Magnesium is one of the most popular sleep and stress-support supplements — but not all forms are the same. Two of the most asked-about types are magnesium glycinate and magnesium threonate. Below, we break down what each one does, who it suits best, when to take it, and how it can work alongside CBD and other botanicals.
Read more: How long does magnesium stay in your body
Magnesium glycinate vs threonate (quick differences)
- Magnesium glycinate is magnesium bound to the amino acid glycine. It’s commonly chosen for relaxation, sleep quality and calm, and is generally gentle on the stomach.
- Magnesium threonate is magnesium bound to L-threonic acid (a vitamin C metabolite). It’s often chosen for cognitive support (focus, memory) alongside general nervous system support. Early research links threonate with brain health focus areas. (Background reading on typical positioning of these forms.)
Read more: Magnesium for sleep
What is magnesium glycinate good for?
Magnesium glycinate is frequently used to support sleep routine, stress balance and muscle relaxation. The glycine component is naturally calming, which is why many people gravitate to glycinate in their evening wind-down ritual.
Common reasons people choose glycinate
- Night-time wind-down and sleep quality
- General stress support and relaxation
- Gentle on the stomach compared to some other forms
Read more: Magnesium for sleep
What is magnesium threonate good for?
Magnesium threonate is often discussed for brain health and cognitive support. It’s commonly chosen by people looking to support focus, learning and mental clarity, alongside a calm nervous system. Early evidence has explored threonate for cognitive outcomes; while research is ongoing, it remains a popular daytime or evening option depending on your goals.
Common reasons people choose threonate
- Focus, learning and mental clarity
- Daytime calm without grogginess
- Whole-day nervous system support
Read more: Shop Magnesium
Best time to take magnesium
For sleep support
Many people take magnesium 30–60 minutes before bed as part of a wind-down routine (dim lights, screen-time break, light stretch). Consistency tends to matter more than clock-watching.
For daytime focus
When using magnesium threonate for cognitive support, some prefer a morning or early-afternoon serving to align with focus-heavy tasks.
Read more: How to take CBD oil (methods & timing)
Pairing magnesium with CBD & adaptogens
Magnesium and CBD are a popular pairing in evening routines: magnesium supports muscle and nervous system relaxation, while CBD is used by many to support balance and calm. Because both are fat-soluble, pairing with an MCT-based oil (like our CBD range) fits well with absorption strategies.
Smart stack ideas
- Sleep stack: Magnesium (glycinate or threonate) + CBD oil in your wind-down routine.
- Stress support: Daytime magnesium threonate + CBD micro-dose + soothing botanicals (e.g., passionflower).
- Recovery: Evening magnesium + CBD balm to target specific areas.
Read more: Entourage effect
Read more: Topical CBD guide
How to choose the right form
Pick based on your main goal
- Better sleep / wind-down: Start with glycinate.
- Focus / cognitive support: Consider threonate.
- General calm & recovery: Either can work — choose what fits your routine best and stick with it for a few weeks.
Whichever you choose, focus on quality, transparency (COAs) and gentle titration to find your sweet spot.
Read more: How to read lab results
Safety notes & side effects
Magnesium is generally well-tolerated. Some forms (e.g., certain salts) can loosen stools; glycinate is typically gentler. If you’re pregnant, breastfeeding, have kidney issues, or take prescription medicines, speak to a healthcare professional before starting new supplements. Avoid exceeding the product’s suggested daily amount.
This article is for general information only and isn’t medical advice.
FAQs
Is magnesium glycinate or threonate better for sleep?
For most people, glycinate is the first choice for wind-down and sleep routine support. Threonate can also be used at night, but is often chosen for daytime cognitive support.
Can I take magnesium threonate in the morning?
Yes. Many people prefer threonate earlier in the day to align with focus-heavy work, study or training blocks.
Can I combine magnesium with CBD?
Commonly, yes. Many pair CBD oil with magnesium in an evening routine. If you take prescription medicines, check with your clinician first.
How long until I notice effects?
Some notice benefits within days; for others it may take 2–4 weeks of consistent use. Keep the rest of your sleep routine on point for best results.
Which form is gentlest on the stomach?
Glycinate is typically well-tolerated and gentle. Always follow the serving guidance on your product.
