best for: Sleep, anxiety, and muscle recovery.
The Truth: This is the "gold standard" for sleep. It has high bioavailability and the glycine component physically lowers body temperature and calms the nervous system.
The Verdict: Which is Best for Sleep?
If your goal is to fix your sleep schedule or reduce evening anxiety, Magnesium Bisglycinate is the clear winner.
Unlike Citrate, it is gentle on the stomach. Unlike Threonate, it provides a hefty dose of elemental magnesium to relax tight muscles while the glycine calms the racing mind.
Why We Chose Bisglycinate + Theanine
For our Magnesium Sleep Complex, we didn't just stop at the best form of magnesium. We stacked it.
- Magnesium Bisglycinate: For physical relaxation and absorption.
- L-Theanine: An amino acid found in green tea that promotes "alpha brain waves" (calm focus) without drowsiness.
- L-Glycine: Added separately to further support deep REM sleep cycles.
This isn't just a mineral supplement; it's a nervous system reset switch.
Quick Comparison Table
| Type | Best Use | Absorption | Side Effects |
|---|---|---|---|
| Glycinate | Sleep & Anxiety | High | None (Gentle) |
| Citrate | Digestion | Medium | Laxative Effect |
| Threonate | Memory / Brain | High (Brain only) | Can be stimulating |
| Oxide | Cost Saving | Very Low | Stomach Upset |
FAQs: Dosage & Timing
Can I take Magnesium and CBD together?
Yes. In fact, we recommend it. Magnesium works on the NMDA receptors to relax muscles, while CBD works on the Endocannabinoid system to reduce stress. It is the ultimate "Winter Arc" recovery stack.
How much Magnesium should I take for sleep?
The recommended daily allowance in the UK is around 300mg-400mg. Our Magnesium Sleep Complex is dosed specifically to hit this sweet spot without causing grogginess.
Is Magnesium Glycinate the same as Bisglycinate?
Technically, yes. Bisglycinate just means the magnesium is attached to two glycine molecules, which makes it even more stable and absorbable. It is the premium form we use.
Final thoughts
Don't just take "magnesium." Take the form that matches your goals. If you want to wake up feeling recharged, focused, and ready to dominate your day, ditch the Citrate and upgrade to Glycinate.
