What is the recommended dosage for Magnesium L-Threonate?

Sleep: 1,500-2,000 mg (providing ~144 mg elemental Mg), 1-2 hrs before bed

What are the side effects of Magnesium L-Threonate?

Potential side effects include: Headache during initial use, Drowsiness (desired for sleep use), GI discomfort (less than other Mg forms).

What is magnesium L-threonate and how does it differ from other magnesium forms?

Magnesium L-threonate (Magtein) is a patented form of magnesium bonded to threonic acid, a metabolite of vitamin C. It is the only magnesium form demonstrated to cross the blood-brain barrier and increase brain magnesium levels in animal studies. While magnesium glycinate is more commonly used for general sleep support, L-threonate may offer advantages for cognitive and sleep functions due to its brain bioavailability. Typical dosage is 1,500-2,000 mg daily. Consult your healthcare provider.

Can magnesium L-threonate help older adults sleep better?

Preliminary clinical trials suggest magnesium L-threonate may support sleep quality in older adults, who commonly experience both declining brain magnesium levels and reduced sleep quality. One study in adults over 50 found improvements in subjective sleep metrics. Brain magnesium is involved in NMDA receptor regulation, synaptic plasticity, and circadian rhythm maintenance. More research is needed to confirm these findings.

What makes magnesium L-threonate different from other magnesium forms for sleep?

Magnesium L-threonate (Magtein) is unique among magnesium forms because it was specifically developed at MIT to cross the blood-brain barrier more effectively. While all magnesium forms support general muscle relaxation and nervous system function, L-threonate has demonstrated the ability to increase brain magnesium concentrations by up to 15% in animal studies — significantly more than magnesium citrate or oxide. This enhanced brain bioavailability may support sleep through direct modulation of NMDA receptors and synaptic plasticity. Clinical trials suggest 1.5-2 grams of magnesium L-threonate (providing ~144 mg elemental magnesium) may support sleep quality and cognitive function.

Magnesium L-Threonate

mineral

Also known as: Magtein, MgT, Magnesium threonate

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About

Magnesium L-threonate (Magtein) is a patented form of magnesium that crosses the blood-brain barrier more effectively than other magnesium forms. Research suggests it may support sleep by enhancing brain magnesium levels, modulating NMDA receptor activity, and promoting synaptic plasticity in regions involved in sleep regulation.

How It Works

Crosses blood-brain barrier to elevate brain Mg2+; modulates NMDA receptor excitability; enhances synaptic density in prefrontal cortex; reduces neuronal hyperexcitability.

Evidence For Conditions

Condition	Grade	Participants
Insomnia	D	--	View →
Age-Related Sleep Changes	D	--	View →
Hyperarousal and Cognitive Insomnia	D	--	View →

Side Effects

Headache during initial use
Drowsiness (desired for sleep use)
GI discomfort (less than other Mg forms)

Drug & Supplement Interactions

Antibiotics (quinolones, tetracyclines) — may reduce antibiotic absorption
Bisphosphonates — may reduce absorption
Blood pressure medications — additive hypotensive effects
Muscle relaxants — additive sedation

Always inform your healthcare provider about all supplements you take.

Related Ingredients

Iron Magnesium Glycinate Zinc

Quick Facts

Dosage: Sleep: 1,500-2,000 mg (providing ~144 mg elemental Mg), 1-2 hrs before bed
Forms: capsule powder
Natural Sources: Not found naturally — synthetic magnesium salt of L-threonic acid
Upper Limit: Not formally established for this form; general Mg UL 350 mg/day (supplemental)
Best Time: 1-2 hours before bed; split dose (morning + evening) if using for cognitive support

Evidence Summary

Insomnia D

Age-Related Sleep Changes D

Hyperarousal and Cognitive Insomnia D

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.