Table of ContentsView AllTable of ContentsPotential Health Benefits of Magnesium L-ThreonateHow Much Magnesium Do I Need?How Much Is Too Much?Side Effects and RisksHow to UseDietary SourcesWhich Type Is Right for You?
Table of ContentsView All
View All
Table of Contents
Potential Health Benefits of Magnesium L-Threonate
How Much Magnesium Do I Need?
How Much Is Too Much?
Side Effects and Risks
How to Use
Dietary Sources
Which Type Is Right for You?
Magnesium L-threonateis a unique supplement derived from the L-threonate form of magnesium.It’s a relatively new form of supplemental magnesium discovered in 2010 that helps restore optimal magnesium levels in the body.Magnesium is involved in more than 300 essential biochemical processes, making it critical for overall health.
Unlike other magnesium supplements, magnesium L-threonate can cross the blood-brain barrier (BBB). This ability may enhance cognitive health more effectively and support other health outcomes, like sleep quality, stress, anxiety, and more.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements like prescription medications. This means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RDN or RD), or pharmacist.
Magnesium is well-known for its vital role in overall health. Although research is still limited, emerging studies suggest that magnesium L-threonate may offer a range of health benefits, including the following:
It is essential to note that most studies on magnesium L-threonate are still preclinical (animal-based) or small-scale human trials. So, while these results are promising, more research is needed to confirm them.
How Does Magnesium L-Threonate Work?Many of the potential health benefits of magnesium L-threonate may be related to its ability to cross the blood-brain barrier. L-threonate is a compound found in cerebrospinal fluid, which may explain its unique ability to cross the BBB. Once it reaches your brain, magnesium L-threonate may support synaptic plasticity, learning, memory, and neuronal function.
How Does Magnesium L-Threonate Work?
Many of the potential health benefits of magnesium L-threonate may be related to its ability to cross the blood-brain barrier. L-threonate is a compound found in cerebrospinal fluid, which may explain its unique ability to cross the BBB. Once it reaches your brain, magnesium L-threonate may support synaptic plasticity, learning, memory, and neuronal function.
Magnesium is an essential mineral that plays a crucial role in many bodily functions, including energy production, muscle function, nerve transmission, and bone health.It is also involved in hundreds of biochemical reactions in your body, making it vital for maintaining overall health.
The Recommended Dietary Allowance (RDA) is the average daily magnesium intake sufficient to meet the nutritional needs of nearly all healthy individuals.Your exact amount varies depending on your age, sex, and life stage, as the following table suggests:
How Much Is Too Much Magnesium?
While magnesium toxicity is rare from food sources, it can occur withexcessive supplementation, especially in people with kidney issues.
Symptoms of magnesium toxicity may include diarrhea, low blood pressure, irregular heartbeat, and breathing difficulties.
Thetolerable upper intake level (UL)for magnesium—350 mg daily for all adults—is the maximum amount of magnesium unlikely to cause any side effects. The UL generally applies to supplements or medication, as it is unlikely to be reached through food sources alone.
Unless your healthcare provider has directed you to take more, staying within this 350 mg-a-day limit can help you avoid the risks of excessive magnesium intake.
Magnesium L-Threonate Side Effects and Risks
Magnesium is relatively safe for most individuals. Still, there are some side effects and risks associated with its use.
While magnesium L-threonate is generally considered safe when used as directed, it’s essential to consult your healthcare provider before starting supplementation. This is especially important for people with underlying health conditions or those taking medications, as it ensures proper dosage and avoids potential side effects.
How to Take Magnesium L-Threonate
Some specific considerations can ensure you get the most from a magnesium L-threonate supplement, including:
By considering your timing, dosage, and dietary factors that may impact absorption, you may be able to maximize the benefits of magnesium L-threonate for optimal cognitive and sleep support.
A Note on Choosing Supplements
Dietary Sources of Magnesium
Magnesium L-threonate is a supplement form of magnesium and is not available in food. However, you can also boost your overall magnesium intake through a variety ofmagnesium-rich foods, including the following.
Incorporating magnesium-rich foods like leafy greens, nuts, seeds, and whole grains into your diet can help ensure you meet your daily magnesium needs naturally.
Which Type of Magnesium Is Right for You?
