Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including nerve function, muscle contraction, and bone health. While deficiency is common, not all magnesium supplements are equally effective in addressing this deficiency. Magnesium L-threonate (MgT) stands out due to its unique ability to cross the blood-brain barrier, making it particularly beneficial for cognitive function and sleep quality [2,3].
What Is Magnesium L-Threonate?
Unlike other magnesium compounds, such as magnesium citrate or glycinate, which primarily affect muscle and bone health, magnesium L-threonate is specifically designed to enhance brain magnesium levels. This is achieved through its formulation with L-threonic acid, a metabolite of vitamin C, which facilitates its passage into the brain [3]. Magnesium L-threonate (MgT) stands out due to its unique ability to cross the blood-brain barrier, making it particularly beneficial for cognitive function and sleep quality. L-threonate is naturally present in cerebrospinal fluid, which may account for its ability to cross the blood–brain barrier. Once in the brain, magnesium L-threonate can help support synaptic plasticity, enhance learning and memory, and promote healthy neuronal function. Research indicates that MgT can increase brain magnesium concentrations more effectively than other forms, potentially improving cognitive functions like learning and memory [1].
What Are the Benefits of Magnesium L-Threonate?
Research into magnesium L-threonate has uncovered a range of promising effects on health and well-being. It's benefits include:
Cognitive Enhancement and Memory Support
Studies have shown that elevating brain magnesium levels can enhance learning abilities, working memory, and both short- and long-term memory. In animal models, magnesium L-threonate supplementation improved pattern completion abilities, a critical aspect of memory processing, especially in aged rats [1]. These findings suggest that MgT may offer neuroprotective benefits and support cognitive health as we age [1]. In humans, an open label clinical trial explored the effects of magnesium L‑threonate (MgT) use in fifteen patients with mild to moderate dementia. The findings showed that 12 weeks of MgT supplementation improved brain activity and overall cognitive function. Some participants also showed better executive functioning alongside higher magnesium levels in their red blood cells [5].
Improved Sleep Quality
Magnesium plays a crucial role in regulating neurotransmitters that are involved in sleep processes, such as gamma-aminobutyric acid (GABA) and melatonin. A randomised controlled trial involving adults with self-reported sleep problems found that magnesium L-threonate supplementation improved sleep quality, particularly deep and REM sleep stages. Participants also reported enhanced mood, energy, alertness, and overall daily functioning and productivity [2]. These effects are consistent with the known actions of magnesium in neuron cells and animal models, suggesting broader positive impacts on overall brain health [2].
Stress and Anxiety Support
Magnesium L-threonate may help alleviate anxiety and stress by supporting the brain’s ability to adapt to emotional challenges and modulate stress responses. By increasing magnesium levels in the brain, MgT can influence key neurotransmitters, including glutamate and gamma-aminobutyric acid (GABA). GABA, an inhibitory neurotransmitter, plays a critical role in promoting relaxation and reducing neural excitability. By enhancing GABA activity, magnesium L-threonate may help calm overactive neural circuits, improve emotional resilience, and reduce feelings of anxiety, supporting a more balanced stress response and overall mental well-being [2].
What Makes Magnesium L-Threonate Unique?
Compared to other forms of magnesium, magnesium L-threonate stands out for its unique ability to cross the blood–brain barrier, making it especially effective for supporting cognitive function. Clinical studies have shown that it not only enhances memory and cognition but also improves sleep quality; benefits that are less consistently observed with other magnesium forms [1]. While traditional magnesium supplements are often used for digestive support, particularly constipation relief, magnesium L-threonate has minimal impact on gut motility. Additionally, it offers higher bioavailability in the brain than many other forms, making it a preferred option for targeting neurological health [1].
Cognitive Benefits Backed by Research
In a double-blind, placebo-controlled study of 109 healthy adults (ages 18–65), a formulation combining Magtein® with phosphatidylserine (PS) and vitamins C and D (Magtein®PS) was tested at 2 g per day. After 30 days, participants taking Magtein®PS showed significant improvements in memory and overall cognition compared to placebo, with older adults experiencing the greatest benefits [3].
A small open-label study investigated the effects of L-Threonic Acid Magnesium Salt (LTAMS) in 15 adults with moderate ADHD over 12 weeks. Nearly half of participants (47%) showed clinical improvement, with significant benefits observed in ADHD symptom scores, cognitive flexibility, and overall functioning. IQ and cognitive performance measures also improved. LTAMS was well tolerated, suggesting potential as an adjunct treatment for ADHD, though larger, double-blind studies are needed to confirm these findings [4].
In a 12-week randomised, double-blind, placebo-controlled trial, adults aged 50–70 with mild cognitive impairment who supplemented with magnesium L-threonate (1.5–2 g/day) showed significant cognitive benefits. Processing speed on a cognitive test improved by nearly 20%, restoring executive function to levels comparable to healthy peers and highlighting its ability to enhance learning and problem-solving [6].
Magnesium L-threonate offers a promising option for individuals looking to support cognitive function and stress, and improve sleep quality. Its unique ability to cross the blood-brain barrier sets it apart from other magnesium supplements, making it particularly beneficial for brain health. As with any supplement, it's important to consult with a healthcare provider before starting magnesium L-threonate, especially for individuals with existing health conditions or those taking other medications.
This content is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking prescription or chronic medication.
