Magnesium L-Threonate
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Magnesium L-Threonate. Mg form designed for brain penetration; studied for cognition and sleep.
How it works. Crosses BBB more effectively than other Mg forms; raises synaptic Mg.
What the research supports. 1 graded claims. Strongest: Improves cognitive performance in older adults (limited).
How much to take. Typical dose: 1.5–2 g (= 144 mg elemental Mg) before bed.
Side effects and interactions. 1 medication interaction listed. No serious side effects listed at normal doses.
Stacking. Pairs well with Omega-3 (EPA/DHA), Alpha-GPC or CDP-choline, Magnesium glycinate.
Common forms. Available as Magtein.
Key studies. 8 studies cited. The strongest are listed with links to PubMed.
Community. Experiences from people who have tried Magnesium L-Threonate. Anecdotes are not medical advice.
Magnesium L-Threonate. Mg form designed for brain penetration; studied for cognition and sleep.
What it is
Patented magnesium chelate (Magtein) shown in animals to raise brain Mg.
Food sources
Goals
How it works
Crosses BBB more effectively than other Mg forms; raises synaptic Mg.
Pathways
- NMDA receptor modulation
Effects
- +Synaptic plasticity supports
- +Sleep quality supports
What the research supports
Strong: consistent results across large trials or meta-analyses. Moderate: several trials, mostly positive. Limited: small or mixed studies. Preclinical: animal or cell research only.
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Side effects & interactions
Common side effects
- Headache (rare)
Medication interactions
Always disclose Magnesium L-Threonate use to your prescriber — additive, antagonistic, or pharmacokinetic interactions are possible.
Check any supplement–medication combination with your pharmacist before starting.
Combines with
Pairs well
- Omega-3 (EPA/DHA)Membrane fluidity and neuronal signaling support.
- Alpha-GPC or CDP-cholineProvides choline substrate for acetylcholine synthesis.
- Magnesium glycinateComplementary GABAergic calming and improved sleep architecture.
Common forms
- Magtein
Key studies
8 studies cited in total.
Opens current human and preclinical literature matching Magnesium L-Threonate and "Improves cognitive performance in older adults". Filter by RCT, meta-analysis, or year on the results page.
Opens current human and preclinical literature matching Magnesium L-Threonate and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.
Opens current human and preclinical literature matching Magnesium L-Threonate and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.
Discussion
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