Magnesium is probably one of the most underrated supplements available today. Its health benefits are not as well-known as other popular supplements, like vitamin C or vitamin E, but they are just as important. Not only does magnesium help in bone development, energy production, and muscle contraction, but it can also help in the development of the brain and nervous system.
Magnesium comes in many different forms, but magnesium L-threonate is considered to be the gold standard. Magnesium threonate promotes cognitive function, reduces symptoms of anxiety and depression, and enhances muscle recovery.
Magnesium L-threonate has been referred to as the “master mineral” for a variety of reasons. Here, we’ll explain everything you need to know about magnesium L-threonate including its benefits, proper dosage, and where to find it.
Looking for the best magnesium threonate supplement?
Double Wood uses Magtein (the leading form of magnesium threonate) in its magnesium L-threonate capsules. Each serving of 4 capsules provides 2,000 mg total.
Magnesium L-Threonate Studies
Numerous research studies indicate that the beneficial components of magnesium L-threonate primarily target the brain. It has been shown to help with age-related memory loss, emotional disorders, neuroinflammation, and enhance cognitive function.
For these reasons, magnesium L-threonate is beneficial for people suffering from:
- Parkinson’s disease
- Alzheimer’s disease
- Poor memory
- Post-traumatic stress disorder
- Difficulty in sleeping
- Difficulty in focusing
Magnesium L-Threonate For Parkinson’s Disease
Magnesium is essential for cell function and a lack of magnesium can result in neurological disorders. As a result, recent clinical and experimental studies have used magnesium sulfate to treat traumatic brain injury, cerebral ischemia, subarachnoid hemorrhage, and seizures in both animal and human subjects.
A research study conducted in China used magnesium L-threonate to elevate the levels of magnesium within cerebrospinal fluid and reduce motor deficits and dopamine neuron loss in a mouse model with Parkinson’s disease. The results showed that magnesium l-Threonate, not magnesium sulfate, significantly increased the magnesium levels in the cerebrospinal fluid and it also remarkably reduced the MPTP-induced motor deficits and DA neuronal degeneration in mice.
MPTP is a chemical compound that acts as a prodrug for the neurotoxin MPP. As a result, it causes permanent symptoms of Parkinson’s disease by damaging the dopaminergic neurons found in the substantia nigra of the brain. Reducing the MPTP-induced motor deficits delays, and possibly prevents, the onset of Parkinson’s disease symptoms.
Magnesium L-Threonate For Enhancing Memory And Learning Capabilities
Memory and knowledge gained through learning are fundamental brain functions frequently influenced by dietary and environmental factors. In a 2010 study, researchers wanted to improve learning and memory in rats by increasing the brain’s magnesium levels through the use of magnesium L-threonate.
The researchers first discovered that increasing brain MG2+ levels in both young and aged rats could enhance various learning forms and memory retention. Administering chronic magnesium L-threonate treatment showed an increase in the activation of downstream signaling molecules in the hippocampus. It corresponded to a significant increase in short-term synaptic facilitation and long-term potentiation, which are both important in learning and memory.
In conclusion, magnesium L-threonate effectively raises magnesium levels in the brain and magnesium supplementation improves learning and memory in both young and old rats. Given magnesium’s critical role in the human brain, its application may have a similar effect on human subjects.
Another experimental trial used magnesium L-threonate to prevent and restore short–term memory loss associated with neuropathic pain. According to recent clinical studies, about two-thirds of patients with chronic pain suffer from short-term memory loss and currently, no drugs effectively treat these neurological disorders.
It showed that chronic oral administration of magnesium L-threonate could prevent and restore short-term memory deficits and LTP at CA3-CA1 synapses in the hippocampus caused by SNI. The preventative and therapeutic oral application of magnesium L-threonate blocks the regulation of tumor necrosis factor alpha in the hippocampus, which is critical for memory deficits.
Magnesium L-Threonate For Alzheimer’s Disease
Alzheimer’s disease is associated with magnesium ion deficits and interleukin-1β elevations in the brains of AD patients. To address this issue, cellular and molecular immunology researchers conducted a study on magnesium ion influx to reduce neuroinflammation and suppress the expression of interleukin-1β which terminates the possibility of Alzheimer’s disease.
The researchers used two model systems: human cells and mouse brain glial cells. They discovered that magnesium L-threonate suppresses IL-1β in glial cells outlined within the signaling pathways. Incubating magnesium L-threonate stimulates the activity of extracellular signal-related protein kinase and peroxisome proliferator-activated receptor-gamma (PPARγ) signaling pathways by phosphorylation.
