Explore the Health Benefits of Magnesium L-Threonate (Magtein)
Orders received by noon typically ship same business day. Orders received by noon typically ship same business day.
Back

Unlock the Health Benefits of Magnesium L-Threonate

Image of a woman's hand moving a piece above a chessboard.

Summary: Magnesium supports hundreds of essential processes in the body — including energy production, muscle function, nerve signaling, and overall wellness†. While it’s easy to assume that all forms of magnesium will do the same things in the body, the reality is quite different. Magnesium L-threonate (Magtein®) has gained attention because it uniquely may help increase brain magnesium levels†. In this article, we explain why magnesium matters, compare common forms, and review the research on magnesium L-threonate for cognitive support, stress, and sleep quality†.

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.)

Bottle of Cooper Complete Cognitive Health Magnesium L-Threonate dietary supplement.

Cognitive Health Magnesium L-Threonate 2 g

Magnesium L-threonate support for cognitive health and mental clarity.

$59.98 Add to cart

Why Magnesium Matters for Whole-Body Health

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 – Supports muscle contraction and relaxation, helping to prevent 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, which can lead to potential deficiencies that affect their overall health†.

Can You Get Magnesium from Food?

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 Magnesium Supplements 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 its gentleness 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† to relieve constipation by drawing water into the intestines.
  • Magnesium Glycerophosphate combines magnesium with glycerophosphoric acid. It is known for being gentle on the gastrointestinal tract†.
  • 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 forms of magnesium†. Magnesium glycinate is often recommended for general magnesium supplementation†. Magnesium glycinate is also often taken in the evening to support relaxation and sleep†.
  • Magnesium Oxide is a compound formed by combining magnesium with oxygen, which 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. Because magnesium L-threonate crosses the blood-brain barrier, it is ideal for supporting brain health and cognitive function†.
  • Magnesium Acetyl Taurinate is a specialized form where magnesium is bound to taurine and acetic acid. This form is thought to support both neurological and cardiovascular health†, as taurine helps calm nerve activity†.

Choosing the right form of magnesium for you depends on individual health goals†, absorption needs, and tolerance.

Bottle of Cooper Complete Cognitive Health Magnesium L-Threonate Powder Supplement 1 g Hint of Berry Flavor

Cognitive Health Magnesium L-Threonate Powder 1 g

Magnesium support for cognitive health and mental clarity. A blended magnesium powder with L-threonate, glycerophosphate, and acetyl taurinate.

$59.98 Add to cart

What Is Magnesium L-Threonate?

Magnesium L-threonate is a specialized form of magnesium created by combining magnesium with L-threonic acid, a metabolite of vitamin C. What makes this form unique is its ability to cross the blood-brain barrier†, a protective system that limits which substances can enter the brain from the bloodstream.

Because of this characteristic, magnesium L-threonate has attracted attention for its potential to support brain magnesium levels†. Adequate magnesium in the brain is important for healthy nerve signaling, synaptic activity, and overall neurological function†.

Magnesium L-threonate was developed following research at the Massachusetts Institute of Technology (MIT), where scientists identified its ability to increase magnesium concentrations in brain tissue more effectively than other common forms†. This discovery led to the creation of Magtein®, a patented form of magnesium L-threonate now used in dietary supplements.

While magnesium L-threonate contributes to overall magnesium levels in the body, this unique form’s strength is that it crosses the blood-brain barrier more effectively than other forms of magnesium, thereby supporting brain health†. Because magnesium L-threonate provides less elemental magnesium per dose than some other forms, some people choose to pair it with a well-absorbed form such as magnesium glycinate to support both brain and whole-body magnesium needs†.

While multiple forms of magnesium supplements are available, magnesium L-threonate stands out for its unique cognitive benefits†.

(Related Reading: See the blog article that discusses Magnesium Supplement Benefits for a Healthy Body and evaluates common forms of magnesium.)

Potential Benefits of Magnesium L-Threonate (Magtein®)

Cognitive Support and Brain Function†

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 8 weeks, participants underwent tests to measure their cognitive function. The researchers found that after taking the supplement, some participants showed improvements in their overall cognitive abilities† and executive functions†, including skills such as 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 sought to determine whether Magtein could enhance memory and cognitive function in healthy adults. Forty healthy Chinese adults (aged 50-70) were divided into two groups: One received a magnesium L-threonate supplement, and the other received a placebo. The researchers tested the participants’ cognitive functions before and after the study. They found that the Magtein group showed significant improvements in memory†, attention†, and overall mental performance† compared with the placebo group. This suggests that Magtein may help boost brain functions in healthy older adults†.

Stress and Mood Support†

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 weighing less than 154 pounds received 1.5 grams of Magtein daily, while those weighing 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 and Relaxation†

Magnesium has been linked to improved sleep by regulating neurotransmitters like GABA, which promotes 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 2 hours before bed each day, while the other half took a placebo. To measure the 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 during the deep and REM (rapid eye movement) stages†. At the same time, the placebo group did not experience the same benefits. Participants in the magnesium L-threonate group also reported feeling better during the day, with improved mood, energy, alertness, and daily activity compared with 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†.

How to Choose a Magnesium Supplement

For individuals seeking to support brain health, magnesium L-threonate presents an exciting option for enhancing cognitive health†.

Cooper Complete Cognitive Health Magnesium L-Threonate softgels contain 2 grams of magnesium L-threonate (Magtein®) (and 144 mg magnesium as magnesium L-threonate) per serving, while Cognitive Health Magnesium L-Threonate (hint of berry) powder contains 1 gram of magnesium L-threonate (Magtein®) plus magnesium glycerophosphate and magnesium acetyl taurinate.

As with all supplements, it is essential to consult your physician or healthcare provider before adding new supplements to your routine.

Shop Magnesium Supplements

Vitamin News Sign-Up

About the Author: Jill Turner is the President of Cooper Complete® Nutritional Supplements, where she oversees product development and customer experience. She enjoys writing about vitamins, supplements, and preventive health to help consumers make informed, science-backed decisions.

Sources:

Printed from: https://coopercomplete.com/blog/health-benefits-of-magnesium-l-threonate/