Supplement Comparison
Magnesium Glycinate vs Threonate: Which Form Should You Take?
We analyzed what 5 longevity experts — Huberman, Attia, Patrick, Johnson, and Hyman — actually say about magnesium glycinate vs magnesium threonate. Here is where they agree and where they don't.
Strong Consensus
on Magnesium overall
TL;DR — Glycinate for daily use, Threonate for brain-specific goals
Take glycinate (or malate) for your daily magnesium needs. Add threonate only if you want targeted cognitive support — but don't count it toward your daily requirement.
What Each Expert Actually Takes
Threonate + Glycinate
Takes magnesium threonate and glycinate as part of his sleep cocktail alongside theanine and apigenin. Recommends threonate specifically for cognitive and sleep benefits.
Carbonate (prefers over glycinate)
Personally supplements with 3 forms including carbonate in the morning. Says carbonate is more fully absorbed than glycinate, citrate, or oxide. Recommends 300-500mg daily.
Glycinate or Malate (cautions against threonate)
Recommends glycinate and malate for bioavailability. Explicitly warns that threonate has low elemental magnesium and should NOT count toward your daily RDA.
Not specified
Blueprint stack does not explicitly call out magnesium supplementation in analyzed videos. His comprehensive protocol may include it, but no direct form recommendation exists.
Glycinate (general recommendation)
Recommends magnesium as foundational for everyone. Emphasizes a food-first approach with supplementation to fill gaps. Discusses glycinate for sleep support when quitting alcohol.
Key Differences
Elemental Magnesium
Magnesium Glycinate
High — good for meeting daily RDA of 400mg
Magnesium Threonate
Very low — Patrick says don't count it toward daily needs
Best For
Magnesium Glycinate
Sleep, muscle relaxation, general deficiency, GABA activity
Magnesium Threonate
Cognitive function, memory, brain health specifically
Absorption
Magnesium Glycinate
Well-absorbed, gentle on the stomach
Magnesium Threonate
Crosses blood-brain barrier effectively
GI Side Effects
Magnesium Glycinate
Minimal — better tolerated than citrate or oxide
Magnesium Threonate
Minimal — but very low elemental Mg content
Cost
Magnesium Glycinate
Affordable — widely available
Magnesium Threonate
2-3x more expensive per serving
Expert Consensus
Magnesium Glycinate
Recommended by Patrick, Hyman, and used by Huberman
Magnesium Threonate
Used by Huberman for sleep/cognition, but Patrick cautions against relying on it
What the Experts Said (Direct Quotes)
"I do think magnesium is important. About 40% of the US population doesn't get adequate magnesium intake."
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick at 19:27
"DNA repair enzymes require magnesium. Magnesium is a co-factor for them. Magnesium is at the center of a chlorophyll molecule — dark leafy greens are a key source."
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick at 20:26
"The big three are calcium, vitamin D — and when I say vitamin D, I mean D3 — and magnesium. I consider the required daily amounts a minimum."
Navigating bone health: early life influences & strategies for improvement & injury prevention at 86:41
"Magnesium 300 to 500 milligrams daily. These can be supplemented if you can't get this in food."
Navigating bone health: early life influences & strategies for improvement & injury prevention at 87:02
"Magnesium threonate is not the best option for meeting daily magnesium needs. It shouldn't be included as contributing to your recommended daily allowance."
The Science of Magnesium and Its Role in Aging and Disease at 00:30
"Nearly half of the US population has inadequate magnesium intake, primarily due to diets lacking magnesium-rich foods like dark leafy greens."
The Science of Magnesium and Its Role in Aging and Disease at 02:05
"The most prevalent deficiencies include iron, vitamin D, magnesium, and omega-3s — these are the big ones."
My Favorite Supplements for Optimal Health & Longevity | Dr. Mark Hyman at 02:15
"Magnesium or folate may have the ability to affect the function of hundreds and hundreds of different enzymes."
My Favorite Supplements for Optimal Health & Longevity | Dr. Mark Hyman at 06:21
Bottom Line
Most experts recommend glycinate (or malate) as your primary magnesium supplement because it delivers meaningful elemental magnesium with good bioavailability and minimal GI distress. Threonate has a specific niche for cognitive support — it crosses the blood-brain barrier effectively — but its elemental magnesium content is too low to address daily requirements. Attia actually prefers carbonate over both, noting it is more fully absorbed. The practical move: use glycinate or malate for your 300-500mg daily base, and add threonate only if cognitive support is a specific goal. Nearly 50% of Americans are magnesium-deficient, so picking the right form matters less than just supplementing consistently.
Consensus Protocol — Magnesium
Dosage
300-500mg elemental magnesium daily (Attia: 300-500mg; Patrick: ~400mg; Hyman: 400mg+)
Form
Glycinate or malate for general bioavailability (Patrick). Carbonate for best absorption without GI effects (Attia). Threonate for cognitive focus only — don't count toward daily needs. Citrate/oxide if you want bowel regularity as a side benefit.
Timing
Smaller, frequent doses throughout the day for better absorption. Carbonate in the morning (Attia's protocol). Evening dose for sleep support.
Notes
Standard blood tests for magnesium are unreliable — the body maintains plasma levels by drawing from bones, masking true deficiency (confirmed by both Attia and Patrick). Excessive zinc supplementation can inhibit magnesium absorption. Physically active adults need 10-20% more than sedentary RDA.
Now you know which form. Get the full protocol.
Exact dosages — what each expert recommends, not just which form
Daily schedule — morning vs evening, what to pair with food, what to separate
Expert watchdog — get alerted when an expert changes their recommendation
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