Magnesium L-Threonate For Anxiety And PTSD
Some research suggests that magnesium also helps with anxiety and post-traumatic disorder. A study in 2011 examined the effects of elevating brain magnesium on fear conditioning, fear extinction, and neuronal plasticity in specific areas of the brain. Anxiety and PTSD are common in adults, and there are cases where cognitive therapies cannot treat the condition.
The researchers used magnesium L-threonate (MgT) to treat anxiety disorders in rats by administering MgT orally and investigating the basis of MgT treatment on fear memory and extinction. The results show that increasing the amount of magnesium in the brain improves synaptic plasticity in the hippocampus and the learning and memory of rats.
This just shows that increasing brain magnesium levels can improve synaptic plasticity in a region-specific manner, allowing it to enhance the efficacy of extinction without enhancing or impairing fear memory formation. This means that specific receptors suppress any fear-related memory to the extent that it does not interfere with your good memories.
How To Take Magnesium L-Threonate
Magnesium L-threonate promotes brain development and reduces the likelihood of developing any brain-related disorders. Unlike other types of magnesium, magnesium L-threonate is more bioavailable and can readily cross the blood-brain barrier. Magnesium L-threonate is available in capsule and powder forms, allowing you to take it with you wherever you go.
It can be taken on a full stomach in the morning and evening to reduce any discomfort or side effects. Yes, there may be side effects, but they will be milder than you might think. It is simply the body’s natural reaction to a new substance.
However, taking too much magnesium can cause loose stools or watery bowel movements. This is most commonly seen in people who exceed dosages of 1,000 mg. Generally, magnesium L-threonate is one of the most gentle forms of magnesium and is not likely to result in this side effect as much as other forms.
In some cases, people tend to feel drowsy after taking magnesium L-threonate. Others may experience mild headaches, while some can feel an increased sensation of blood flow in the head. These side effects are minor and may only last a few minutes or hours, but if you are uncomfortable then don’t ignore them.
You should consult your doctor or medical care provider before taking magnesium L-threonate, especially if you are taking antibiotics, blood thinners, muscle relaxants, or have a history of hypertension or osteoporosis. It is also strictly forbidden for people who have kidney disease.
One study prohibited people with active heart disease, type I diabetes, HIV/AIDS, unstable thyroid disease, renal disease, pregnancy, and a history of cancer from participating as subjects who would take magnesium L-threonate to see if it would improve memory and/or magnesium deficiency.
Magnesium L-Threonate Dosage
Magnesium intake recommendations differ for men and women. The recommended dietary allowances (RDAs) for men and women ages 31 and older are 420 mg and 320 mg, respectively.
There is no recommended daily allowance for magnesium L-threonate, but the optimum dosage is 1,500 mg to 2,000 mg per day. For the cognitive benefits of Magtein, the manufacturer recommends taking 1,000 mg twice a day.
Magnesium is only a fraction of magnesium L-threonate, with 2,000 mg of magnesium L-threonate containing only 144 mg of elemental magnesium on average.
What To Look For When Buying Magnesium L-Threonate
Every product is going to be different. However, we want you to have a thorough understanding of what to look for and what to avoid when purchasing magnesium L-threonate supplements.
There are dozens of magnesium L-threonate products on the market and there are several factors to consider prior to selecting the right brand. We must consider the quality and type of ingredients, dosage, third-party certification, and price in the same way that we would when purchasing any other product
Quality And Type Of Ingredients
Magnesium L-threonate must be of the purest quality when used to improve one’s health. Combining it with other compounds or substances may contradict its natural effect or cause misconceptions about the said product. Always read the label on the back or front of the container to ensure you know exactly what you’re getting.
Consider avoiding magnesium L-threonate products that contain artificial ingredients, food coloring, flavor variations, and preservatives. Go for what is pure so you can benefit greatly. Settling for artificial flavors and preservatives will only result in a waste of money.
The recommended dose per serving must be similar to the statement mentioned above. That’s 1,500 mg to 2,000 mg of magnesium L-threonate per day, by which it also comprises more than 120 mg of elemental magnesium. You may go below 1,000 mg or as prescribed by your doctor. Just make sure it still contains pure magnesium.
Before it can be sold on the market, the product must be clinically tested and proven. Third-party certification is required to assure consumers that the product is reliable and provides all of the benefits it claims. It also ensures that there is statistical data and research studies to back up magnesium L-threonate.
