Recent scientific discussions have brought attention to magnesium threonate as a potentially beneficial supplement for cognitive health.
Magnesium is a mineral that supports several critical functions in the body, including cognitive performance, nerve function, and sleep quality.
However, while there are many forms of magnesium, they differ in efficacy and absorption potential.
Some are more bioavailable and effective than others, especially when it comes to crossing the blood-brain barrier and entering the brain.
In this post, we will explore the benefits of magnesium threonate based on current research, and share evidence-based recommendations for brands, dosage, and the scientific rationale behind this supplement’s growing popularity.
Let’s dive in!
What Is Magnesium Threnoate?
Magnesium threonate is a specialized form of magnesium that has gained attention for its potential benefits in supporting sleep and brain health.
Unlike other forms of magnesium, threonate is known to effectively cross the blood-brain barrier, making it a prime candidate for neuro-related applications.
- Supports healthy sleep and recovery
- Better absorption vs. other forms of magnesium
- Developed in collaboration with Huberman Lab
In the context of sleep, magnesium threonate, alongside magnesium bisglycinate, has been highlighted for its ability to promote relaxation and reduce excessive thinking, rumination, and planning — facets of what is referred to as “executive function.”
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Many individuals have reported enhanced sleep onset and maintenance by taking magnesium threonate about 30 to 60 minutes before bedtime.
Nevertheless, it’s essential to note that some individuals may experience gastrointestinal discomfort from magnesium, making it crucial to gauge one’s personal response.
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Magnesium Threonate Dosage
Experts commonly suggest a dosage of 145 milligrams of magnesium threonate (referring to the elemental magnesium) taken 30 to 60 minutes before sleep.
This dosage has been observed to help many people fall asleep faster and sustain their sleep.
Sleep Stack
| Supplement | Recommended Dosage | Timing |
|---|---|---|
| Magnesium Threonate | 145 mg/day | 30-60 mins before bed |
| Apigenin | 50 mg/day | 30-90 mins before bed |
| Theanine | 100 to 200 mg/day | 30 – 60 mins before bed |
When paired with other natural compounds like apigenin, found in chamomile, and theanine, a component known to increase GABA and activate chloride channels in neurons, this trio can create a potent sleep cocktail.
8) You might consider taking (30-60 min before bed):
— Andrew D. Huberman, Ph.D. (@hubermanlab) January 14, 2022
– 145mg Magnesium Threonate or 200mg Magnesium Bisglycinate
– 50mg Apigenin
– 100-400mg Theanine
3-4 nights per week I also take 2g of Glycine and 100mg GABA
The synergy of these compounds can greatly aid in the transition to sleep without the need for prescription drugs, which often come with side effects.
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Magnesium Threonate Rationale
The rationale behind magnesium threonate lies in its unique properties and effects.
Magnesium threonate can effectively shut down overactive cognitive processes, facilitating a peaceful transition to sleep.
But beyond just sleep, one of the fascinating aspects of magnesium threonate and its counterpart, bisglycinate, is their potential neuroprotective effects.
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These forms of magnesium not only aid in sleep but also play a role in safeguarding the brain.
Experts the significance of understanding natural alternatives that are potentially ineffective and resorting to prescription medications, especially given the potential side effects of the latter.
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FAQ
Why is magnesium threonate recommended?
Magnesium threonate can cross the blood-brain barrier effectively.
This means it can directly influence brain function, potentially supporting cognitive abilities and sleep quality.
Which is better magnesium glycinate or magnesium L-threonate?
Both magnesium glycinate and magnesium threonate have benefits.
Magnesium glycinate is well-absorbed and may have calming effects, while magnesium threonate can cross the blood-brain barrier, potentially supporting brain health.
Try starting with magnesium threonate, but if you experience stomach discomfort or disturbed sleep, try another form of magnesium at a lower dosage.
What are the downsides of magnesium threonate?
Magnesium threonate is generally considered safe when taken as directed.
However, excessive amounts can lead to side effects like diarrhea, nausea, or abdominal cramping.
Is Magnesium L-Threonate good for anxiety?
There is some evidence to suggest that Magnesium L-Threonate may help with anxiety due to its potential brain health benefits.
However, more research is needed, and you should consult a healthcare provider for personalized advice if you struggle with severe anxiety.
Is L-theanine the same as magnesium threonate?
No, L-theanine and magnesium threonate are distinct compounds.
L-theanine is an amino acid found in tea leaves, known for its calming effects, while magnesium threonate is a form of magnesium that can cross the blood-brain barrier.
Which magnesium is best for mental clarity?
Magnesium L-Threonate is often touted for supporting brain health and potentially improving mental clarity due to its ability to cross the blood-brain barrier.
Can I take magnesium threonate and L-theanine?
Yes, many individuals take both magnesium threonate and L-theanine.
In fact, the combination may improve sleep onset and quality.
Why do some experts not like melatonin?
Experts have expressed concerns about supplemental melatonin because the body naturally produces melatonin.
The doses found in supplements can be much higher than what the body naturally produces, which might shift the body’s internal clock if taken inconsistently.
