According to the Council for Responsible Nutrition, magnesium was one of the ten most popular supplements of 2019, and it’s no surprise. Magnesium is an essential mineral involved in over 300 enzyme systems, supporting numerous critical functions in the human body.
But there are many types of magnesium available on the shelves, so it can be difficult to know which one can best support your health and wellness goals. Magnesium L-threonate (also known as magnesium threonate) is one of those, and it’s important to know about.
Magnesium L-threonate is gaining attention as a supplement that may support cognitive health.
Unlike other forms of magnesium, magnesium L-threonate is uniquely formulated to cross the blood-brain barrier, delivering magnesium directly to the brain. This has positioned it as a promising tool for enhancing memory, reducing stress, improving sleep, and supporting overall brain health.
But what sets magnesium L-threonate apart, and who can benefit most from it? Let’s dive into the science, benefits, and practical applications of this supplement.
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What is Magnesium L-Threonate?
Magnesium L-threonate is a special form of magnesium created at the Massachusetts Institute of Technology (MIT) to effectively boost magnesium levels in the brain. Unlike other types of magnesium, such as citrate or glycinate, magnesium L-threonate can cross the blood-brain barrier, making it particularly useful for supporting brain health.
This unique ability to enter the brain may support cognitive function by increasing magnesium levels in the brain. Higher magnesium levels improve synaptic plasticity (also called neuroplasticity)—the brain's ability to learn by adapting and forming new connections.
What is Threonate?
Threonate is a derivative of threonic acid, a compound produced when vitamin C is metabolized. It binds with magnesium to form magnesium L-threonate. This connection improves magnesium’s bioavailability and enables it to reach the brain more efficiently than other forms.
By delivering magnesium directly to brain cells, threonate supports important cognitive functions like memory, learning, and overall brain health. Its role is key to increasing brain magnesium levels, which help maintain neural connections.
How Does Magnesium L-Threonate Work?
Magnesium is an essential mineral involved in over 300 enzymatic processes in the body, many of which occur in the brain, including nerve signaling, balancing neurotransmitters, and controlling inflammation.
In the brain, magnesium supports synaptic density (the number of connections between brain cells) and synaptic plasticity, or neuroplasticity (the brain’s ability to form and reorganize connections), both of which are foundational processes for learning, memory, and resilience.
Magnesium L-threonate crosses the blood-brain barrier, potentially increasing magnesium levels in cerebrospinal fluid. This increase may boost levels of brain-derived neurotrophic factor (BDNF), a protein associated with brain cell growth and NMDA receptor regulation, which are linked to brain function.
Additionally, magnesium reduces neuroinflammation by blocking harmful inflammatory pathways like NF-κB and lowering chemicals like TNF-α, IL-1β, and IL-6. It also strengthens the brain’s protective blood-brain barrier, preventing toxins from entering and calming overactive immune cells that contribute to brain inflammation.
Benefits of Magnesium L-Threonate
Magnesium L-threonate provides ample brain- and cognition-specific support.
Cognitive Health and Memory Support
One of the most well-researched benefits of magnesium L-threonate is its role in improving memory and learning. Studies suggest that it may:
- Enhance short- and long-term memory
- Support age-related cognitive resilience and improve cognitive function in people living with cognitive impairments
- Promote synaptic density, which is required for efficient brain communication, learning, and memory
Stress Relief and Mental Clarity
Magnesium plays a key role in the regulation of neurotransmitters such as GABA, which promote relaxation and reduce stress.
Magnesium L-threonate may help:
- Support mental calmness and focus
- Support overall emotional well-being
Sleep Quality Enhancement
Magnesium L-threonate has been shown to significantly improve sleep quality and related outcomes due to its brain bioavailability and ability to enhance brain cell function. Key benefits include:
- Enhanced Sleep Stages: improves deep sleep and REM sleep, which are essential for physical restoration and memory consolidation.
- Better Morning Alertness: reduces grogginess and improves coordination, mood, and mental clarity upon waking.
- Improved Sleep Quality: promotes calmer, more restorative sleep through its effects on neurotransmitters like GABA and melatonin.
Additional Potential Benefits: Male-Pattern Balding
Magnesium L-threonate is being studied as a treatment for androgenic balding, or male-pattern balding because it helps protect hair follicles from damage caused by dihydrotestosterone (DHT) and supports healthy hair growth. This benefit is primarily due to L-threonate.
L-threonate is being studied for its potential to address hair loss associated with hormones like DHT. Preliminary research suggests it may inhibit the production of dickkopf-1 (DKK-1), a protein linked to hair loss in hair follicle cells.
L-threonate also protects hair growth by counteracting the negative effects of DHT on hair cells, making it a promising option for treating hormone-related hair loss.
Case Studies: How Magnesium L-Threonate Is Helping People
Magnesium L-threonate can be a powerful tool, especially when it’s used as part of a comprehensive treatment plan.
Case One: Mr. A
Mr. A, a 79-year-old man, presented with 10 months of memory problems, brain fog, fatigue, and trouble sleeping. He was worried about early Alzheimer’s, given his difficulty following conversations, forgetting names, and feeling socially embarrassed.
Tests showed mild cognitive impairment. His history included high cholesterol, belly fat, and a family history of Alzheimer’s. Lab results showed signs of inflammation and low testosterone. Genetic testing found risk factors for cognitive decline, including the ApoE4 gene.