Third-party certification is often labeled with a marked imprint or a text statement within the container, certifying it has undergone a clinical trial. It must also be the first thing you need to consider before moving on to the other factors, so you’ll know whether you’re on the right track.
A product may have checked off all of the above boxes, but if the price is off the charts, then most people will not purchase it unless they absolutely have to. However, if you think the product’s composition and features match its price, then buy it. If you believe there’s something wrong with its price, then we suggest looking at other options.
How To Find The Right Magnesium L-Threonate On Amazon
Taking into account the factors mentioned above, we carefully scanned through a handful of products to find the best magnesium L-threonate brands on Amazon. We discovered the top 5 brands that currently sell magnesium L-threonate at a reasonable price and use the highest-quality standards for manufacturing and sourcing.
What Are The Most Trustworthy Magnesium Threonate Brands?
Double Wood Supplements
Double Wood Supplements is one of the major leaders of the natural supplements market. Each of its supplements has both its certificate of analysis and third-party test results available online. All products sold by Double Wood Supplements are made in the US, tested for purity, and come with free shipping.
Additionally, customers can subscribe to their favorite supplements and receive up to 20% off of each order. Recurring shipments are available on a 25, 30, 50, 60, 90, and 100-day basis.
Magnesium L-Threonate by Double Wood Supplements is clinically certified and is free of soy, gluten, and GMOs. It is highly reviewed by customers and provides 2,000 mg per serving (4 capsules). Each bottle is currently available for $29.95, which is a lot cheaper than other Magtein products. However, customers who subscribe to this supplement will only have to pay $23.96 per bottle.
Life Extension offers a full array of systemic health products including vitamins and minerals, diet and lifestyle supplements, skin and personal care, as well as lab testing. Its supplements are a major hit when it comes to enhancing vitality, but the company also sells supplements that target specific health areas as well, like inflammation management, cognition, digestive health, and more. Life Extension is backed by over 40 years of research dedicated to creating premium, scientifically-validated formulations.
Its Neuro-Mag supplement provides customers with 2,000 mg of magnesium threonate per serving. Customers can choose between capsule and powder form, with each bottle containing 90 capsules and each tub containing 30 scoops, both providing one month’s worth of servings.
NOW started up in 1968 and has been one of the most popular brands for finding affordable natural supplements ever since. It’s a family-owned brand that’s dedicated to sustainable sourcing, maintaining transparency, and using exclusive methods of testing.
NOW’s Magtein contains pure magnesium L-threonate and each container includes 90 veggie capsules that can last for 30 days. Each serving (3 capsules) contains 2,000mg of magnesium threonate. You can take three capsules daily in divided doses as recommended, one capsule during the daytime and two one hour before sleep.
Designs For Health
Since 1989, thousands of physicians have made Designs for Health their first choice for high-quality professional-strength supplements. Designs for Health has deep roots in natural medicine and functional nutrition and all of its products are made with the highest quality raw materials.
Each bottle of Designs for Health’s NeuroMag contains 90 capsules in total which provides a month’s supply. Each serving (3 capsules) provides 2,000 mg of Magtein magnesium l-threonate.
Source Naturals was formed in 1982 to enhance vitality through the use of key nutrients, herbs, and nutraceuticals. The company has been recognized for its excellence in both independent surveys and nutritional analyses.
So far, Source Natural Magtein offers the most capsules in one container, with 180 gelatin capsules suitable for two months of use. Each serving of 3 capsules provides 2,000 mg of magnesium threonate.
Its Magtein capsules are free of yeast, eggs, dairy, gluten, soy, wheat, salt, and other additives. Source Natural recommends starting with one capsule per day and gradually increasing to three capsules per day in divided doses.
Looking To Buy Magnesium Threonate? Read Our Review Of The Best Magnesium Threonate Supplements
Magnesium L-Threonate FAQs
What is the difference between magnesium and magnesium L-threonate?
Magnesium is a mineral responsible for maintaining over 300 bodily processes, such as energy production, blood pressure regulation, nerve transmission, and muscle contraction. It is also an essential mineral that keeps the brain healthy and functioning correctly, although magnesium cannot directly go to the brain. There is a barrier that prevents magnesium from entering the brain, even with the use of serum.
That is where magnesium L-threonate differs from magnesium: it can cross the blood-brain barrier effectively and inhibit calcium flux in brain neurons. It carries a fractional amount of elemental magnesium, which helps elevate the brain’s magnesium levels.
Where is magnesium threonate sourced?
