Magnesium is an essential mineral that’s crucial for overall health and well-being. It’s involved in a bunch of physiological processes, including energy metabolism, neurotransmitter function, and muscle and nerve function. Now, magnesium l-threonate is a specific form of magnesium that’s gained popularity in recent years for its potential to help reduce anxiety and improve cognitive function. In this article, we’ll take a closer look at magnesium l-threonate and explore the evidence for its efficacy in reducing anxiety. Let’s dig in.
What Is Magnesium L-Threonate?
Magnesium l-threonate is a mineral salt composed of magnesium and the amino acid l-threonic acid. It’s derived from corn and is commonly used as a dietary supplement. Unlike other forms of magnesium, magnesium l-threonate has the unique ability to penetrate the blood-brain barrier and increase brain levels of magnesium. That’s why it’s become a popular choice for those looking to improve their cognitive function and reduce anxiety.
Magnesium performs two crucial functions in the brain that could be linked to certain symptoms.
- It inhibits the stimulation caused by certain neurotransmitters and attaches to receptors that promote relaxation, leading to a calmer and more relaxed state.
- Additionally, it helps manage the secretion of stress hormones such as cortisol, functioning as a brake for the body’s nervous system.
How Magnesium L-Threonate Works In The Body
Magnesium is a vital mineral that plays a critical role in many physiological processes in our bodies. It’s involved in energy metabolism, neurotransmitter function, and muscle and nerve function. When magnesium l-threonate is taken as a supplement, it’s absorbed into the bloodstream and transported to the brain where it increases the levels of magnesium in the brain. This increased level of magnesium in the brain is thought to help reduce anxiety by regulating neurotransmitters and improving the function of the nervous system.
Specifically, there three ways in which magnesium l-threonate has been found to have an impact on the brain:
- Magnesium l-threonate’s unique ability to penetrate the blood-brain barrier and reach the brain where it is needed makes it a powerful tool in promoting brain health.
- Research has shown that magnesium l-threonate can boost brain plasticity, a key factor in allowing the brain to change, grow, and support memory and learning processes.
- The potential of magnesium l-threonate to increase levels of brain-derived neurotrophic factor (BDNF) — a protein that plays a role in the formation of new brain cells — highlights yet another mechanism through which magnesium l-threonate can support brain health and function.
Magnesium L-Threonate And Anxiety: What The Studies Say
Several studies have investigated the efficacy of magnesium l-threonate for reducing anxiety. In a study published in the Journal of Clinical Psychiatry, magnesium l-threonate was found to significantly reduce symptoms of anxiety and improve overall quality of life in individuals with anxiety disorders. Another study, published in the Journal of Clinical Psychopharmacology, found that magnesium l-threonate supplementation was associated with significant reductions in anxiety and stress levels in healthy adults.
Finally, a randomized, double-blind, placebo-controlled study published in the Journal of Affective Disorders found that magnesium l-threonate supplementation was associated with significant reductions in anxiety, depression, and stress levels in individuals with major depressive disorder.
These studies do suggest that magnesium l-threonate may be an effective option for those looking to manage their anxiety levels without relying on prescription drugs. However, you definitely want to talk to your doctor and/ or mental health practitioner to discuss the best options for your specific situation.
What’s The Best Magnesium L-Threonate Dosage, If You’re Using It For Anxiety?
The optimal dosage of magnesium l-threonate for reducing anxiety will vary depending on the individual and the severity of their anxiety. However, most studies have used doses between 1,000 and 2,000 mg of magnesium l-threonate daily. Again though, it’s important to consult with a healthcare provider before starting any new supplement regimen, including magnesium l-threonate, to determine the best dose for your specific needs.
Time Frame For Decreasing Anxiety With Magnesium L-Threonate
The time frame for magnesium l-threonate to start decreasing your anxiety will also vary depending on the individual. Some people may experience a reduction in anxiety within a few weeks of starting supplementation, while others may need several months to see a significant improvement. It’s important to be patient and continue taking magnesium l-threonate as directed by a healthcare provider, as it may take time to see the full effects of the supplement.
Side Effects Of Magnesium L-Threonate
Magnesium l-threonate is generally considered safe when taken in the recommended dosages. However, like any supplement, there may be some side effects associated with its use. Some of the common side effects include digestive discomfort, such as bloating, diarrhea, or stomach cramps. Additionally, some people may experience headaches or dizziness. It is important to note that these side effects are generally mild and go away on their own.
If you experience any side effects after taking magnesium l-threonate, it is important to stop taking it and consult with your doctor. Additionally, people with kidney problems, heart problems, or those who are taking certain medications may want to avoid taking magnesium l-threonate or talk to their doctor before starting to take it.
Natural Alternatives To Magnesium L-Threonate For Reducing Anxiety
If you are looking for a natural alternative to magnesium l-threonate for reducing anxiety, there are a number of options available to you. Some of these options include:
- Exercise: Regular exercise has been shown to reduce stress and anxiety. It can also help improve your overall mood and increase the production of feel-good hormones.
- Yoga: Yoga is another great way to reduce stress and anxiety. It involves a combination of physical postures, breathing techniques, and meditation.
- Herbs: Herbs such as passionflower, kava, and valerian root have been used for centuries to treat anxiety and stress. These herbs work by calming the nervous system and promoting a sense of relaxation.
- Essential Oils: Essential oils, such as lavender, bergamot, and chamomile, can also help reduce stress and anxiety. They can be used in diffusers or applied topically.
- Therapy: Cognitive behavioral therapy (CBT) and other forms of therapy have been shown to be effective in treating anxiety and reducing stress. Talking to a therapist can help you identify the root causes of your anxiety and develop a plan to manage it.
It is important to note that not all natural alternatives will work for everyone and it may take some trial and error to find what works best for you. Additionally, it is always a good idea to talk to your doctor before trying any new supplement or alternative treatment for anxiety.
Also, while foods don’t necessarily have magnesium l-threonate, you may consider simply eating more high magnesium foods before taking an oral supplement. Some foods that are high in magnesium include:
- Swiss Chard
- Dark chocolate
- Nuts and seeds (such as almonds, pumpkin seeds, and sunflower seeds)
- Legumes (such as black beans and lentils)
- Whole grains (such as brown rice and quinoa)
- Fatty fish (such as salmon and mackerel)
It’s important to note that the actual magnesium content in food may vary depending on factors such as the soil and growing conditions, preparation methods, and storage.