:max_bytes(150000):strip_icc()/GettyImages-1179975153-73fe0a34d40449af8f24537c11522f61.jpg "7 Magnesium Threonate Benefits")
Key Takeaways
- Magnesium L-threonate can cross the blood-brain barrier, which enables enhanced cognitive benefits.
- Although research is limited, studies thus far show a potential benefit of magnesium L-threonate for anxiety and stress, ADHD, sleep, and cognitive function.
Magnesium L-threonate’s benefits may include improving memory and focus, improving sleep, and reducing anxiety and stress. This supplement can help restore optimal magnesium levels in the body.
1. Alzheimer’s Disease and Cognitive Enhancement
Magnesium L-threonate’s effect on cognitive health may be due to its impact on sleep. It may help reduce neurodegeneration associated with Alzheimer’s by enhancing the ability of neurons to form new connections (synaptic plasticity).
In human study, Magnesium L-threonate has been found to improve deep sleep, supporting memory retention and learning. Other human research has shown that it improves cognitive ability. Still, these results are preliminary, and more research in humans is needed.
2. Anxiety, Stress, and Depression
Magnesium may influence gamma-aminobutyric acid (GABA) neurotransmitters, promoting relaxation and a sense of calm.
Magnesium deficiency is also often linked with increased anxiety levels. One study reported improved stress and anxiety levels with magnesium L-threonate compared to a placebo. Early research also suggests magnesium may help ease depression.
Further study is needed to confirm the results.
3. Sleep Quality
Magnesium influences multiple aspects of sleep and plays a role in the hypothalamic-pituitary-adrenocortical (HPA) axis, which governs stress and sleep. It is an essential cofactor in the body’s melatonin production, which helps you fall asleep. It also regulates GABA to encourage relaxation and calmness.
One study observed better sleep quality and improved daytime alertness, coordination, and balance with 1,000 milligrams (mg) of magnesium L-threonate daily. Notably, it increased deep sleep, the most restorative and rejuvenating sleep period.
Magnesium L-Threonate vs. Magnesium
1,000 mg of magnesium L-threonate is equivalent to 92 mg of elemental magnesium.
4. Attention-Deficit Hyperactivity Disorder (ADHD)
Some research indicates that people with ADHD have lower circulating magnesium levels. One study observed a 25% reduction in ADHD symptoms with magnesium L-threonate supplementation for 12 weeks.
Despite these promising results, the study was small and indicated only mild symptom improvement. More research is necessary.
5. Constipation
Many laxatives contain magnesium because of its beneficial effects on reducing constipation. Magnesium salts draw water into the colon, stimulating gut motility and making it easier to pass a bowel movement.
According to one study of people undergoing cancer treatment, magnesium L-threonate eased opioid-induced constipation.
6. Pain Management
Magnesium L-threonate may help with pain management. One study found magnesium L-threonate supported pain management strategies among people undergoing cancer treatment.
Taking magnesium L-threonate with other pain management medications reduced the dosage of opioid medications and slowed morphine tolerance. Minimal research exists on magnesium L-threonate for pain management, but it is promising.
7. Migraines
Magnesium has long been studied for its impact on migraine headaches. Some studies suggest that magnesium deficiency may be linked to an increased frequency of migraines, and magnesium supplementation may help reduce the intensity and frequency of migraine attacks.
While less research has been done specifically with magnesium L-threonate, its ability to cross the blood-brain barrier and influence neurotransmitter function may make it a promising candidate for migraine prevention or treatment.
How Does Magnesium L-Threonate Work?
Magnesium L-threonate is a unique supplement derived from the L-threonate form of magnesium.
Magnesium is an essential mineral that plays a crucial role in more than 300 essential biochemical processes, including energy production, muscle function, nerve transmission, and bone health. It is also involved in hundreds of biochemical reactions in your body, making it vital for maintaining overall health.
In the brain, magnesium is involved in nerve signal transmission, learning and memory, and protecting the brain against toxins and pathogens.
Many of the potential health benefits of magnesium L-threonate may be related to its ability to cross the blood-brain barrier (BBB). L-threonate is a compound found in cerebrospinal fluid, which may explain its unique ability to cross the BBB. Once it reaches your brain, magnesium L-threonate may support synaptic plasticity, learning, memory, and neuronal function.
It is essential to note that most studies on magnesium L-threonate are still preclinical (animal-based) or small-scale human trials. So, while results are promising, more research is needed to confirm them.
How Much Magnesium Do I Need?