With so manytypes of magnesium supplementson the market, choosing the one that best suits your needs may be overwhelming. Each form of magnesium offers unique benefits, making it essential to understand their differences before you decide.
The following table includes magnesium types and their typical uses. However, remember to check with your healthcare provider to ensure that magnesium is suitable for you.
Magnesium Types Compared: Benefits and DifferencesMagnesium Supplement FormIntended UseMagnesium L-threonateCrosses the blood-brain barrier, taken to support cognitive function and health.Magnesium citrateConsidered a laxative, treats constipation and increases the number of bowel movements.Magnesium oxideAn antacid to help with heartburn or indigestion. It can also work as a laxative for short-term, rapid bowel emptying common before medical procedures.Magnesium hydroxideA saline laxative that treats constipation.Magnesium carbonateSeldom taken because the body does not absorb it well.Magnesium sulfateWorks to empty the large intestine and bowel before medical procedures. It also has topical applications; Epsom salts contain magnesium sulfate.Magnesium chlorideTaken to raise circulating magnesium levels.Magnesium gluconateCommonly prescribed for low blood magnesium.Magnesium glycinateHelps resolve magnesium deficiency. It is also often taken for sleep, but more research is needed.Magnesium malateA highly bioavailable form often taken to raise serum magnesium levels.Magnesium lactateTaken as a food additive as a dietary source of magnesium.SummaryMagnesium L-threonate is a relatively new supplement form. Unlike other supplemental forms of magnesium, magnesium L-threonate can cross the blood-brain barrier, offering a slew of cognitive benefits.Although research is limited, studies thus far show a potential benefit of magnesium L-threonate for anxiety and stress, ADHD, sleep, and cognitive function. If you’re interested in trying magnesium L-threonate, consult your healthcare provider to ensure it will be safe and effective for you.
Summary
Magnesium L-threonate is a relatively new supplement form. Unlike other supplemental forms of magnesium, magnesium L-threonate can cross the blood-brain barrier, offering a slew of cognitive benefits.
Although research is limited, studies thus far show a potential benefit of magnesium L-threonate for anxiety and stress, ADHD, sleep, and cognitive function. If you’re interested in trying magnesium L-threonate, consult your healthcare provider to ensure it will be safe and effective for you.
30 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.PubChem.Magnesium L-threonate.Zhang C, Hu Q, Li S, et al.A Magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. doi:10.3390/nu14245235National Institutes of Health Office of Dietary Supplements.Magnesium.Hausenblas HA, Lynch T, Hooper S, et al.Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial.Sleep Med X. 2024;8:100121. doi:10.1016/j.sleepx.2024.100121Li W, Yu J, Liu Y, et al.Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer’s disease mouse model.Mol Brain. 2014;7:65. Published 2014 Sep 13. doi:10.1186/s13041-014-0065-ySurman C, Vaudreuil C, Boland H, et al.L-threonic acid magnesium salt supplementation in ADHD: an open-label pilot study.J Diet Suppl. 2021;18(2):119-131. doi:10.1080/19390211.2020.1731044Liu G, Weinger JG, Lu ZL, 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. 2016;49(4):971-990. doi:10.3233/JAD-150538Kumar A, Mehan S, Tiwari A, et al.Magnesium (Mg2+): Essential mineral for neuronal health: From cellular biochemistry to cognitive health and behavior regulation.Curr Pharm Des. 2024;30(39):3074-3107. doi:10.2174/0113816128321466240816075041Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: The vicious circle concept revisited.Nutrients. 