Magnesium is a vital mineral that helps with many important functions in your body. It helps produce energy, keeps your muscles working properly, and helps your nerves send messages.
Two popular forms of magnesium supplements are magnesium glycinate and magnesium threonate. If you want to take both of these supplements, you may wonder if it’s safe or beneficial to do so.
In this blog post, we’ll discuss the characteristics of magnesium glycinate and magnesium threonate, their possible benefits, and whether it’s okay to take them together.
Magnesium Glycinate is a form of magnesium that is combined with the amino acid glycine. Glycine helps in the absorption of magnesium by the body which makes this form highly bioavailable.
Magnesium glycinate is often suggested for its calming effects. It can help with anxiety, trouble sleeping, and long-term stress management.
It is also beneficial for bone health and cardiovascular wellness. Moreover, it’s less likely to cause digestive discomfort, a common side effect experienced with other forms of magnesium supplements.
What is Magnesium Threonate and its Benefits?
Magnesium Threonate, often referred to as L-Threonate, is a form of magnesium chelated to a metabolite of vitamin C known as threonic acid. This unique formulation enhances the absorption of magnesium which makes it highly bioavailable.
The key benefit of Magnesium Threonate lies in its ability to penetrate the mitochondrial membrane. This allows the magnesium to reach the brain and improve cognitive functions.
Studies have shown that it might improve memory and brain function, which could be good for older adults and people with cognitive issues.
Additionally, like its counterpart Magnesium Glycinate, Magnesium Threonate may also provide benefits to bone health and cardiovascular wellness. It’s been recognized for its potential to support emotional well-being, boost your mood, and help you get a good night’s sleep.
Can you take Magnesium Glycinate and Magnesium Threonate together?
Yes, it is safe to take both Magnesium Glycinate and Magnesium Threonate together as they each serve different health benefits. But combining them can also elevate magnesium levels in the blood, especially for people with kidney problems.
Symptoms of high magnesium levels may include:
- Vomiting
- Low blood pressure
- Impaired breathing
- Reduced reflexes
- Nausea
- Slow heart rate
- Flushing
- Dizziness
- Confusion
- Muscle weakness
- Drowsiness
You should seek medical help if you experience these symptoms.
However, it’s also crucial to consider the total daily intake of magnesium as consuming too much could lead to side effects like diarrhea, nausea, and abdominal cramping. The Recommended Daily Allowance (RDA) for adults is 310-420 mg depending on age and sex.
However, it’s recommended to consult with a doctor to ensure that combining these supplements is safe for your specific health condition and will not interact negatively with other medications you may be taking.
How to take Magnesium L-Threonate & Dosage
Take Magnesium L-Threonate orally. The dosage may vary based on your health conditions and age.
For most adults, the standard dose is 1,000-2,000 mg per day, often divided into two or three dosages. But the most recommended dosage to take is 2000mg.
You can also find it in powder form that easily dissolves in water or can be added to any healthy drink like smoothies.
You can take the supplement with or without food, but it’s usually better to have it with a meal to reduce possible side effects like stomach discomfort.
Based on initial research, it may take around 12 weeks of regular use to experience the full cognitive benefits of Magnesium L-Threonate. However, this can vary from person to person, and you may start noticing improvements earlier.
Remember to consume an adequate amount of water when taking magnesium supplements, to further prevent digestive discomfort.
Also Read: Is 500mg of Magnesium Too Much? What Happens if You Take It
How to take Magnesium Glycinate & Dosage?
Magnesium Glycinate should also be taken orally, and the dosage can usually range from 100mg to 400mg per day.
Make sure to take each dose with a full glass of water (8 ounces or 240 milliliters), unless your doctor advises otherwise. And remember, swallow the extended-release capsules and delayed-release/enteric coated tablets or capsules whole.
It’s best to start with a lower dose and slowly increase it to allow your body to adjust. You can divide the doses to maintain steady magnesium levels throughout the day.
The supplement comes in capsule, tablet, and powder forms. The powder can be mixed into water or juice and consumed. Like Magnesium Threonate, it’s generally advised to take Magnesium Glycinate with a meal to help reduce potential side effects like stomach discomfort.