The Recommended Dietary Allowance (RDA) is the average daily magnesium intake sufficient to meet the nutritional needs of nearly all healthy individuals. Your exact amount varies depending on your age, sex, and life stage, as the following table suggests:
| Recommended Dietary Allowance (RDA) for Magnesium | |
|---|---|
| RDA | |
| Males 31 and older | 420 milligrams (mg) |
| Females 31 and older | 320 mg |
| Pregnant people ages 31 to 50 | 360 mg |
| Males 19 to 30 | 400 mg |
| Females 19 to 30 | 310 mg |
| Pregnant people ages 19 to 30 | 350 mg |
How Much Is Too Much Magnesium?
Magnesium L-threonate is magnesium bound to threonic acid. Its measured weight includes the weight of magnesium plus the carrier molecule. When you take 1,000 mg of magnesium L-threonate, you’re only getting around 92 mg of elemental magnesium.
The tolerable upper intake level (UL) for elemental magnesium—350 mg daily for all adults—is the maximum amount of magnesium unlikely to cause any side effects. The UL generally applies to supplements or medication, as it is unlikely to be reached through food sources alone.
Unless your healthcare provider has directed you to take more, staying within this limit of 350 mg of elemental magnesium a day limit can help you avoid the risks of excessive magnesium intake.
While magnesium toxicity is rare from food sources, it can occur with excessive supplementation, especially in people with kidney issues.
Symptoms of magnesium toxicity may include diarrhea, low blood pressure, irregular heartbeat, and breathing difficulties.
What is the difference between magnesium L-threonate and other forms of magnesium?
Magnesium L-threonate is a form of magnesium bound to threonic acid, a metabolite of vitamin C. This molecule helps make the magnesium more bioavailable.
Other forms of magnesium supplements include:
- Magnesium citrate: Higher bioavailability, good for general supplementation
- Magnesium glycinate: Good bioavailability, may also help improve sleep
- Magnesium oxide: Low bioavailability, best for short-term relief of constipation
Magnesium L-Threonate Side Effects and Risks
Magnesium is relatively safe for most individuals. Still, there are some side effects and risks associated with its use.
Who Should Not Take Magnesium L-Threonate
Avoid magnesium L-threonate if you are allergic to it or its parts. Magnesium L-threonate may not be recommended for people with kidney disease. People who are pregnant or breastfeeding should consult a healthcare provider before taking magnesium L-threonate because little is known about its effects during these periods.
Side Effects
Studies of magnesium L-threonate use report few adverse effects. The most common side effects are nausea, abdominal cramping, and diarrhea.
Interactions
Magnesium L-threonate may interact with certain medications, such as antibiotics, diuretics, proton pump inhibitors for acid reflux, and bisphosphonates that treat osteoporosis. Magnesium may also compete with zinc and calcium supplements. To limit potential interactions, take magnesium L-threonate separately from zinc and calcium.
While magnesium L-threonate is generally considered safe when used as directed, it’s essential to consult your healthcare provider before starting supplementation. This is especially important for people with underlying health conditions or those taking medications, as it ensures proper dosage and avoids potential side effects.
How to Take Magnesium L-Threonate
Some specific considerations can ensure you get the most from a magnesium L-threonate supplement, including:
The Best Time to Take It
Taking magnesium L-threonate in the evening before bed is generally recommended if your goal is to improve sleep or support cognitive function. However, some studies administer the supplement twice daily, in the morning and evening.
Ultimately, the best time to take magnesium L-threonate is the time that works best for you, as consistency is key.
Recommended Dosage
Research on magnesium L-threonate dosage has used 25 mg per kilogram (kg) per day. For someone who weighs 135 pounds, this amounts to roughly 1,530 mg of magnesium L-threonate per day.
Most of the magnesium L-threonate compound is L-threonate. A 3,000 mg magnesium L-threonate supplement translates to approximately 2,730 mg of L-threonate and 250 mg of magnesium—well below magnesium’s 350 mg UL.
Dietary Considerations
Most people in the United States do not consume enough magnesium from food sources alone. Many individuals meet nutrient requirements via magnesium supplements.
Specific nutrients like phytic acid (phytate), fiber, and oxalates may affect how much magnesium your body absorbs. Grains, legumes, nuts, seeds, and other plant-based foods contain these nutrients. To optimize magnesium L-threonate absorption, take it two hours before or after a meal.
By considering your timing, dosage, and dietary factors that may impact absorption, you may be able to maximize the benefits of magnesium L-threonate for optimal cognitive and sleep support.
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label.
When choosing a supplement, look for products independently tested or certified by organizations such as the National Sanitation Foundation (NSF), United States Pharmacopeia (USP), or ConsumerLab. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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