Top 13 Magnesium L-Threonate Benefits for Brain, Memory, Mood & More

Magnesium L-Threonate (MgT) is a form of the essential mineral Magnesium (Mg) that is purported to have benefits for brain health, learning ability, working memory and cognitive function.

Sold under the brand name Magtein, this product is a unique formulation of magnesium that has been shown to raise levels of this mineral in the brain and to support synaptic plasticity.

Magnesium plays an important role in many different biological reactions. It can be difficult to obtain optimal levels of this mineral through the diet alone.

Supplements with magnesium are commonly used for a wide range of health goals, related to mood balance, cardiovascular health, energy metabolism, bone health, sleep and muscle cramping.

However, dietary supplements containing this ingredient often have poor oral bioavailability and absorption into the bloodstream. Magnesium L-Threonate is considered to be superior because it is better absorbed and can cross the blood-brain barrier.

By optimizing magnesium levels in the brain, this supplement has been shown to support nerve signaling pathways and to maintain synaptic connections between brain cells.

In this article, we will review the top health benefits associated with Magnesium L-Threonate, discuss how it works and whether this is the best form of magnesium to meet your health needs.

Magnesium Threonate

Natural Nootropic

Memory

Mood

Sleep Quality

How It Works:

• Supports learning and memory
• Reduces stress & anxiety response
• Improves sleep quality & Restless Leg Syndrome

Dosage:

Between 200 - 500 mg per day

Safety:

Rated Likely Safe

Top Magnesium Products* ❯

View User Ratings* ❯

#1: Increasing Brain Magnesium Levels

Magnesium L-Threonate (MgT) was developed by scientists from MIT to solve a common problem with other forms of magnesium supplements: poor bioavailability in the brain.

Research shows that forms of Magnesium (Mg) commonly used in dietary supplements do not significant increase brain levels of this mineral at standard dosages. This includes forms such as Magnesium Sulfate, Magnesium Gluconate, and Magnesium Citrate.

This is problematic because having adequate amounts of this mineral available in the brain is important for neuronal health and cognitive function. Brain magnesium concentrations are known to be generally higher than blood magnesium levels.

One of the reasons that standard magnesium supplements are not well-absorbed by the brain has to do with their ability to penetrate the blood-brain barrier. This is the filtration barrier separating brain tissue and the spinal cord from circulating blood.

The homeostatic balance between brain magnesium and blood Mg is controlled by the blood-brain barrier. Proper brain Mg levels are modulated by active transport.

MgT is proposed to be better at crossing the blood-brain barrier than other forms. This is because the L-Threonic Acid found in this form of the supplement increases mineral uptake.

Animal research has shown that it takes significantly less Magnesium L-threonate to raise brain Mg levels than some other forms of this product.

In one study, Magtein was compared with the most bioavailable inorganic form magnesium-chloride and the most bioavailable organic form magnesium-gluconate in milk.

After treatment for 24 days, only the subjects given Magtein saw a statistically significant increase in cerebrospinal fluid magnesium concentration. Levels of magnesium in spinal fluid were increased by 15% compared to no increase reported with other forms.

#2: Brain Health

Because Magnesium L-Threonine can increase levels of this mineral in the brain, it is believed to have a number of positive effects on cognitive function and health.

According to AIDP Inc., which holds to patent on this product, it “has been shown in animal studies to restore aging neurons to their youthful conditions.”

Research in aging animal models has demonstrated benefits for synaptic plasticity, which is a measure of how adaptable your brain is and how readily new connections can be formed.

Magnesium is one of seven essential macrominerals required by the human body to function properly. It is involved in more than 300 enzymatic reactions that control the synthesis of protein, the metabolism of energy as well as nerve signaling.

This mineral is particularly important in the brain where it helps to facilitate efficient nerve transmissions. Inhibitory magnesium ions function to counteract the excitatory effects of calcium at NMDA receptors.

If you have low levels of magnesium in the brain, this may be associated with neuronal hyperexcitation and firing of nerves when they should be at rest.

This mineral is purported to have neuroprotective benefits, helping to prevent damage to neurons caused by excitotoxicity or over-excitation of glutamate receptors.

MgT is also believed to promote neuroplasticity and support the formation of new connections in memory centers of the brain. One study on rats showed that Magtein could increase the density of synapses or connections between neurons in the hippocampus region.

The hippocampus is a seahorse-shaped organ in the medial temporal lobe of the brain. It is involved in the limbic system, which regulates emotions and plays a role in long-term memory formation and recall.

By boosting the number of synapses found in this part of the brain. Magnesium is proposed to help the brain remain adaptive throughout life.

Human clinical trials are necessary to determine how effective this supplement is for supporting brain health in humans.

#3: Memory

Pre-clinical studies show that magnesium L-threonate supplementation can improve memory performance and enhance learning abilities.

In both young and old rats, Magnesium L-Threonine was associated with increased short and long-term memory by 18% and 100% respectively. There was a greater effect seen in older rats.

According to Guosong Liu et al in a 2016 article in Neuropharmacology, “Oral administration of the combination of L-threonate (threonate) and magnesium (Mg2+) in the form of L-Threonic acid Magnesium salt (L-TAMS) can enhance learning and memory in young rats and prevent memory decline in aging rats and in Alzheimer’s disease model mice.” [5]

Magnesium therapy is also being studied for how it can improve dementia, PTSD (post-traumatic stress disorder), depression, anxiety, and cognitive decline linked to aging.

More research is needed to evaluate the efficacy of this supplement for enhancing memory performance in humans.

#4: Anxiety

Magnesium supplements are commonly used to promote stress relief and mental calm. Research shows that being deficient in this mineral can contribute to anxiety disorders.

In studies on rats, seventy-nine subjects were given a diet deficient in this compound for 7 weeks. The study showed that inducing a deficiency resulted in anxiety-related behavior and disturbances to emotional status.

On the 49th day of the study, rats were given one of six different treatments consisting of either Magnesium L-aspartate, Magnesium Lactate, Magnesium Sulfate or Magnesium chloride hexahydrate. Some of these treatments were also administered with Pyridoxine (Vitamin B6).

After supplementation, rats experienced a correction in behavioral disturbances and anxiolytic-like activity, especially among those given magnesium salts in combination with Vitamin B6.

Mg may have anxiolytic (anti-anxiety) effects because of the way it influences levels of the brain’s primary inhibitory neurotransmitter GABA (gamma-aminobutyric acid).

GABA is important to calm the brain down and keep the primary excitatory neurotransmitter (glutamate) from overexciting neurons. Having adequate GABA activity in the brain is important for preventing feelings of anxiousness.

Magnesium is involved for GABA synthesis and is also involved in the synthesis of other mood-regulating brain chemicals like the neurotransmitters serotonin and dopamine. Proper balance of these brain chemicals is important for maintaining a stable mood.

Mg may also affect an area of the brain called the paraventricular hypothalamic nucleus that is known to modulate anxiety and stress responses.

While magnesium in general is associated with anti-anxiety pathways in the brain, the effects of Magnesium L-Threonate on anxiety have not been studied humans.

There is anecdotal evidence of efficacy, but clinical trials are necessary to validate claims.

#5: Depression

Research suggests that having low levels of magnesium in the diet could contribute to symptoms of depression and related mood disorders

In one analysis of more than 8000 human subjects over 65 years of age, those with the lowest Mg status were found to have a 22% greater risk of developing depression

According to a 2018 research study from the University of Vermont, “Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.” [6]

Although Magnesium L-Threonate has not been specifically studied for its effects on depression, it might help normalize brain magnesium levels and support mood balance.

#6: ADHD

Magnesium supplements have been used to promote attention span, behavioral control and concentration in both adults and children. Population-based studies suggest a link between being deficient in this mineral and Attention Deficit Hyperactivity Disorder.

According to Examine, in a study of 116 children diagnosed with ADHD, 95% were found to be magnesium-deficient. [2]

Other studies have shown that children with ADHD have less Mg in their saliva samples than non-ADHD children.

Research also shows that increasing intake of this mineral through dietary supplements can improve symptoms. In a 6-month study involving fifty children with ADHD between 7-12 years of age, 200 mg daily doses of Mg caused significant improvements in hyperactivity relative to baseline levels. [6]

A cohort study with 810 children showed that efficacy may be improved when Mg is used along with a fish oil supplement providing Omega-3 fatty acids.

Because Magnesium L-Threonate is a more bioavailable form of this dietary supplement, it has been used to improve attentional control and hyperactivity in patients with ADHD. However, there are no clinical trials available to evaluate whether it works.

While preliminary studies suggest benefits, more research is needed to determine the therapeutic efficacy of magnesium supplementation for ADHD. The FDA has not approved magnesium as a drug for the prevention, treatment or amelioration of ADHD.

#7: Sleep

Anecdotal user reviews demonstrate that Magnesium L-threonate supplements are commonly taken before bedtime to make it easier to fall asleep. Users report that it helps them to relax and quiet the mind.

A magnesium deficiency can cause sleep disturbances or chronic insomnia. Insufficient levels of this mineral may also lower the quality or sleep and increase the number of interruptions during the night.

According to James F. Balch, M.D., “A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.” [10]

Dr. Josh Axe says that diets lacking in magnesium-rich foods, and poor nutrient absorption shift our circadian rhythms as we age and increase the likelihood of developing insomnia.

Research shows that supplementation with different form of magnesium can improve sleep latency, quality and efficiency in people with impaired sleep patterns, making it easier to obtain a restful night of sleep.

In one 8-week double-blind placebo-controlled human trial, patients taking an Mg supplement fell asleep faster and stayed asleep longer than those receiving a placebo.

Another study of magnesium-L-aspartate hydrochloride reported a decrease in sleep onset (time it takes to fall asleep) and improved sleep quality over 4 weeks in patients undergoing alcohol withdrawal. [11]

Magnesium L-Threonate may also increase levels of the sleep hormone melatonin and decrease levels of the stress hormone cortisol.

One study on 12 healthy elderly individuals found that use of effervescent Magnesium tablets for 20 days increased slow-wave sleep stages by 63.3% and improved sleeping cortisol levels. This was shown to improve changes in sleep patterns associated with aging.

Magnesium is purported to have sedative-like effects. However, one study on Magnesium-L-Threonate in rats found there were no changes in measures of waking locomotion over one month of treatment. [2]

While Magnesium-L-Threonate is presumed to promote restful sleep in the same way as other forms of this supplement, clinical studies are needed to determine whether it is effective or not.

#8: Migraines

Research suggests that magnesium deficiency contributes to the development of migraine headaches and cluster headaches. Migraines are marked by intense pain, nausea, vomiting, and sensitivity to light.

According to a 1989 study in the journal Headache, “Magnesium levels were low during a migraine attack without changes in pH. We hypothesize that low brain magnesium is an important factor in the mechanism of the migraine attack.”

In one research study published in 1996 in the journal Cephalalgia, it was demonstrated that high-dose oral magnesium therapy was able to reduce the frequency of migraine attacks.

Participants were given 600 mg of trimagnesium dicitrate per day for 12 weeks. During weeks 9-12, the frequency of migraines was reduced by 41.6% with a downward trend in duration and intensity.

The Natural Medicines Comprehensive Database rates this supplement as Possibly Effective for reducing the frequency and severity of migraine headaches. They point out that not all trials have produced positive findings and “most patients who benefit seem to have low magnesium levels.”

The exact mechanism by which magnesium affects migraine symptoms is not known. It is known to influence blood circulation and certain brain chemicals that may be involved in migraine pathophysiology.

Magnesium is thought to promote the release of hormones that have an analgesic effect (reduce pain). It may also promote the dilation or expansion of constricted blood vessels in the brain that contribute to migraines and elevate blood pressure.

While this mineral is considered to be effective as a prophylactic against migraines, there is no specific research on the effects of Magnesium L-Threonate for preventing or treating migraines. It has not been approved by the FDA as a drug for this condition.

#9: Athletic Performance

There is mixed evidence on the efficacy of magnesium for supporting athletic performance. While some studies have shown no benefit, others suggest that it can improve certain markers of performance and exercise tolerance.

It appears that supplementation in individuals who are not deficient does not enhance physical performance. However, for people who do not have adequate magnesium status in the body, supplementation may have benefits for exercise performance. [13]

According to a study published in 2006 in Magnesium Research, “Magnesium is involved in numerous processes that affect muscle function including oxygen uptake, energy production and electrolyte balance.”

Magnesium also acts as a hydrogen buffer to help muscles to clear accumulations of lactic acid that can cause “burning” during exercise.

Strenuous exercise can cause the excretion of this mineral from the body and increase our magnesium requirements by 10-20%. [13]

One study showed that supplementation in volleyball players enabled them to jump higher and improve their arm movements. Swimmers and triathletes have also been shown to benefit from Mg supplementation.

Another study showed that Mg could boost athletic performance in elderly patients with chronic health disorders. It was also shown to attenuate a decrease in exercise tolerance linked to sleep deprivation. [11]

#10: Restless Leg Syndrome

According to the Natural Medicines Comprehensive Database, “Preliminary clinical research suggests that taking magnesium orally might be useful for treating restless leg syndrome (periodic limb movement during sleep).” [11]

Restless Leg Syndrome (Willis-Ekbom Disease) is a disorder that causes uncomfortable sensations in the legs and an irresistible urge to move. Users report feeling pins and needles or an itchy sensation in leg muscles that makes it impossible to keep still.

