Magnesium L-Threonate

Promising for cognitive applications based on animal data and a small human trial, but evidence is early. Expensive relative to other magnesium forms for general supplementation.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Animal studies show magnesium threonate (Magtein) elevates brain Mg2+ levels more effectively than other magnesium forms and improves synaptic plasticity, learning, and memory. One human RCT in older adults showed cognitive improvement. Mechanistically increases synaptic density in hippocampus and prefrontal cortex.

• Specifically designed to increase brain magnesium concentrations
• Improved learning and memory in animal models
• One human trial showed cognitive improvement in older adults

Standard dose: 1500-2000 mg magnesium L-threonate daily (providing ~144 mg elemental Mg), split into two doses. Often combined with another magnesium form for adequate total intake.

• Generally well-tolerated
• Headache in some users
• Drowsiness
• Mild GI discomfort

Provides relatively low elemental magnesium per capsule (48 mg per 2 g dose). Not ideal as sole magnesium source for general repletion.

Only one published human RCT. Animal data is strong but translation is uncertain. Very low elemental magnesium content makes it impractical for correcting general magnesium deficiency.

• Memory45
• Focus40
• Sleep40
• Longevity35