Magnesium L-threonate is derived from a mixture of magnesium salt and a naturally occurring vitamin C metabolite, L-threonic acid. Magnesium L-threonate research began at MIT as a postdoctoral project of Dr. Inna Slutsky of TAU’s Sackler School of Medicine. The project turned out to be a multi-center experiment, resulting in a new magnesium supplement that effectively crosses the blood-brain barrier.
The discovery of magnesium L-threonate led to different research studies to test its capabilities. As a result, researchers discovered that it could tackle various brain-related disorders and help improve cognitive health.
What does magnesium threonate do?
Magnesium L-threonate supplies magnesium to the brain since it carries a fractional amount of magnesium. It increases the brain’s magnesium level, making a person function effectively. Different research studies dictate what magnesium L-threonate can do.
Aside from improving a person’s cognitive function, it can help reduce anxiety and depression, promote peaceful sleep, and treat Alzheimer’s disease, Parkinson’s disease, and post-traumatic stress disorder.
Which is better: magnesium glycinate or threonate?
The scopes of magnesium glycinate and magnesium L-threonate differ, so choosing which one is better depends on the condition you are tackling. Magnesium L-threonate is primarily used to improve cognitive function and certain brain disorders. Magnesium glycinate, on the other hand, promotes bone health, manages blood sugar, maintains average heart rate, reduces premenstrual syndrome (PMS), relieves anxiety, and reduces pain.
When is the best time to take magnesium threonate?
The recommendation for taking magnesium L-threonate is the same for most products. If you’re using capsule form, take one in the morning and two capsules before going to sleep. If instead, you’re using powder form then you can mix one scoop with water and juice for powder and drink it either in the morning or evening.
How long does it take for magnesium threonate to start working?
There is no exact time for magnesium L-threonate to start working because it varies from person to person. People usually experience changes in their cognitive ability within three weeks, although it can take up to six weeks for some. The best results can be seen after 12-16 weeks of use, so consistency is essential. If you only take magnesium L-threonate for a few days, don’t expect to see any results.
How much magnesium L-threonate can I take?
Magnesium L-threonate is recommended to be taken in doses of 1,500 – 2,000 mg per day, divided into different periods.
Which magnesium is better for anxiety: glycinate or threonate?
Both magnesium glycinate and magnesium L-threonate are helpful for anxiety. Because magnesium L-threonate was only recently discovered, only a few research studies support its efficacy in coping with stress. Magnesium glycinate, on the other hand, has the most research supporting its effect on anxiety.
If the basis for determining which one is better for anxiety is supporting studies, then magnesium glycinate undoubtedly is the better choice. But, you can still use magnesium L-threonate to deal with anxiety symptoms and reap its other benefits.
What is the recommended dosage of magnesium threonate for blood pressure benefits?
There are no supporting studies that show magnesium L-threonate can help with blood pressure because it only targets the magnesium level in the brain. According to research, magnesium taurate may be the best form for managing blood pressure. Magnesium taurate contains the amino acid taurine, which has been shown to lower blood pressure.
What is the best brand of magnesium L-threonate?
Life Extension NeuroMag is the best brand of magnesium L-threonate because it contains all the essential components of the supplement and is available in capsule and powdered form. Based on product reviews, Life Extension never fails to satisfy its customers, making it the standard for being the best magnesium L-threonate brand on the market.
Studies You Can Read About Magnesium Threonate
- Enhancement of Learning and Memory by Elevating Brain Magnesium (Cell, 2010)
- Treatment Of Magnesium-L-Threonate Elevates The Magnesium Level In The Cerebrospinal Fluid And Attenuates Motor Deficits And Dopamine Neuron Loss In A Mouse Model Of Parkinson’s disease (DovePress, 2019)
- Magnesium L-threonate Prevents and Restores Memory Deficits Associated with Neuropathic Pain by Inhibition of TNF-α (Pain Physician, 2013)
- Effects of elevation of brain magnesium on fear conditioning, fear extinction, and synaptic plasticity in the infralimbic prefrontal cortex and lateral amygdala (National Library of Medicine, 2011)
- Magnesium ion influx reduces neuroinflammation in Aβ precursor protein/Presenilin 1 transgenic mice by suppressing the expression of interleukin-1β (National Library of Medicine, 2017)
Editor’s note: we are regularly updating this review. If you see any problems, weird interpretations of the data, or just want to say hi, please reach out to firstname.lastname@example.org.
Photo by Anna Shvets from Pexels