Mr. A’s treatment plan included magnesium L-threonate to help reduce brain inflammation and improve memory by crossing the blood-brain barrier. The plan also included a nutrient-rich ketogenic diet, brain exercises, anti-inflammatory supplements, and lifestyle changes to support brain health.
After seven months, the patient reported improvements in memory and thinking, supported by better test scores and reduced markers of inflammation. He regained confidence, started cooking and socializing again, and felt more energetic and in a better mood.
Case Two: Ms. C
Ms. C, a 62-year-old woman, was diagnosed with mild cognitive impairment. She struggled with poor short-term memory, forgetting names and activities, and often misplaced daily items.
Her condition was complicated by her ApoE4 genetic status, which significantly increased her risk for Alzheimer’s, and a positive amyloid PET scan, indicating some degree of Alzheimer’s disease progression. She also had a family history of neurodegenerative diseases and a personal history of essential tremor, and restless legs syndrome.
Her treatment began with dietary changes, including a mildly ketogenic diet to support brain health and reduce inflammation. Later, she transitioned to a Mediterranean diet to prevent excessive weight loss.
Regular intense exercise three times a week was added to improve brain-derived neurotrophic factor (BDNF), which is important for memory and brain function.
Magnesium threonate was a key part of her treatment to reduce inflammation and improve cognitive function.
Other supplements included mitochondrial support like PQQ and CoQ10, omega-3s, curcumin, NAC, glutathione, and sulforaphane, all of which were chosen to reduce inflammation, support detoxification, and enhance overall brain health.
Hormonal imbalances were addressed with estradiol and testosterone pellets, natural progesterone, and iodine, while stress reduction was aided by ashwagandha.
Over time, Ms. C reported significant improvements in memory and task organization, achieving a perfect score of 30 on her SLUMS cognitive test. Her mood and energy levels also improved, allowing her to return to hobbies, live more independently, and engage socially.
The use of magnesium threonate as part of a comprehensive and personalized plan played an important role in reducing inflammation and supporting her brain health, and ultimately helping her return to a more fulfilling life.
Disclaimer: The case studies provided are for illustrative purposes only and are not intended to represent typical outcomes. Individual results may vary depending on various factors, including health status, genetic predispositions, and adherence to treatment plans. Magnesium L-threonate should not be used as a standalone treatment for cognitive impairments or other medical conditions. Always consult a qualified healthcare provider before starting any new supplement or treatment plan.
Comparing Magnesium L-Threonate to Other Magnesium Supplements
With so many types of magnesium available, how does magnesium L-threonate stack up?
Here’s a quick comparison:
Magnesium L-threonate is often highlighted for its potential brain-specific applications, while other forms are associated with benefits such as improved digestion, relaxation, or muscle health.
Who Should Consider Magnesium L-Threonate?
Magnesium L-threonate may be particularly useful for:
- Students and Professionals: to support focus, memory, and learning capacity.
- Aging Adults: supports cognitive resilience and combats age-related memory decline.
- High-Stress Individuals: magnesium L-threonate reduces stress, promotes mental clarity, and reduces neuroinflammation that can occur due to chronic stress.
- Poor Sleepers: magnesium L-threonate improves sleep duration and quality.
Who Should Avoid Magnesium L-Threonate?
While magnesium L-threonate is generally safe, certain groups should consult a healthcare provider before use, including:
- Pregnant or breastfeeding individuals
- Those with kidney, heart, or neuromuscular conditions
- Individuals taking medications that interact with magnesium
Individuals should consult a qualified healthcare provider before starting any new supplements.
How to Choose the Right Magnesium L-Threonate Supplement
When selecting a magnesium L-threonate supplement, consider the following:
Product Quality and Certifications
- Look for reputable brands with third-party testing and certifications for purity.
- Avoid products with unnecessary fillers or additives.
Dosage Recommendations
Common recommendations include 1,500-2,000 mg daily, divided into morning and evening doses.
The European Food Safety Authority (EFSA) has set a tolerable upper intake level of supplemental magnesium L-threonate of 3000 mg for adults, excluding pregnant and lactating women. This dose includes approximately 250 mg of elemental magnesium and 2730 mg of L-threonate.
Always follow the product label or your healthcare provider’s instructions. Speak with your doctor or pharmacist if you have any questions.
Side Effects, Safety, and Precautions
While magnesium L-threonate is well-tolerated, mild side effects may include:
- Digestive discomfort (e.g., diarrhea).
- Drowsiness if taken in high doses.
- Dry mouth.
- Headaches have been anecdotally reported.
Long-term use appears safe, but individuals with chronic conditions should consult a healthcare provider before starting supplementation.
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Key Takeaways
- Brain-Specific Benefits: magnesium L-threonate crosses the blood-brain barrier, making it uniquely effective for improving cognitive function, memory, and brain health compared to other magnesium types.
- Stress and Sleep Support: magnesium L-threonate may reduce stress, support mental clarity, and improve sleep quality through its potential effects on neurotransmitter balance and neuroinflammation.
- Targeted Use Cases: magnesium L-threonate is particularly beneficial for students, professionals, aging adults, and individuals struggling with stress or sleep, but should be used under guidance by those with specific health conditions.
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