2020;12(12):3672. Published 2020 Nov 28. doi:10.3390/nu12123672Wu S, Jin T, Ma B, et al.Oral application of magnesium-L-threonate enhances analgesia and reduces the dosage of opioids needed in advanced cancer patients—a randomized, double-blind, placebo-controlled trial.Cancer Med. 2023;12(4):4343-4351. doi:10.1002/cam4.4922Kandil M, Jaber S, Desai D, et al.MAGraine: Magnesium compared to conventional therapy for treatment of migraines.Am J Emerg Med. 2021;39:28-33. doi:10.1016/j.ajem.2020.09.033U.S. Department of Agriculture.Dietary guidelines for Americans 2020 - 2025.EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Bohn T, et al.Safety of magnesium L-threonate as a novel food pursuant to regulation (EU) 2015/2283 and bioavailability of magnesium from this source in the context of Directive 2002/46/EC.EFSA J. 2024;22(3):e8656. doi:10.2903/j.efsa.2024.8656Cazzola R, Della Porta M, Manoni M, et al.Going to the roots of reduced magnesium dietary intake: a tradeoff between climate changes and sources.Heliyon. 2020;6(11):e05390. doi:10.1016/j.heliyon.2020.e05390U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Seeds, pumpkin and squash seed kernels, roasted, without salt.U.S. Department of Agriculture.Beans, black, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture.Nuts, almonds, dry roasted, without salt added.U.S. Department of Agriculture.Peanut butter, smooth style, without salt.U.S. Department of Agriculture.Rice, white, medium-grain, cooked, unenriched.MedlinePlus.Magnesium citrate.MedlinePlus.Magnesium oxide.MedlinePlus.Magnesium hydroxide.Costello R, Rosanoff A, Nielsen F, et al.Perspective: call for re-evaluation of the tolerable upper intake level for magnesium supplementation in adults.Adv Nutr. 2023;14(5):973-982. doi:10.1016/j.advnut.2023.06.008MedlinePlus.Magnesium sulfate, potassium sulfate, and sodium sulfate.PubChem.Magnesium chloride.MedlinePlus.Magnesium gluconate.PubChem.Magnesium glycinate.Weiss D, Brunk DK, Goodman DA.Scottsdale Magnesium Study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population.J Am Coll Nutr. 2018;37(4):316-327. doi:10.1080/07315724.2017.1398686PubChem.Magnesium lactate.
30 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.PubChem.Magnesium L-threonate.Zhang C, Hu Q, Li S, et al.A Magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. doi:10.3390/nu14245235National Institutes of Health Office of Dietary Supplements.Magnesium.Hausenblas HA, Lynch T, Hooper S, et al.Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial.Sleep Med X. 2024;8:100121. doi:10.1016/j.sleepx.2024.100121Li W, Yu J, Liu Y, et al.Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer’s disease mouse model.Mol Brain. 2014;7:65. Published 2014 Sep 13. doi:10.1186/s13041-014-0065-ySurman C, Vaudreuil C, Boland H, et al.L-threonic acid magnesium salt supplementation in ADHD: an open-label pilot study.J Diet Suppl. 2021;18(2):119-131. doi:10.1080/19390211.2020.1731044Liu G, Weinger JG, Lu ZL, 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. 2016;49(4):971-990. doi:10.3233/JAD-150538Kumar A, Mehan S, Tiwari A, et al.Magnesium (Mg2+): Essential mineral for neuronal health: From cellular biochemistry to cognitive health and behavior regulation.Curr Pharm Des. 2024;30(39):3074-3107. doi:10.2174/0113816128321466240816075041Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: The vicious circle concept revisited.Nutrients. 2020;12(12):3672. Published 2020 Nov 28. doi:10.3390/nu12123672Wu S, Jin T, Ma B, et al.Oral application of magnesium-L-threonate enhances analgesia and reduces the dosage of opioids needed in advanced cancer patients—a randomized, double-blind, placebo-controlled trial.Cancer Med. 2023;12(4):4343-4351. doi:10.1002/cam4.4922Kandil M, Jaber S, Desai D, et al.MAGraine: Magnesium compared to conventional therapy for treatment of migraines.Am J Emerg Med. 2021;39:28-33. doi:10.1016/j.ajem.2020.09.033U.S. Department of Agriculture.Dietary guidelines for Americans 2020 - 2025.EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Bohn T, et al.Safety of magnesium L-threonate as a novel food pursuant to regulation (EU) 2015/2283 and bioavailability of magnesium from this source in the context of Directive 2002/46/EC.EFSA J. 2024;22(3):e8656. doi:10.2903/j.efsa.2024.8656Cazzola R, Della Porta M, Manoni M, et al.Going to the roots of reduced magnesium dietary intake: a tradeoff between climate changes and sources.Heliyon. 