Magnesium Types Explained (Glycinate, Citrate, Threonate): Which One Fits Your Goal?

As a nutritionist, I’m often asked: “What’s the best magnesium for sleep and mental clarity?” The short answer is that it truly depends on your goal and your gut. Different forms are absorbed and tolerated differently. Below is a no-hype guide to the three most-asked-about forms—glycinate, citrate, threonate—so you can choose confidently. And yes, there are more forms out there!

Forms & Functions (What Each One Actually Does)

Magnesium Glycinate (aka bisglycinate)

• Best for: Sleep quality, relaxation, nervous-system support, low GI upset.
  
• Why: Magnesium is bound to the amino acid glycine, which is itself calming. This form is typically gentle on the stomach and less likely to cause loose stools.
  
• Typical use: Evening, before sleep.
  

Magnesium Citrate

• Best for: People who want magnesium and help with regularity.
  
• Why: Citrate has good bioavailability but can have a laxative effect at higher doses. That’s a pro if you’re constipated; a con if you’re not.
  
• Typical use: Daytime or early evening with food; start low if your gut is sensitive.
  

Magnesium Threonate 

• Best for: Cognitive support seekers (focus, learning). See also: Best Supplements for Focus and Concentration. 
  
• Why: The threonate salt is designed to support magnesium delivery to the brain. Evidence is still developing, but it’s popular for “brain” goals.
  
• Note: Usually provides less elemental magnesium per capsule and tends to be pricier. Consider combining with other forms if your overall intake is low.

Other common forms at a glance

Malate: fatigue/muscle support, daytime energy feel.
Taurate: heart & calm, gentle GI.
Oxide: high elemental % but poor absorption; more for constipation than systemic magnesium status.

Sleep vs. Cognition (Pick by Goal)

If Sleep Is Your Priority

• Go-to: Glycinate. Most people find it reliably calming with good tolerability.
  
• Timing: 60–90 minutes before bed.
  
• Stack: Pair with a low-light wind-down, warm shower, and gentle breathwork.
  
  

If “Calm Focus” Is Your Priority

• Go-to: Threonate for cognition; Glycinate if you also struggle with tension or evening over-arousal.
  
• Timing: Threonate is often taken in the afternoon or early evening (avoid too late if it makes you alert).
  
• Pro tip: If screens and stress ramp you up, combine threonate earlier in the day and keep glycinate for bedtime.
  

Stacking with Adaptogens (Smart, Gentle Combos)

• For Sleep + Stress: Magnesium glycinate + ashwagandha (supports the stress response) can help reduce “tired-but-wired” nights.
  
• For Focus + Resilience: Magnesium threonate + Lion’s Mane (for cognitive support) can pair well with good sleep hygiene and protein-first breakfasts.
  
• For Busy Nervous Systems: Magnesium (glycinate or taurate) + L-theanine can smooth edges without sedation.
  

Where Unwind fits:
Our Unwind evening ritual blend is built to support sleep, as it contains magnesium glycinate with other calming herbs and adaptogens (including ashwagandha, chamomile, and passionflower). Try this as a warm drink with your milk of choice about an hour before bed, it’s a great way to get your magnesium in whilst also benefitting your nervous system from the other calming ingredients! 

How to Choose in 30 Seconds (Decision Snaps)

• Can’t sleep / wired at night → Start with glycinate.
  
• Need focus / brain support → Consider threonate (add glycinate at night if needed).
  
• Also constipated → Citrate (start low, adjust).
  
• Sensitive stomach → Choose Glycinate.
  

FAQs

What’s the best magnesium for sleep?
Glycinate is the most commonly well-tolerated choice for relaxation and sleep quality.

What’s best for focus and cognition?
Threonate is often chosen for brain goals; some people layer glycinate at night for sleep.

Will magnesium make me groggy?
No, magnesium isn’t a sedative. It supports relaxation, while timing and form matter.

Can I take magnesium every day?
Generally yes for healthy adults, within sensible doses. If you have kidney disease, are pregnant, or take regular medications, check with your clinician.

A new addition to your evening ritual

If you’re building a sleep routine, Unwind is a delicious, no added-sugar cacao blend, and a great way to get your magnesium glycinate in! Supporting calm, relaxed evenings without the next-day fog.