Unlock the Health Benefits of Magnesium L-Threonate

Magnesium is an essential mineral that plays a crucial role in over 300 enzymatic processes in the human body. From energy production to muscle function and nerve health, magnesium is indispensable for maintaining overall wellness. One of the newer specialized forms of magnesium supplementation is Magnesium L-Threonate. This form has garnered attention for its ability to effectively cross the blood-brain barrier, making it particularly valuable for cognitive health and neurological support. (The blood-brain barrier is a protective shield that prevents many substances in the bloodstream from entering the brain.)
Why Does the Body Need Magnesium?
Magnesium is vital for numerous bodily functions, including:
- Energy Production – Involved in ATP (Adenosine Triphosphate) synthesis, the body’s main energy molecule. ATP acts like a battery that stores and releases energy for your cells to use. The body makes ATP during processes that break down food into energy.
- Protein Synthesis – Aids in creating new proteins from amino acids.
- Muscle Function – Helps with muscle contraction and relaxation, preventing cramps.
- Bone Health – Works with calcium and vitamin D to maintain bone density and strength.
- Heart Health – Regulates heartbeat and helps maintain healthy blood pressure.
- Nervous System – Supports neurotransmitter release and nerve impulse conduction, aids mood regulation and mental clarity.
How Much Magnesium Do Adults Need?
According to the National Institutes of Health (NIH), the recommended dietary allowance (RDA) for magnesium is:
- Men (19-30 years): 400 mg/day
- Men (31+ years): 420 mg/day
- Women (19-30 years): 310 mg/day
- Women (31+ years): 320 mg/day
However, studies indicate that nearly 50 percent of Americans do not meet these requirements, leading to potential deficiencies that can affect overall health.
Can the Body Produce Magnesium?
The body cannot synthesize magnesium, meaning it must be obtained through diet or supplementation. Fortunately, magnesium is present in a wide variety of foods, including:
- Leafy Greens: Spinach, kale, and Swiss chard
- Nuts and Seeds: Almonds, pumpkin seeds, and cashews
- Whole Grains: Brown rice, quinoa, and oats
- Legumes: Black beans and lentils
- Fish: Mackerel, salmon, and halibut
Why Does Magnesium Come in Different Forms?
Magnesium supplements come in various forms because each is bound to a different compound, affecting how the body absorbs and utilizes it. The other compounds influence the supplement’s bioavailability, specific health benefits, and how gentle or harsh it is on the digestive system. For example:
- Magnesium Citrate is magnesium combined with citric acid, making it more easily absorbed and helpful for digestion. Higher doses of magnesium citrate can act as a laxative for relieving constipation due to its ability to draw water into the intestines.
- Magnesium Glycinate is magnesium bound to the amino acid glycine, which is known for relaxation and muscle support. This form of magnesium is easily absorbed without causing digestive upset. It is gentle on the stomach and less likely to cause diarrhea compared to other magnesium forms. Magnesium glycinate is often recommended for general magnesium supplementation.
- Magnesium Oxide is magnesium combined with oxygen to form a compound that contains high levels of elemental magnesium but is not easily absorbed. It is often used for short-term magnesium boosts or as an antacid and laxative.
- Magnesium L-Threonate is formed by combining magnesium with L-threonic acid, a metabolite of Vitamin C. Magnesium L-threonate was first introduced as a dietary supplement around 2010. It was developed after researchers at the Massachusetts Institute of Technology (MIT) discovered its unique ability to cross the blood-brain barrier and enhance magnesium levels in brain cells. Because magnesium L-threonate crosses the blood-brain barrier, it is ideal for supporting brain health and cognitive function. Magtein® is a patented form of magnesium L-threonate.
Choosing the right form of magnesium for you depends on individual health goals, absorption needs, and tolerance.
Why Choose Magnesium L-Threonate?
While multiple forms of magnesium supplements are available, magnesium L-threonate stands out for its unique cognitive benefits.
Key Health Benefits of Magnesium L-Threonate (Magtein®)
Cognitive Support
Because magnesium L-threonate crosses the blood-brain barrier, research has shown that magnesium L-threonate can improve synaptic density, supporting learning and memory. A rat study published in Neuron in 2010 demonstrated that it can enhance cognitive function and delay age-related memory decline. A small 8-week open-label trial of 15 patients in 2015 evaluated whether magnesium L-threonate could help people with mild to moderate dementia. Before starting the supplement and after the 8 weeks, the participants underwent tests to measure their cognitive functions. The researchers found that, after taking the supplement, some participants showed improvements in their overall cognitive abilities and executive functions, which include skills like planning and decision-making. However, these improvements were not seen in all participants. The study suggested that magnesium L-threonate might help improve brain functions in some people with mild to moderate dementia. Still, more research with larger groups is needed to confirm these findings. In a 2022 study, researchers wanted to see if Magtein could help improve memory and thinking in healthy adults. Forty healthy Chinese adults aged 50 to 70 were divided into two groups, one taking a magnesium L-threonate supplement and the other taking a placebo. The researchers tested the participants’ cognitive functions before and after the study. They found that the group taking Magtein showed significant improvements in memory, attention, and overall mental performance compared to the placebo group. This suggests that Magtein may help boost brain functions in healthy older adults.
Stress and Mood
Magnesium L-threonate (Magtein) may help people feel calmer, less anxious, and generally happier, improving overall quality of life. A 12-week double-blind, randomized study of 51 participants aged 50 to 70 looked at the potential impact of self-reported stress and anxiety when taking magnesium L-threonate. (None of the participants had any diagnosed mental health conditions but said they had problems with memory, focus, anxiety, and sleep). Participants who weighed less than 154 pounds were given 1.5 grams of Magtein daily, while those who weighed more than 154 pounds received 2 grams daily. Perceived stress levels, anxiety, fear, and general happiness were assessed using questionnaires. Compared to the control group, the people taking Magtein showed improved mood, energy, and ability to handle stressful situations.
Sleep Quality
Magnesium has been linked to improved sleep by regulating neurotransmitters like GABA, which promote relaxation and better sleep patterns. One study involved 80 adults aged 35 to 55 who had trouble sleeping (self-assessed, not clinically diagnosed). Over 21 days, half of the participants took 1 gram of magnesium L-threonate two hours before bed daily, while the other half took a placebo. To measure results, the researchers used participant questionnaires and a device called the Oura ring, which tracks sleep duration and stages and quantifies physical activity. The findings showed that those who took magnesium L-threonate maintained good sleep quality, particularly in deep and REM (rapid eye movement) stages. At the same time, the placebo group did not experience the same benefits. The participants in the magnesium L-threonate group also reported feeling better during the day, with improved mood, energy, alertness, and daily activity compared to those taking the placebo. The study concluded that magnesium L-threonate may improve sleep quality and help people feel more energized and alert during the day.
Supplementing with Magnesium
For individuals looking to support brain health, magnesium L-threonate offers an exciting avenue for supporting cognitive health.
Cooper Complete Cognitive Health Magnesium L-Threonate contains 2 grams of magnesium L-threonate (Magtein®) (and 144 mg magnesium as magnesium L-threonate) in each two-capsule serving. Magnesium Glycinate has 120 mg of magnesium glycinate in one capsule.
As with all supplements, talking with your physician or healthcare provider before adding new items to your supplement routine is important.
Cooper Complete February 3, 2025