Magnesium L-Threonate: Benefits, Dosage, and Risks

There are a few different forms of magnesium supplements available. Magnesium L-threonate is a supplement formulation identified in 2010. It may have several benefits for cognition and pain relief. Although research is limited, the available studies show potential for magnesium L-threonate.

Magnesium is a mineral important for protein synthesis, muscle and nerve function, blood sugar and blood pressure regulation, energy production, and much more. Only 50% of people in the United States consume enough magnesium from food alone. Supplementation can help you meet recommended magnesium intakes.

Magnesium L-threonate appears to be most promising when it comes to brain health. One study of 109 healthy adults aged 18-65 found that magnesium L-threonate improved cognition, specifically memory. After taking 2 grams of magnesium L-threonate a day for 30 days, adults in the treatment group had significant improvements compared to the group who took a placebo. The results were most notable for older participants.

Magnesium L-threonate may help relieve pain. One study evaluated the effects of magnesium L-threonate supplementation on people with cancer taking opioids. The participants who took 1.5-2 grams of magnesium L-threonate needed less morphine after 30-90 days compared to those who took a placebo. The authors suggested magnesium L-threonate may affect the brain in such a way that pain is not as intense.

In the same study of people with cancer, the participants taking magnesium L-threonate experienced relief from opioid-induced constipation. Other forms of magnesium also commonly promote digestive regularity. Magnesium is even included in some laxatives. That’s because magnesium salts draw water into the stool, which promotes gut motility and makes stool easier to pass.

Attention-deficit/hyperactivity disorder (ADHD) is a condition that causes difficulties with attention, impulsiveness, and mood. A small clinical trial of 15 adults found that magnesium L-threonate supplementation may help manage ADHD. Participants took the supplements for up to 12 weeks, and almost half the group had significant improvements in ADHD symptoms. Larger studies are needed to confirm this result.

There are many dietary sources of magnesium, such as green, leafy vegetables, legumes, whole grains, nuts, and seeds. Some foods, like breakfast cereal, may be fortified with magnesium.

Some of the best dietary sources of magnesium include:

• Pumpkin seeds, roasted: 156 milligrams (mg) per ounce (oz), or 37% of the Daily Value (DV)
• Chia seeds: 111 mg per oz, or 26% of the DV
• Almonds, dry roasted: 80 mg per oz, or 19% of the DV
• Spinach, boiled: 78 mg per ½ cup, or 19% of the DV
• Cashews, dry roasted: 74 mg per oz, or 18% of the DV
• Peanuts, oil roasted: 63 mg per ¼ cup, or 15% of the DV
• Soy milk: 61 mg per cup, or 15% of the DV
• Black beans: 60 mg per ½ cup cooked, or 14% of the DV

Magnesium L-threonate supplements are typically sold as capsules or tablets, which you need to take with water. You can also find some magnesium L-threonate supplements in powder form. Whether you should take magnesium L-threonate in capsule or powder form depends on your preference. Your body may absorb powder more quickly since it’s already dissolved, whereas your digestive system would need to break down a capsule. 

One serving of most magnesium L-threonate supplements is multiple tablets, so most manufacturers recommend taking part of the dose in the morning and the rest in the evening. Make sure to follow the dosing instructions given by the product manufacturer.

How much magnesium you need varies based on your age, sex, and whether you are pregnant. The recommended dietary allowances (RDAs) and adequate intakes (AIs) for total magnesium intake (from food and supplements) are: