Magnesium L-Threonate is a unique form of magnesium specifically designed to enhance cognitive function. It may improve memory, support brain health and potentially slow mental decline by effectively crossing the blood-brain barrier. Discover third-party tested Magnesium L-Threonate results highlighted below.
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Magnesium L-Threonate is one of the most recent forms of magnesium to be discovered. This form of the mineral is created by combining magnesium and threonic acid, a metabolite of vitamin C. Some individuals and companies also refer to this version as just Magnesium Threonate. The main benefit of this form of magnesium is its ability to easily cross the blood-brain barrier, a party trick that traditional forms of magnesium do not possess. This may have various benefits for the brain which we will detail below.
A Chinese research company, Magceutics, Inc first discovered, developed and finally documented Magnesium L-Threonate in 2010. They have since patented this form of magnesium with the Magtein® brand. As this form of magnesium is currently patented, all licensed Magnesium L-Threonate products must list that they contain Magtein®. Using uncertified products may pose safety risks.
Research and studies on Magnesium L-Threonate in humans are currently limited due to its recent discovery. However, the current available research is promising. We will keep this resource updated with the latest human science available.
In this double-blind, placebo-controlled study of 105 healthy adults, who either took 2g of Magnesium L-Threonate or a placebo daily for 30 days. Subjects took a 'Clinical Memory Test' at both the start and end of the study to track differences in performance. At the end of the study, researchers found that the MTL group had improved "learning, recall, memory and cognitive abilities" in comparison to the placebo group. Whilst all of the Magnesium L-Threonate group saw improvements, it was the eldest subjects in the group that saw the most significant benefits.
Neuroscientists such as Dr Andrew Huberman have publicly talked about how effective Magnesium L-Threonate can be to help people fall and stay asleep. As Magnesium L-Threonate can cross the blood brain barrier, it is thought to increase neurotransmitters such as GABA. GABA inhibits communication between neurons in the brain, causing a calming effect. As Dr Andrew Huberman mentions in the video below, increasing GABA can help turn off forward thinking in the brain. This makes it easier to fall asleep. Dr Andrew Huberman details that taking 300mg of Magnesium L-Threonate 30-60 minutes before bed could have the desired effect.
As with all supplements, the dosage range depends on the desired outcome. As human studies are so limited right now, we can only observe the few that exist. For improved brain function, a large dose of 2g per day was given in this human study mentioned above. Subjects saw a benefit at this daily dose. Please note, the current RDA (recommended daily allowance) in most adults for total magnesium is 400mg. More research needs to be seen in this area.
For sleep, popular neuroscientist Dr Andrew Huberman has recommended dosages between 150mg - 400mg of Magnesium L-Threonate. This dosage may help people fall and stay asleep. It is advised to start at the lower end of this range to find a minimal effective dose.
When supplementing Magnesium L-Threonate as a sleep aid, taking it 30-60 minutes before sleep may help people fall and stay asleep.
In the study mentioned above, benefits of taking Magnesium L-Threonate for improved brain function were seen in just 30 days.
To replicate the study, we would advise to test baseline levels of brain function using an online cognitive test such as CogniFit . This should be done before supplementing with Magnesium L-Threonate and once again after 30 days to track improvements.
Magnesium L-Threonate is effective at crossing the blood brain barrier, where other forms of magnesium are not. However, Magnesium L-Threonate generally has a lower overall elemental magnesium content. Taking the same dose of Magnesium L-Threonate for the overall benefits of magnesium will likely not reach the elemental dosage required to service both the body and the brain. Therefore, Magnesium L-Threonate should be taken as an additional magnesium supplement to focus more on the brain benefits than a direct magnesium replacement for everyday needs. Dr Rhodha Patrick talks about this on her podcast Found My Fitness.
Supplementation of magnesium is well documented and is considered safe at reasonably dosages. However, too much can lead to magnesium toxicity. Symptoms of toxicity can include:
The RDA (recommended daily allowance) for total elemental magnesium is around 400mg per day for most adults. However, those who are physically active may need an extra 10% - 20% as some magnesium is lost through sweat. Magnesium L-Threonate supplements typically provide lower amounts of elemental magnesium per dose.
Magnesium L-Threonate is also "well tolerated and safe" as documented by this human study.
Magnesium L-Threonate, Magnesium Threonate or Magtein® is a form of magnesium that is more effective in crossing the blood brain barrier. This may lead to positive effects for the brain. As this form of magnesium was only discovered in 2010, human research is limited. However, early research papers have demonstrated promising benefits. Other neuroscientists such as Dr Andrew Huberman are championing Magnesium L-Threonate as a sleep aid, which helps quiet the brain's thoughts and allow for a smoother entry into sleep.
Magtein® is a patented brand name for Magnesium L-Threonate. All Magnesium L-Threonate supplements must be listed that they contain Magtein® or branded as Magtein®. Without this certification, the product may be unsafe for consumption.
Magnesium L-Threonate should be used in conjunction with other magnesium as it has less elemental magnesium, which is widely used in the body. The RDA for total elemental magnesium is around 400mg for most adults.
We’ve compiled a list of trusted brands that sell Magnesium L-Threonate in our tool above. Highlighted cards display that we have secured testing certificates from third parties from that product. Click the white information button to see more detail on the item and find links to download the Magnesium L-Threonate third-party testing certificates.
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