This sensation typically occurs more frequently at night and can make it difficult to fall asleep. Some people report that it occurs regularly after engaging in intense or long-duration exercise.

In one open clinical study involving 10 participants, oral magnesium dosages of 12.4 mmol were administered in the evening for 4-6 weeks. There was a significant decrease in the amount of movement at night and a significant increase in the amount of sleep that patients experienced.

User testimonials anecdotally report that magnesium L-threonate is also helpful for alleviating Restless Leg Syndrome. However, there is no research data available to evaluate this claim.

#11: Premenstrual Syndrome Symptoms

Research suggests that getting adequate levels of magnesium in the diet can improve symptoms associated with PMS in women.

Oral Magnesium pyrrolidone carboxylic acid supplements have been shown to improve symptoms of pain, mood changes and fluid retention. [11]

Combinations of magnesium with 50mg of Vitamin B6 have also been shown to reduce anxiety-related symptoms of PMS such as mood swings, irritability and nervous tension.

Magnesium L-Threonate has not specifically been investigated for this use, but user reviews do describe benefits when taken for this purpose. Clinical trials are needed to determine therapeutic efficacy.

#12: Hair Loss

Magnesium L-Threonate has not been studied for its effects on hair loss or regrowth. However, L-Threonate has been studied in in vitro cell culture models of androgen-driven balding.

Preliminary laboratory research suggests that L-Threonate can reduce the expression of a gene that is involved in mediating androgenic hair loss. By repressing expression of the gene, it may inhibit a pathway involved in male pattern hair loss.

Laboratory studies show that L-Threonate reduced the expression of the dickkopt-1 (DKK1) gene in cultured dermal papilla cells (DPCs).

Previous research suggests that expression of the dickkopt-1 (DKK1) gene is induced by the endogenous androgenic hormone DHT (dihydrotestosterone). Higher levels of DHT have been associated with hair loss and premature balding in men.

According to Examine, “It seems to work similarly to L-ascorbic acid 2-phosphate via alkaline phosphatase activity and releasing ascorbic acid into the cell.” [2]

Magnesium is also believed to support hair and scalp health. However, more research is needed to determine whether Magnesium L-Threonate has any effect on hair loss in vivo.

#13: Fewer Digestive Side Effects

One of the common side effects of using magnesium supplements is a laxative effect. High dosages of this supplement can result in loose stools, painful bowel movements and stomach upset.

In research studies, diarrhea and gastric irritation are two of the most commonly-reported side effects, with a frequency of 18.6% and 4.7% respectively.

Magnesium can draw water into the colon and stimulate the contraction of bowel muscles to facilitate excretion. While it is sometimes used to relieve constipation, the laxative effects are not always wanted.

Preliminary anecdotal evidence suggests that Magensium L-threonate does not produce the same gastrointestinal side effects and is less likely to stimulate a bowel movement.

User reviews cite that it is easier on the stomach compared to magnesium citrate or other common forms of this mineral. This is because it is better absorbed from the gut into the bloodstream, meaning that it has less of an opportunity to bind to receptors on bowel muscles.

While some users do still report stomach upset and increased frequency of bowel movements, the majority say that it is easier to tolerate compared to conventional magnesium supplements.

What Is Magnesium L-Threnoate?

Magnesium L-Threonate is a chelation of elemental magnesium (Mg) and an ascorbic acid metabolite called L-threonate (threonic acid).

Magnesium is the fourth-most abundant dietary mineral found in the human body and is critical to the proper function of all cells.

Magnesium is involved in more than six-hundred different chemical reactions inside the body and is a cofactor of more than 300 different enzymes. It plays a role in: [1]

• Regulation of CNS (central nervous system) activity and neurotransmitters signaling;
• The synthesis and maintenance of genetic material like DNA and RNA;
• The synthesis of protein chains from amino acids;
• Helping to convert foods into energy;
• Relaxing and contracting skeletal muscles;

It is estimated that half of North Americans and Europeans are not getting the daily recommended amounts of magnesium in their diet. Magnesium deficiency is the most common nutrient deficiency after Vitamin D deficiency.