2020;6(11):e05390. doi:10.1016/j.heliyon.2020.e05390U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Seeds, pumpkin and squash seed kernels, roasted, without salt.U.S. Department of Agriculture.Beans, black, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture.Nuts, almonds, dry roasted, without salt added.U.S. Department of Agriculture.Peanut butter, smooth style, without salt.U.S. Department of Agriculture.Rice, white, medium-grain, cooked, unenriched.MedlinePlus.Magnesium citrate.MedlinePlus.Magnesium oxide.MedlinePlus.Magnesium hydroxide.Costello R, Rosanoff A, Nielsen F, et al.Perspective: call for re-evaluation of the tolerable upper intake level for magnesium supplementation in adults.Adv Nutr. 2023;14(5):973-982. doi:10.1016/j.advnut.2023.06.008MedlinePlus.Magnesium sulfate, potassium sulfate, and sodium sulfate.PubChem.Magnesium chloride.MedlinePlus.Magnesium gluconate.PubChem.Magnesium glycinate.Weiss D, Brunk DK, Goodman DA.Scottsdale Magnesium Study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population.J Am Coll Nutr. 2018;37(4):316-327. doi:10.1080/07315724.2017.1398686PubChem.Magnesium lactate.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
PubChem.Magnesium L-threonate.Zhang C, Hu Q, Li S, et al.A Magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. doi:10.3390/nu14245235National Institutes of Health Office of Dietary Supplements.Magnesium.Hausenblas HA, Lynch T, Hooper S, et al.Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial.Sleep Med X. 2024;8:100121. doi:10.1016/j.sleepx.2024.100121Li W, Yu J, Liu Y, et al.Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer’s disease mouse model.Mol Brain. 2014;7:65. Published 2014 Sep 13. doi:10.1186/s13041-014-0065-ySurman C, Vaudreuil C, Boland H, et al.L-threonic acid magnesium salt supplementation in ADHD: an open-label pilot study.J Diet Suppl. 2021;18(2):119-131. doi:10.1080/19390211.2020.1731044Liu G, Weinger JG, Lu ZL, 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. 2016;49(4):971-990. doi:10.3233/JAD-150538Kumar A, Mehan S, Tiwari A, et al.Magnesium (Mg2+): Essential mineral for neuronal health: From cellular biochemistry to cognitive health and behavior regulation.Curr Pharm Des. 2024;30(39):3074-3107. doi:10.2174/0113816128321466240816075041Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: The vicious circle concept revisited.Nutrients. 2020;12(12):3672. Published 2020 Nov 28. doi:10.3390/nu12123672Wu S, Jin T, Ma B, et al.Oral application of magnesium-L-threonate enhances analgesia and reduces the dosage of opioids needed in advanced cancer patients—a randomized, double-blind, placebo-controlled trial.Cancer Med. 2023;12(4):4343-4351. doi:10.1002/cam4.4922Kandil M, Jaber S, Desai D, et al.MAGraine: Magnesium compared to conventional therapy for treatment of migraines.Am J Emerg Med. 2021;39:28-33. doi:10.1016/j.ajem.2020.09.033U.S. Department of Agriculture.Dietary guidelines for Americans 2020 - 2025.EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Bohn T, et al.Safety of magnesium L-threonate as a novel food pursuant to regulation (EU) 2015/2283 and bioavailability of magnesium from this source in the context of Directive 2002/46/EC.EFSA J. 2024;22(3):e8656. doi:10.2903/j.efsa.2024.8656Cazzola R, Della Porta M, Manoni M, et al.Going to the roots of reduced magnesium dietary intake: a tradeoff between climate changes and sources.Heliyon. 2020;6(11):e05390. doi:10.1016/j.heliyon.2020.e05390U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.U.S. Department of Agriculture.Seeds, pumpkin and squash seed kernels, roasted, without salt.U.S. Department of Agriculture.Beans, black, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture.Nuts, almonds, dry roasted, without salt added.U.S. Department of Agriculture.Peanut butter, smooth style, without salt.U.S. Department of Agriculture.Rice, white, medium-grain, cooked, unenriched.MedlinePlus.Magnesium citrate.MedlinePlus.Magnesium oxide.MedlinePlus.Magnesium hydroxide.Costello R, Rosanoff A, Nielsen F, et al.Perspective: call for re-evaluation of the tolerable upper intake level for magnesium supplementation in adults.Adv Nutr. 2023;14(5):973-982. doi:10.1016/j.advnut.2023.06.008MedlinePlus.Magnesium sulfate, potassium sulfate, and sodium sulfate.PubChem.Magnesium chloride.MedlinePlus.Magnesium gluconate.PubChem.Magnesium glycinate.Weiss D, Brunk DK, Goodman DA.Scottsdale Magnesium Study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population.J Am Coll Nutr. 2018;37(4):316-327. doi:10.1080/07315724.2017.1398686PubChem.Magnesium lactate.
