Magnesium glycinate vs citrate vs threonate: which form actually works

Why the form matters more than the dose

Roughly 50% of US adults consume less than the RDA for magnesium, but simply 'taking magnesium' isn't enough — the bound form determines absorption, the target tissue, and the side effect profile.

Magnesium oxide (the cheapest and most common OTC form) is only ~4% bioavailable. Chelated forms like glycinate, malate, and threonate sit between 30–60%.

Glycinate for sleep and calm

Magnesium bound to glycine — itself an inhibitory neurotransmitter — is the gentlest on the gut and the most studied for stress, anxiety, and sleep onset. 200–400 mg of elemental magnesium glycinate 60–90 minutes before bed is the typical clinical dose.

Citrate and malate for energy and bowel regularity

Citrate has an osmotic effect that supports bowel movement — useful for occasional constipation but not what you want before bed. Malate is bound to malic acid (a Krebs cycle intermediate) and tends to be favored for daytime energy and muscle soreness.

L-threonate for cognition

Magnesium L-threonate is the only form shown in animal models to cross the blood-brain barrier and raise CSF magnesium. Small human trials suggest cognitive benefits in older adults, though the evidence base is still maturing.

Citations available on request. ZYVORA articles reference peer-reviewed clinical research published in journals including JAMA, The Lancet, Nutrients, and the American Journal of Clinical Nutrition.