Chronic magnesium deficiency contributes to hypertension (high blood pressure), increased risk of developing type 2 diabetes mellitus and many other health problems. [2]

Approximately 60% of the magnesium found in the human body is found within the bones. The remainder is found in the blood, musculature, soft tissues like tendons, fat, blood vessels, and connective tissue called synovial membranes. [3]

There is also a small amount of magnesium found within the brain. While it represents a small percentage of the total amount of this mineral in the body, concentrations in brain cells and cerebrospinal fluid are critical for neurological function, memory and brain cell health.

There are various types of magnesium supplements including Magnesium Sulfate (Epsom Salt), Hydrated Magnesium Carbonate (Milk of Magnesia), Magnesium Glycinate, Magnesium Lysinate, Magnesium Orotate, and Magnesium Taurate.

Many forms of this dietary supplement have low oral bioavailability and do not cross the blood-brain barrier. These forms can also cause laxative side effects in high dosages.

Magnesium L-Threonate is purported to be better to use as a supplement because it is well-absorbed from the gut and has high bioavailability in the brain. It also causes fewer gastrointestinal side effects compared to other versions.

What is L-Threonate?

Magnesium L-Threonate does not exist in nature. This biosynthetic form of Mg was invented by researchers at MIT who were looking for a better way to deliver this mineral to the brain through oral supplementation.

L-Threonate is a metabolite of ascorbic acid (Vitamin C) that is produced when L-ascorbic acid 2-phosphate is broken down.

Earlier research suggested that L-threonic Acid or L-Threonate could improve uptake of certain minerals. This sugar acid derivative is found naturally in foods including Capers, Muscadine grapes, Black huckleberries, and Pecan nuts.

By combining Magnesium with the conjugate L-threonic Acid, it was possible to improve the absorption of this supplement from the gut and increase its transportation across the blood-brain barrier.

Magnesium L-Threonate is a chelated form of magnesium supplement. In chemistry, a chelate is a compound that is made up of a metal ion (like magnesium) and a chelating agent (like l-threonate).

A chelating agent can be any substance that is able to form multiple bonds with a single metal ion. All chelating agents are called multidentate ligands. L-threonate has been used to form chelates with several dietary minerals, including Calcium (Ca), Iron (Fe), and Magnesium

Chelated minerals are better able to survive oral administration and passage from the stomach into the digestive tract. They are better absorbed by the body into the bloodstream.

L-Threonate enhances the uptake of elemental magnesium from the intestines and causes fewer gastrointestinal side effects compared to other magnesium compounds.

There is limited research into the effects and safety of L-threonic Acid in isolation. Another chelated mineral, calcium L-threonate, has received some research attention both in vivo and in vitro.

Can I Use MgT for Magnesium Deficiency?

Magnesium L-Threonate is considered to be a highly bioavailable form of this mineral, but it may not be the best option for addressing physiological symptoms of a magnesium deficiency.

While this supplement is the most effective for increasing brain levels of magnesium, it provides a smaller dosage of elemental magnesium per serving compared to other formulations.

Examine states, “Any form of magnesium can be used to attenuate a magnesium deficiency, except magnesium L-threonate, since it contains less elemental magnesium per dose.” [2]

For example, Neuro-Mag is a supplement made with Magtein Magnesium L-Threonate sold by Life Extension. The serving size for this supplement is 2000 mg of Magtein, yielding 144 mg of elemental magnesium.

According to the US FDA Recommended Dietary Allowance (RDA), adult males should get 400 – 420 mg of magnesium in their diet per day while adult females should get 310 – 320 mg per day.

This mean that one would need to take two to three servings per day of Magtein to meet the dietary guidelines. However, this dosage does provide a sufficient amount to promote positive effects on brain plasticity and nerve signaling.

Life Extension explains, “While this supplies a modest 144 mg of elemental magnesium, its superior absorption into the bloodstream and nervous system makes it the preferred form of magnesium for enhanced memory and cognitive function.” [12]

Individuals who want to experience the beneficial effects of MgT on brain health and avoid symptoms of deficiency may want to combine multiple supplements together. Magnesium Citrate is the most popular form of this supplement available today.

Users should also investigate ways to include more magnesium-rich foods into their diet. Some of the best foods to increase magnesium intake naturally are green plants like spinach, collard greens, and kale.

Before using Magnesium L-Threonate for any of its purported health benefits, it is recommended to check with your doctor to determine whether this supplement is appropriate for you.

User reviews suggest that it is generally well tolerated, but anyone with a diagnosed medical condition or currently taking medications should consult with their physician first.

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