Magnesium L-Threonate Benefits

There's no question that magnesium does wonders for your health; it's the fourth most abundant mineral in your body and is essential for the proper function of nearly 80% of your metabolic reactions. Getting enough magnesium is critical to supporting healthy brain function—and beyond that, you need this essential mineral for bone health, muscle contractions, energy production, promoting already-healthy blood sugar levels… and more!

Still, inadequate levels of magnesium are very common: about 68% of adults don't get sufficient levels of this mineral from their diets. If you don't want to be part of this statistic, make sure you're eating the right foods and supplement as needed.

This is easier said than done, unfortunately. There are many different forms of magnesium available in supplement form. Two of the most popular ones, magnesium citrate and magnesium oxide, are well-known for their benefits to your bones, heart and more. But what about your brain?

The good news is that there is a form of magnesium that's a smart choice for your mind, specifically your memory: magnesium L-threonate. Here's everything you need to know about this brilliant nutrient.

What is magnesium L-threonate good for?

A large body of research shows that raising magnesium levels in the brain through supplementation may support brain plasticity, the brain's ability to rewire itself as we learn and experience new things. That's where magnesium L-threonate comes in! Magnesium L-threonate is a great candidate for promoting healthy magnesium levels in the brain.

This innovative form of magnesium was developed at the Massachusetts Institute of Technology (MIT) and is taken orally to impact communication between neurons, which can impact memory, recall speed and cognitive health. That's because it has a unique ability to cross the blood-brain barrier, which can positively impact overall brain health and communication between neurons.

What are the benefits of magnesium L-threonate?

If supporting brain performance is important to you, you may want to consider taking magnesium L-threonate. Research suggests it boosts three aspects of cognitive health:

1. Improves short-and long-term memory—A clinical study published in Neuron journal showed that increasing magnesium levels in the brain by using magnesium L-threonate could improve learning and memory.
2. Supports normal stimulation of brain cells—Your brain cells "talk" to one another via neurotransmitters, chemical messengers that relay information to and from the brain, allowing you to make sense of the world around you. Healthy levels of magnesium help promote this neuron-to-neuron communication by maintaining the stimulation of brain cell receptors associated with brain development, memory, and learning. Maintaining normal stimulation of neurons is crucial for supporting mood, memory and healthy cognitive function.
3. Formation of new brain cells and synapses—Getting enough magnesium helps your brain maintain and form healthy brain cells and synapses. This keeps your brain function youthful.

Magnesium L-threonate: powder vs capsule vs gummy

Now you know the brain-boosting powers of magnesium L-threonate, but what if you're not too keen on adding more capsules to your morning routine?

You can take magnesium l-threonate as a tasty gummy. Or, you can always opt to take magnesium L-threonate in powder form, which will give you the same benefits. How should you mix the powder? You have two options:

The old-fashioned way

You can dissolve it in water or your favorite healthy drink.

Smoothie goodness

If you're a smoothie lover, you can make it more nutrient-rich by adding a scoop of magnesium L-threonate to your protein smoothie and sprinkle some cinnamon for a dash of antioxidants.

What is Neuro-Mag^® Magnesium L-Threonate?

Neuro-Mag^® is a magnesium L-threonate formula created by Life Extension. In a randomized placebo-controlled trial of 44 adults aged 50-70, the group receiving a daily dose of 1.5 to 2 grams of the same magnesium L-threonate formula used in Neuro-Mag^® showed markedly healthy cognitive and executive function in just 12 weeks. It is available in capsule and powder form.

More facts about magnesium L-threonate

We asked Life Extension's Educational Specialist, Dr. Crystal M. Gossard, DCN, to give us more details on this brain-boosting nutrient.

Why add magnesium L-threonate to your self-care routine?

Unlike other forms of magnesium, magnesium l-threonate has specific benefits for your brain.

Studies indicate that healthy brain magnesium levels have a beneficial effect on measurements of cognitive function, such as short and long-term memory. It can help you remember where you put things, such as your car keys, or improve your ability to plan the intricate details of moving or traveling.

Does magnesium L-threonate have side effects?

A common side effect of taking magnesium is watery bowel movements; however, this generally occurs when magnesium is taken at doses over 1000 mg. What's great about magnesium L-threonate is that this form has less of a bowel movement effect than most forms of magnesium and the typical dose is much lower, at 144 mg.

How long does magnesium L-threonate take to work?

In clinical research, some effects were seen as early as six weeks, with the best results seen after 12 weeks. But due to everyone's unique biochemistries and lifestyles, the time it takes to work will vary from person to person.

How much magnesium L-threonate should you take?

It's recommended to take 2000 mg of magnesium L-threonate, which typically provides 144 mg of magnesium.

What's the difference between L-threonate vs. theanine?

Theanine is a non-protein amino acid that's commonly found in tea and supports a healthy mood. On the other hand, magnesium L-threonate (or threonic acid) is a form of magnesium bonded to a breakdown product of vitamin C to make it more readily available to the body.

References

• Bjarnadottir, Adda. "10 Interesting Types of Magnesium (and What to Use Each For)." Healthline, November 2019, https://www.healthline.com/nutrition/magnesium-types
• Broder, Joanna. "Magnesium May Improve Memory." WebMD, January 2010, https://www.webmd.com/brain/news/20100127/magnesium-may-improve-memory
• Liu, Guosong et al. "Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial." J Alzheimers Dis., October 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4927823/
• Wang, Deheng, et al. "Targeting the NMDA Receptor Subunit NR2B for Treating or Preventing Age-Related Memory Decline." PubMed.gov. Oct 2014. https://pubmed.ncbi.nlm.nih.gov/25152202/
• "Magnesium Rich Food" Cleveland Clinic, November 2020, https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food