PubChem.Magnesium L-threonate.
Zhang C, Hu Q, Li S, et al.A Magtein®, magnesium L-threonate, -based formula improves brain cognitive functions in healthy Chinese adults.Nutrients. 2022;14(24):5235. doi:10.3390/nu14245235
National Institutes of Health Office of Dietary Supplements.Magnesium.
Hausenblas HA, Lynch T, Hooper S, et al.Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial.Sleep Med X. 2024;8:100121. doi:10.1016/j.sleepx.2024.100121
Li W, Yu J, Liu Y, et al.Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer’s disease mouse model.Mol Brain. 2014;7:65. Published 2014 Sep 13. doi:10.1186/s13041-014-0065-y
Surman C, Vaudreuil C, Boland H, et al.L-threonic acid magnesium salt supplementation in ADHD: an open-label pilot study.J Diet Suppl. 2021;18(2):119-131. doi:10.1080/19390211.2020.1731044
Liu G, Weinger JG, Lu ZL, 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. 2016;49(4):971-990. doi:10.3233/JAD-150538
Kumar A, Mehan S, Tiwari A, et al.Magnesium (Mg2+): Essential mineral for neuronal health: From cellular biochemistry to cognitive health and behavior regulation.Curr Pharm Des. 2024;30(39):3074-3107. doi:10.2174/0113816128321466240816075041
Pickering G, Mazur A, Trousselard M, et al.Magnesium status and stress: The vicious circle concept revisited.Nutrients. 2020;12(12):3672. Published 2020 Nov 28. doi:10.3390/nu12123672
Wu S, Jin T, Ma B, et al.Oral application of magnesium-L-threonate enhances analgesia and reduces the dosage of opioids needed in advanced cancer patients—a randomized, double-blind, placebo-controlled trial.Cancer Med. 2023;12(4):4343-4351. doi:10.1002/cam4.4922
Kandil M, Jaber S, Desai D, et al.MAGraine: Magnesium compared to conventional therapy for treatment of migraines.Am J Emerg Med. 2021;39:28-33. doi:10.1016/j.ajem.2020.09.033
U.S. Department of Agriculture.Dietary guidelines for Americans 2020 - 2025.
EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck D, Bohn T, et al.Safety of magnesium L-threonate as a novel food pursuant to regulation (EU) 2015/2283 and bioavailability of magnesium from this source in the context of Directive 2002/46/EC.EFSA J. 2024;22(3):e8656. doi:10.2903/j.efsa.2024.8656
Cazzola R, Della Porta M, Manoni M, et al.Going to the roots of reduced magnesium dietary intake: a tradeoff between climate changes and sources.Heliyon. 2020;6(11):e05390. doi:10.1016/j.heliyon.2020.e05390
U.S. Department of Agriculture.Spinach, cooked, boiled, drained, without salt.
U.S. Department of Agriculture.Seeds, pumpkin and squash seed kernels, roasted, without salt.
U.S. Department of Agriculture.Beans, black, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture.Nuts, almonds, dry roasted, without salt added.
U.S. Department of Agriculture.Peanut butter, smooth style, without salt.
U.S. Department of Agriculture.Rice, white, medium-grain, cooked, unenriched.
MedlinePlus.Magnesium citrate.
MedlinePlus.Magnesium oxide.
MedlinePlus.Magnesium hydroxide.
Costello R, Rosanoff A, Nielsen F, et al.Perspective: call for re-evaluation of the tolerable upper intake level for magnesium supplementation in adults.Adv Nutr. 2023;14(5):973-982. doi:10.1016/j.advnut.2023.06.008
MedlinePlus.Magnesium sulfate, potassium sulfate, and sodium sulfate.
PubChem.Magnesium chloride.
MedlinePlus.Magnesium gluconate.
PubChem.Magnesium glycinate.
Weiss D, Brunk DK, Goodman DA.Scottsdale Magnesium Study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population.J Am Coll Nutr. 2018;37(4):316-327. doi:10.1080/07315724.2017.1398686
PubChem.Magnesium lactate.
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