Many people feel the calming and stress-relieving effects of Magnesium Glycinate within an hour of taking it. However, for physical benefits like improved muscle function and bone health, it might take a few weeks of regular intake.
Magnesium glycinate dosage for adults
The recommended Magnesium Glycinate dosage for adults varies based on individual health needs. However, a common dosage range is between 100-400 mg per day.
For adults, the highest amount of magnesium glycinate suggested per day is 420 mg for males and 350 mg for females.
As an amino acid chelate, this form of magnesium is well absorbed by the body. It is often chosen for its calming effects and support of muscle and bone health. Remember, always consult a healthcare professional before starting any new supplement routine.
Potential benefits of taking Magnesium Glycinate and Magnesium Threonate together
For a normal healthy person, combining Magnesium Glycinate and Magnesium Threonate together might actually boost their benefits. Here are some key advantages:
- Enhanced cognitive functionality: Magnesium Threonate boosts brain function, and when paired with the calming effects of Magnesium Glycinate, it may lead to improved concentration and mental clarity.
- Better sleep quality: Both supplements are known for their sleep-promoting benefits. Their combination could help in achieving deeper, more restful sleep.
- Improved emotional wellness: The mood-lifting properties of Magnesium Threonate paired with the calming effects of Magnesium Glycinate might promote emotional well-being and mitigate the effects of stress and anxiety.
- Bone and heart health: Both forms of magnesium play a role in keeping our bones and cardiovascular system healthy. When we consume them together, it could be a great way to take care of these important aspects of our overall health.
Related: Magnesium Vitamin D Turmeric Ginger and Ashwagandha Lemonade
Precautions
Before starting a new supplement regimen, it’s important to consider these key factors when choosing between Magnesium Glycinate and Magnesium Threonate.
- Consult a Healthcare Provider: Make sure to always consult with a doctor before starting any new supplement regimen. They can provide personalized advice based on your specific health conditions and needs.
- Monitor Dosage: It’s important to monitor the dosage of these supplements. Consuming too much magnesium could lead to side effects like diarrhea, nausea, and abdominal cramping.
- Check for Interactions: Supplements can sometimes interact with certain medications or health conditions, so it’s important to ensure that these magnesium supplements won’t have any negative interactions with existing medications or conditions.
- Quality of Supplements: Not all supplements are created equal. Ensure that you purchase your supplements from reputable companies that follow good manufacturing practices, have third-party testing, and provide transparency in their ingredient sourcing.
Conclusion
Both Magnesium Glycinate and Magnesium Threonate provide unique health benefits, with the former being recognized for its calming effects and the latter for its cognitive enhancement.
Taken together, they may potentially amplify these benefits, particularly aiding in sleep quality, cognitive functionality, emotional wellness, and overall bone and heart health. However, it’s essential to consult a healthcare provider before beginning any new supplement regimen to ensure safety and efficacy.
FAQ
Can you take magnesium citrate and magnesium l-threonate together?
Yes, it is generally safe to take Magnesium Citrate and Magnesium L-Threonate together as they offer different benefits and affect the body differently. Magnesium Citrate is often used for its laxative effects and to aid digestion, while Magnesium L-Threonate is known for its ability to enhance cognitive functions.
Can I take magnesium l-threonate in the morning and magnesium glycinate at night?
Yes, you can take Magnesium L-Threonate in the morning and Magnesium Glycinate at night. Magnesium L-Threonate can enhance cognitive functions and alertness, making it suitable for morning use. In contrast, Magnesium Glycinate has calming effects that can promote better sleep, making it ideal for evening consumption. However, always consult your doctor before starting any new supplement regimen.
Can I take magnesium supplements if I have a medical condition?
Certain medical conditions, like kidney diseases, heart diseases, and others, can affect how your body processes and uses magnesium. Likewise, magnesium supplements may affect some medications. Therefore, it’s important to discuss your medical history and current medications with your doctor. This will help ensure that magnesium supplementation is safe and beneficial for your specific health condition.
Resources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
- https://www.drugs.com/drug-interactions/magnesium-glycinate-with-magnesium-threonate-3906-0-4466-0.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786204/
