마그네슘 형태별 차이, 체감되시나요? Different Forms of Magnesium - Do You Feel the Difference?

마그네슘 보충제가 정말 다양하잖아요. glycinate, citrate, threonate, oxide... 형태별로 효과가 다르다고 하는데, 실제로 체감되시나요?

현재 알려진 것:
- Oxide: 생체이용률 낮음, 변비에 효과적
- Citrate: 중간 흡수율, 범용
- Glycinate: 진정 효과, 수면에 좋다고 함
- Threonate (Magtein): 뇌 통과, 인지기능 주장

제 질문:
1. Threonate가 진짜 인지기능에 효과 있나요? 가격이 비싸서 망설여지네요.
2. 수면 목적이면 glycinate가 최선인가요?
3. 마그네슘 RBC 검사로 부족 여부 확인하시나요?

There are so many forms of magnesium supplements. Glycinate, citrate, threonate, oxide... They say effects differ by form - do you actually feel the difference?

Current knowledge:
- Oxide: low bioavailability, good for constipation
- Citrate: medium absorption, general purpose
- Glycinate: calming effect, supposedly good for sleep
- Threonate (Magtein): crosses blood-brain barrier, claims cognitive benefits

My questions:
1. Does threonate actually work for cognition? Hesitant due to price.
2. For sleep, is glycinate the best choice?
3. Do you test RBC magnesium to check deficiency?