Magnesium L-Threonate: Dosage, Side Effects, and Function Tips
Magnesium L-Threonate: How to Take It, Dosage, Side Effects, and Brain-Boosting Benefits
Thinking of adding magnesium L-threonate to your daily routine? If you want to take magnesium for brain health, sharper memory, or better sleep, this article is for you.
We dive into the function of this advanced magnesium supplement, explore the side effects, explain how much to take, and look at what makes it different from other forms—like its unique bioavailability and ability to raise magnesium levels in the brain.
Why this is worth reading: Unlike most magnesium supplements, magnesium L-threonate crosses the blood-brain barrier, increasing the magnesium level in the cerebrospinal fluid and supporting cognitive function.
But it's not for everyone—possible side effects and correct dosage (in mg) matter.
Read on to get the facts, so you can safely decide whether to take magnesium L-threonate.
Article Outline
1. What Is Magnesium L-Threonate and How Does It Work?
2. What Makes Magnesium L-Threonate Different from Other Magnesium Supplements?
3. What Are the Benefits of Magnesium L-Threonate?
4. Does Magnesium L-Threonate Improve Cognitive Function?
5. Can Magnesium L-Threonate Help with Depression and Anxiety?
6. What Are the Side Effects of Magnesium L-Threonate?
7. What’s the Correct Dosage of Magnesium L-Threonate?
8. Who Should Consider Taking Magnesium L-Threonate?
9. Should You Take Magnesium L-Threonate for Magnesium Deficiency?
10. When and How to Take Magnesium L-Threonate Capsules
1. What Is Magnesium L-Threonate and How Does It Work?
Magnesium L-threonate is a supplement made by combining magnesium, a vital mineral, with L-threonic acid, a metabolite of Vitamin C.
This compound was developed by researchers at MIT to enhance magnesium bioavailability, especially in the brain.
Once ingested, magnesium L-threonate increases magnesium levels in the cerebrospinal fluid—the fluid surrounding the brain and spinal cord.
This elevated magnesium in the blood and brain helps regulate neural signaling and supports cognitive and neurological function.
2. What Makes Magnesium L-Threonate Different from Other Magnesium Supplements?
Unlike standard magnesium supplements like magnesium citrate or magnesium oxide, magnesium L-threonate is specifically designed for cognitive function.
Its unique advantage lies in its ability to cross the blood-brain barrier, elevating the magnesium level in the cerebrospinal fluid.
This increased bioavailability makes it more bioavailable to brain cells, where magnesium plays a role in memory formation, learning, and neuroplasticity.
Because of this, magnesium L-threonate is commonly used for brain health, not just for addressing low magnesium in the body.
3. What Are the Benefits of Magnesium L-Threonate?
One of the primary benefits of magnesium L-threonate is its potential to improve cognitive performance, especially in older adults experiencing age-related memory decline.
It may help sharpen attention, reduce "brain fog," and even protect against neurodegenerative diseases.
In animal studies, this supplement was shown to reduce motor deficits and dopamine neuron loss in a mouse model of Parkinson's disease.
These findings suggest it may have cognitive benefits that extend beyond simple magnesium deficiency correction.
4. Does Magnesium L-Threonate Improve Cognitive Function?
Yes, there's compelling evidence that magnesium L-threonate may improve cognitive function.
A 2010 study published in Neuron found that the compound elevates the magnesium level in the cerebrospinal fluid and attenuates motor deficits, while also increasing synaptic density in the hippocampus—the part of the brain responsible for learning and memory.
Because cognitive function tends to decline with age, this makes magnesium L-threonate an appealing option for older adults or those concerned with long-term brain health.
5. Can Magnesium L-Threonate Help with Depression and Anxiety?
Emerging research suggests that magnesium plays a role in regulating mood, and deficiencies have been linked to depression.
Since magnesium L-threonate affects cognitive regions of the brain, it may support mental well-being, though more clinical studies are needed to confirm its effectiveness.
Some healthcare providers recommend it alongside traditional medication for individuals with mood disorders, but always consult a healthcare professional before combining supplements and medications.
6. What Are the Side Effects of Magnesium L-Threonate?
Like any dietary supplements, magnesium L-threonate may cause side effects. Common possible side effects include drowsiness, headaches, and gastrointestinal discomfort.
Some users report feeling unusually sleepy after taking it, especially when taken in high mg amounts.
Magnesium L-threonate is generally well-tolerated, but if you're on certain medications, pregnant, or pregnant and lactating, you should talk to your healthcare professional before use.
Also, monitor for signs of too much magnesium in the blood, which may lead to irregular heartbeat or low blood pressure.
7. What’s the Correct Dosage of Magnesium L-Threonate?
The recommended dosage varies, but most supplements suggest 1,000–2,000 mg per day, often split into two doses. Clinical studies often use about 1,500–2,000 mg, which equates to around 144 mg of elemental magnesium.
Always check the label on your capsule or powder to determine the actual elemental magnesium intake. It’s also worth noting that you may need to increase magnesium slowly over time to assess tolerance and avoid side effects.
8. Who Should Consider Taking Magnesium L-Threonate?
Magnesium L-threonate may be especially useful for older adults, people experiencing cognitive decline, or those recovering from neurological injury.
If you’re struggling with memory, focus, or sleep—and standard magnesium supplements haven’t helped—this form may be worth trying.
Additionally, individuals with chronic magnesium deficiency due to poor nutrition, diabetes, or medication use may benefit from this more targeted form of supplemental magnesium.
9. Should You Take Magnesium L-Threonate for Magnesium Deficiency?
Magnesium L-threonate is not the most efficient way to treat basic magnesium deficiency, especially when it’s due to low magnesium intake or gastrointestinal losses.
For this purpose, more concentrated forms like magnesium glycinate or citrate are typically better.
However, if you’re addressing low magnesium levels that are affecting cognitive performance specifically, magnesium L-threonate may still be the best option. It’s especially useful when standard magnesium supplements fail to improve neurological symptoms.
10. When and How to Take Magnesium L-Threonate Capsules
To safely use this supplement, take it as directed—usually in capsule form, 2–3 times a day. Some users prefer taking it in the evening, as it can promote relaxation and better sleep.
Take with or without food, but consistency is key. Like many dietary supplements, it may take several weeks of regular intake to notice significant benefits. If using it alongside medication, always clear it with your healthcare professional.
Summary: Key Takeaways on Magnesium L-Threonate
- Magnesium L-threonate is a highly bioavailable form of magnesium supplement that crosses the blood-brain barrier.
- It improves cognitive function and may help with memory, learning, and neurological recovery.
- Dosage ranges from 1,000 to 2,000 mg per day; always check for elemental magnesium content.
- It may help elevate the magnesium level in the cerebrospinal fluid and support brain health with age.
- Common side effects include drowsiness and digestive discomfort; consult a healthcare professional if taking medication.
- Not ideal for general magnesium deficiency, but excellent for cognitive and neurological support.
- May provide benefits for depression, diabetes, and neurodegenerative diseases like Parkinson’s (in animal studies).
- Best taken in capsule form consistently, ideally at the same time each day.
- Those who are pregnant and lactating or on certain medications should seek medical advice first.
- Always monitor your magnesium intake to avoid excessive levels or unwanted effects.
References:
- Slutsky, I. et al. (2010). Enhancement of learning and memory by elevating brain magnesium. Neuron, 65(2), 165–177.
- Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Pharmaceutical Design, 16(7), 832–839.
- Aydin, H., et al. (2010). Magnesium and depression: a review of the evidence. European Archives of Psychiatry and Clinical Neuroscience, 260(6), 445–452.
