Magnesium Threonate

Summary

Magnesium is one of the greatest deficiencies in the modern western world, which is particularly troubling given the mineral’s involvement in over 300 enzymatic actions in the body. Magnesium threonate is one of the most bioavailable forms of magnesium and specifically for improving magnesium levels in the brain [1].

Developed by a Chinese scientist at UCLA [2], magnesium threonate is a combination of the mineral magnesium with a chelating agent called L-threonate. The latter is helpful for crossing the blood-brain barrier and bioavailability.

These effects combine to provide long and short term memory enhancements, neuroprotective effects combating cognitive decline [3], can improve sleep quality and reduce symptoms of anxiety and depression [4].

Also Known As

MgT, Magtein, Magnesium L-Threonate

Editors’ Thoughts on Magnesium Threonate

There are many types of magnesium, but this (and magnesium glycinate) are definitely the best for most people. They are bioavailable, come with relatively few side effects, and improve levels of a mineral that nearly everybody has deficiencies in.

Personally, I have hyperhidrosis and sweat frequently (far more than the average person). Although my diet is high in magnesium-rich foods, I just don’t think it’s possible for me to comfortably consume enough magnesium in my diet. Most people (even healthy ones) don’t have a diet similar enough to our ancestors to forego magnesium supplementation.

Mansal Denton, Nootropedia Editor

magnesium threonate

Magnesium Threonate Benefits

Early research of magnesium threonate was performed by scientists at UCLA, but studies have proliferated in light of the many benefits. One major benefit of magnesium threonate is for absorption [5]. Given there are half a dozen different types of magnesium, including some that are almost completely unbioavailable, this is a rare and useful characteristic.

Once the magnesium has crossed the blood-brain barrier, it goes to work enhancing memory formation in both long and short-terms. Because magnesium is involved with enzymes that speed up synaptic pathways (connections in the brain), the mineral aids in not only forming memories faster, but also preserving them in old age [6].

Another benefit of magnesium threonate is better sleep quality. According to a 2002 study in the journal of Pharmacopsychiatry, magnesium threonate modulates certain receptors and transmission called GABAergic and glutamatergic. Scientists measured via EEG tests on the brain to find magnesium threonate aided in sleep quality [7].

For the same reasons, many people who consume magnesium threonate also feel less stressed and less anxious than otherwise.

Magnesium Threonate Side Effects

As with some other magnesium products, one of the side effects is gastrointestinal distress for those who are new to the supplement. One of the ways to prevent this side effect of magnesium threonate is to make sure you utilize the correct dosage and do not go above the daily recommended amount.

Most people who consume magnesium threonate are able to experience a host of benefits with relatively few side effects.

Magnesium Threonate Dosage

The proper magnesium threonate dosage is around 1-2 grams in order to yield a much lower amount of elemental magnesium. Most evidence points to around 200 mg of elemental magnesium daily and threonate is one of the best sources.

How and Where to Buy Magnesium Threonate

There are a host of ways to buy magnesium, but not always the specific threonate form. It is relatively new (within the past two decades), which means many local grocery or health food stores might not carry the supplement.

Online it is relatively easy to find a magnesium threonate supplement for sale and obviously Amazon is the best marketplace to do so in a cost affordable manner. We suggest you purchase magnesium threonate from one of our recommended vendors, like Source Naturals. You can find their product here.

Alternatively, you can find other products with magnesium threonate already included. Products like Qualia have magnesium threonate and there are a host of others as well. You can find that here.

Selected Community Experiences

I’m pretty sensitive to stuff that interferes with GABA or Glutamate. The first time I tried Magnesium L-Threonate, 2 or 3 pills of the Source Naturals one, it pretty much knocked me out. Magnesium Glycinate did not have such an effect, in fact I didn’t feel alright when I took it. Altough now that I think about it, the Glycine might prevent Magnesium from properly blocking NMDA activity. From the various forms of Magnesium, only Magnesium L-Threonate has been shown yet to upregulate NMDA receptors.” [8] – FrigoCoder

I can’t speak to it’s nootropic effects, but I started taking it after I started developing magnesium deficiency symptoms. It seemed to help my insomnia and reduce myclonic jerks and muscle twitches. I went with Magtein over other ones since it gets into the brain the best, which is probably why it helps with my insomnia.” [9] – ProfWiki

References (Click to Expand)
  1. //www.cell.com/neuron/abstract/S0896-6273(09)01044-7
  2. //www.sciencedirect.com/science/article/pii/S0896627309010447
  3. //www.jle.com/fr/revues/mrh/e-docs/ageing_hippocampal_synaptic_activity_and_magnesium_272231/article.phtml
  4. //www.thieme-connect.com/DOI/DOI?10.1055/s-2002-33195
  5. //www.cell.com/neuron/abstract/S0896-6273(09)01044-7
  6. //www.jle.com/fr/revues/mrh/e-docs/ageing_hippocampal_synaptic_activity_and_magnesium_272231/article.phtml
  7. //www.thieme-connect.com/DOI/DOI?10.1055/s-2002-33195
  8. //www.reddit.com/r/Nootropics/comments/2m0eqo/what_is_all_the_hype_about_magnesium_lthreonate/
  9. Ibid.

Author

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  • Omri

    Hello Mansal!

    What if you already take magnesium glycinate and want to keep taking it, would you recommend the same normal recommended daily amount of each one – glycinate and L-Threonate, or some other dosage?

    Thanks

    • Mansal Denton

      You could add L-threonate to the dosage you’re already taking and you should be fine. The only real concern would be getting too much elemental magnesium, which you will feel (via gastrointestinal distress).

      I recommend you start with a lower dosage and then slowly but surely increase L-threonate over time. Best of luck!