Magnesium Citrate vs Magnesium L-Threonate for sleep
Short answer: For sleep, users rate them about the same: 86% report improvement with Magnesium Citrate (74 reports) and 84% with Magnesium L-Threonate (140 reports).
Magnesium Citrate has 14 meta-analyses and 135 randomized trials on PubMed; Magnesium L-Threonate has 0 and 3.
Based on 357 reports about Magnesium Citrate and 602 about Magnesium L-Threonate. Not medical advice.
| Magnesium Citrate Supplement | Magnesium L-Threonate Supplement | |
|---|---|---|
| User score | 60 | 56 |
| Verdict | Mostly positive | Mostly positive |
| Positive of reports that state an outcome | 65% | 73% |
| Reports | 357 | 602 |
| Research | AResearch: Strong | CResearch: Limited |
| Meta-analyses / RCTs | 14 / 135 | 0 / 3 |
| Mainly used for | ||
| Focus % reporting improvement | 56% (9) | 99% (73) |
| Energy % reporting improvement | 67% (12) | 86% (14) |
| Sleep % reporting improvement | 86% (74) | 84% (140) |
| Anxiety % reporting improvement | 88% (50) | 94% (66) |
| Mood % reporting improvement | 72% (25) | 89% (35) |
| Memory % reporting improvement | 33% (3) | 90% (29) |
| Performance % reporting improvement | — | 100% (2) |
| Recovery % reporting improvement | 100% (2) | 100% (2) |
| Pain & inflammation % reporting improvement | 100% (5) | 75% (4) |
| Digestion % reporting improvement | 68% (40) | 33% (3) |
| Heart & lipids % reporting improvement | 80% (5) | — |
| Common side effects | diarrhea, stomach issues, drowsiness, fatigue | vivid dreams, insomnia, headache, anxiety |
| Typical dose reported | 400 mg / every night | 6 caps / daily |
This systematic review provides Grade C (possibly effective) evidence for prevention of migraine with magnesium. Prophylactic treatment of migraine by means of high levels of magnesium dicitrate (600 mg) seems to be a safe and cost efficient strategy in clinical use.
Headache, 2018 ↗“Magnesium citrate is the bees knees for me. I know everyone man and his dog always talks about it but it does seriously help with sleep onset for me personally.”
“I just tried magnesium theronate the other day and I feel like a new person... My memory recall is better too. Emotions and anxiety have levelled DRASTICALLY.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate