Most would likely agree that magnesium supplements are always in demand, largely because many people simply don’t get enough magnesium from their diets alone. But setting that aside — while most people recognize magnesium as an essential mineral for their health, fewer are aware that it’s not just ‘magnesium’ they are taking, but one of its several forms.
Among these forms, magnesium L-threonate, or just magnesium threonate, is noted for its relatively high absorption and potential ability to cross the blood-brain barrier. Because of this, it’s now a focus of research and is receiving significant attention from scientists, particularly in human model studies.
While magnesium as a mineral is vital for numerous bodily functions — protein synthesis, nerve function, blood sugar regulation, and muscle performance — supplementing specifically with magnesium threonate could not only help address magnesium deficiency but also offer potential benefits for sleep quality, brain health, focus, and overall mental clarity.
So, should you be reaching for magnesium threonate instead of just any magnesium supplement? That’s exactly what I’ll be exploring here. I reviewed 13 magnesium threonate products and, after putting them against specific criteria, narrowed it down to six that I believe are among the best options available.
Best magnesium L-threonate supplement: a shortlist
- Overall best magnesium threonate supplement: ProHealth Longevity
- Best vegan magnesium threonate capsules: Momentous
- Best-tasting magnesium L-threonate supplement: Cymbiotika
- Best magnesium threonate choice for better sleep quality: Nutricost
- Best third-party tested magnesium threonate supplement for cognitive health: Double Wood Supplements
- Best budget- and eco-friendly choice: Vitality Pro
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How we chose the best magnesium L-threonate supplement
To provide a comprehensive overview of magnesium L-threonate, we utilized a set of criteria to evaluate each product thoroughly.
| Composition | Bioavailability, absorbtion | Price and value |
| High-quality and science-backed ingredients | Capacity to cross the blood-brain barrier | $0.93–2.26 per serving |
- Bioavailability. High bioavailability is important for magnesium L-threonate supplements, as it could possibly determine the effectiveness of absorption and its ability to increase blood and brain magnesium levels.
- Composition. Evaluation of the active ingredient and any additional ingredients.
- Price and value. Comparing the cost per serving and the overall value of the supplement ensures that you are getting a quality product at a reasonable price.
How to decide on the right magnesium L-threonate supplement
Through our extensive research into magnesium L-threonate supplements, we've identified some factors that can be essential for selecting the top products available. By focusing on these criteria, you can make a well-informed decision and select a magnesium L-threonate supplement that best suits your health objectives and preferences.
- Evaluate the source and quality. Focus on supplements from reputable sources; look up reviews about companies and the products.
- Check for scientific validation. Look for supplements backed by scientific research, as studies with magnesium threonate are increasing.
- Review the ingredient list. Examine the supplement's ingredients carefully. Avoid those with unnecessary additives, allergens, and elements that could conflict with your dietary needs or health status.
- Assess the price and value. Price shouldn't be the only consideration; it's important to assess the supplement's cost-effectiveness. Examine prices per serving and take into account any special offers or recurring subscriptions for extended usage.
Best magnesium L-threonate supplement: an overview
1. ProHealth — overall best magnesium threonate supplement
Brain-Mag Pro by ProHealth Longevity is a dietary magnesium supplement that contains Magtein® — a patented form of magnesium L-threonate. Magtein® is argued by its makers to be highly bioavailable, and since L-threonate may increase magnesium levels in the brain, this adds more promise to Brain-Mag Pro’s potential to support cognitive function.
Another plus is that all ProHealth Longevity products are manufactured in an FDA-registered, GMP-certified facility.
Additionally, every batch is subjected to third-party testing in U.S. laboratories, which adds an extra layer of trust. Certificates of Analysis are also available.
For those with dietary restrictions, Brain-Mag Pro is a great choice. It doesn’t contain dairy, eggs, peanuts, soy, or gluten. It also doesn’t contain animal-sourced raw materials and is suitable for vegetarians and vegans.
Brief summary of ProHealth Longevity Brain-Mag Pro
Brain-Mag Pro is advertised as a highly bioavailable magnesium supplement that is intended to support cognitive function and mood.
Each serving of 3 capsules delivers 144 mg of magnesium from 2,000 mg of magnesium L-threonate.
A 90-count bottle of Brain-Mag Pro costs $30.47. Purchases made on ProHealth Longevity's website ship for free.
2. Momentous — best vegan magnesium threonate capsules
Momentous Magnesium L-Threonate is designed to help enhance cognitive function and improve sleep quality. The brand claims that it stands out for its high bioavailability, enabling effective magnesium delivery to the brain. The supplement includes 2 g of Magtein® (magnesium threonate) per serving.
Momentous suggests, that a clean composition of their magnesium L-threonate, including just additional cellulose, and vegetable stearate, could help achieve great results. To calm nerves and provide better rest, they recommend just three capsules an hour before sleep.
Another benefit Momentous is suggesting is that their magnesium threonate may aid in cognitive function, memory, and focus enhancement. Plus, the company wants to demonstrate its commitment to quality with products that are GMP-certified, NSF-certified for sport, and free from GMOs, gluten, dairy, and soy.
They focus on scientifically backed formulations and high manufacturing standards, so they can guarantee that customers are receiving a product of high quality.
Brief summary of Momentous Magnesium L-Threonate
Momentous Magnesium L-Threonate is a premium supplement designed to help enhance cognitive function and improve sleep quality.
The main ingredient is magnesium threonate: according to the brand, its bioavailability may aid in supplying the brain with magnesium, providing possible benefits for memory, focus, and relaxation.
The supplement comes with 30 servings per bottle and costs $49.95.
The brand shows its passion for providing great supplements, even though more research still needs to be done to determine the effects of this supplement on memory and other cognitive functions, especially in humans.
3. Cymbiotika — best-tasting magnesium L-threonate supplement
When considering any supplements, it’s essential to find a product that combines benefits with convenient consumption. Cymbiotika Magnesium L-Threonate can stand out as one of top choices.
They offer their magnesium threonate product for those aiming to support brain performance, mood balance, and memory.
Magnesium L-threonate (Magtein®), phosphatidylcholine, vitamin E (D-Alpha Tocopherol), organic almond butter, and organic coconut nectar are some of the high-quality ingredients in this supplement.
Cymbiotica also proposes that its advanced liposomal delivery has better absorption than other magnesium supplements and provides magnesium straight to the brain. It may be particularly beneficial for individuals with magnesium deficiencies. The brand’s commitment to quality is evident in its use of non-GMO, gluten-free ingredients, and manufacturing processes within the USA, setting a high standard in the supplement industry.
Brief summary of Cymbiotica Magnesium L-Threonate
Cymbiotika Magnesium L-Threonate's liposomal delivery system offers possible benefits for cognitive function and mood balance. The supplement contains 30 pouches (1 pouch (10 ml) per container and costs $68.
While it is more costly, the high quality justifies the price for many users. Also, it is very easy to consume in today's busy lives; just squeeze the entire contents of the pouch directly into your mouth or stir into any beverage of your choice.
4. Nutricost Magtein — best choice for better sleep quality
Nutricost magnesium threonate supplement is designed to aid support for cognitive function, memory, and overall brain health with its absorbable form of magnesium.
Each serving delivers 2,000 mg of magnesium L-threonate. The main ingredients include rice flour, vegetable cellulose (capsule), vegetable stearate, and silica, ensuring a vegan-friendly and additive-free formulation.
Nutricost suggests, that this magnesium threonate can be beneficial for individuals aiming to enhance cognitive function, memory, and mental clarity.
The company is renowned for its commitment to high-quality, science-based supplements, with all products being non-GMO and manufactured to meet rigorous quality standards.
Brief summary of Nutricost Magtein
Nutricost magnesium threonate supplements aim to improve cognitive function, brain health, and sleep quality.
Each bottle of the supplement contains 40 servings (3 capsules per serving) and costs $42.70.
So, if you're looking for a budget-friendly, quality approach, Nutricost Magtein is one of the top choices.
5. Double Wood Supplements — best third-party-tested supplement for cognitive health
For those seeking to enhance cognitive function and improve sleep quality, Double Wood Magnesium L-Threonate is a noteworthy supplement.
Formulated with a bioavailable form of magnesium (Magtein®), this product is believed to cross the blood-brain barrier, and that is how it may contribute to cognitive health. The main ingredients include magnesium L-threonate, hypromellose (capsule), microcrystalline cellulose, and stearic acid.
Double Wood suggests its product is for individuals experiencing stress or age-related cognitive decline. Known for its transparency and quality, the brand ensures its products are third-party tested, with certificates of analysis available to guarantee quality. Its commitment to high manufacturing standards sets it apart in the supplement market.
Brief summary of Double Wood Magnesium L-Threonate
Double Wood Magnesium L-Threonate suggests benefits, including a contribution to sleep quality, focus, and mental calmness. The brand advises a daily dosage of 2 to 4 capsules (1,000–2,000 mg).
One bottle of the supplement contains 100 capsules and costs $29.95.
6. Vitality Pro — best budget- and eco-friendly choice
Vitality Pro Magnesium L-Threonate is crafted to help enhance mental health and the nervous system. The main ingredients are magnesium L-threonate, rice concentrate, and vegetable cellulose capsule shell (HPMC).
This supplement may be beneficial for individuals aiming to pamper cognitive function, memory, and mental clarity. The brand is committed to high-quality supplements, with rigorous third-party testing and ISO 9001 certification. It also focuses on quality and environmentally friendly packaging.
Brief summary of Vitality Pro
Vitality Pro Magnesium L-Threonate can offer potential cognitive benefits with its bioavailability. Its effectiveness according to customers and commitment to quality make it a valuable choice for possible brain health enhancement.
Comparing the best magnesium L-threonate supplements
| Product | Price* | Price per serving | Serving size | Servings per container | Composition |
| ProHealth | $30.47 | $1.01 | 3 capsules (2000 mg Magtein® magnesium L-threonate) | 30 | Magnesium L-threonate (Magtein®), vegetable capsule, rice flour. |
| Momentous | $47.70 | $1.59 | 3 capsules (2000 mg Magnesium L-threonate) | 30 | Magnesium L-threonate, cellulose, microcrystalline cellulose, vegetable stearate |
| Cymbiotika | $68.00 | $2.26 | 1 pouch (1300 mg Magnesium L-threonate) | 30 | Magnesium L-threonate (Magtein®), phosphatidylcholine, vitamin e (d-alpha tocopherol), organic almond butter, organic coconut nectar, organic vanilla extract, konjac root, celtic sea salt, organic citrus extract |
| Nutricost | $42.70 | $1.06 | 3 capsules (2000 mg Magnesium L-threonate) | 40 | Magnesium L-threonate, rice flour, vegetable cellulose (capsule), vegetable stearate, silica |
| Double Wood Supplements | $29.95 | $1.19 | 4 capsules (2000 mg Magnesium L-threonate) | 25 | Magnesium L-threonate (Magtein®), hypromellose (capsule), microcrystalline cellulose, stearic acid |
| Vitality Pro | $42.00 | $0.93–1.40 | 2-3 capsules (1400-2100 mg Magnesium L-threonate) | 45–30 | Magnesium L-threonate, rice concentrate, vegetable cellulose capsule shell (HPMC). |
* — Prices may differ between diferrent sellers or in special offers.
Expert opinion
What exactly is magnesium L-threonate? How does it work? What sets it apart from other magnesium forms? Should you choose it over the rest, and what should you know before you do? Dominyka Sitavičiūtė, our in-house researcher, talks all things magnesium threonate.
What is threonate and how is it different from other magnesium forms?
Magnesium L-threonate is a relatively novel type of magnesium supplementation. Developed around 2010, it has since caught the attention of many experts in the field for its high absorption and superior bioavailability compared to other types. But what makes it even more appealing is its ability to cross the blood-brain barrier — a characteristic that has fueled growing interest in its potential to support cognitive function and neurological health.
Referring to some early rodent studies, we see that magnesium threonate may increase brain magnesium levels, which could, in theory, have a positive effect on learning, memory, and overall cognitive function. Now, that being said, while the preliminary outlook of magnesium threonate is definitely positive based on what science has shown us so far, the evidence remains somewhat limited. Most studies have been small or preclinical, and so before both its long-term efficacy and safety can be established, we need to see more robust clinical trials.
Things to remember before supplementing with magnesium
One thing to keep in mind is that much of our daily magnesium needs are usually met through the foods we eat. Supplement labels typically show the percentage of the daily value (DV) of magnesium they provide, and while those numbers might look low at first, they reflect the assumption that most adults get a significant amount of magnesium from dietary sources. Personally, I think it’s good to be at least a little cautious about opting for high-dose magnesium supplements solely for their proposed benefits, as excessive intake can lead to unwanted side effects.
I always recommend checking with your healthcare provider before adding any new supplement to your routine, and magnesium threonate is no different — especially if you have any existing health conditions or are taking medications.
Why we think Cymbiotica is the best magnesium L-threonate supplement
According to our research, Cymbiotika’s Magnesium L-Threonate could be the top choice for magnesium supplementation. It has the potential to cross the blood-brain barrier and increase brain magnesium levels, suggesting enhancement of cognitive function and overall brain health.
The supplement is non-GMO, gluten-free, and made with organic ingredients like almond butter and coconut nectar, which may provide a more pleasant taste.
Additionally, Cymbiotika’s Magnesium L-Threonate is cruelty-free and comes in a convenient package that is easy to use; simply squeeze the pouch into your mouth.
What is magnesium L-threonate?
Magnesium is an essential mineral required for numerous biochemical processes, including over 300 enzymatic reactions that regulate muscle and nerve function, blood glucose control, and blood pressure regulation. It is also crucial for protein synthesis, gene regulation, and the maintenance of bones and teeth. Despite its abundance in foods like leafy greens, nuts, seeds, and whole grains, many people, particularly older adults and individuals with certain health conditions, have inadequate magnesium intake, leading to deficiencies that can cause a range of health issues.
Magnesium supplements, such as magnesium threonate, have been proposed to benefit individuals prone to mental stress, anxiety and suffering from the symptoms of migraine headaches. Mg supplementation has also been studied for potential benefits in Alzheimer's disease, stroke, and depression.
Benefits of magnesium L-threonate
Magnesium L-threonate offers several unique benefits due to its ability to cross the blood-brain barrier and its high bioavailability.
Help for cognition
It is explored that magnesium L-threonate has the possible ability to help enhance a number of cognitive function features. A double-blind, placebo-controlled study in 109 healthy Chinese adults aged 18–65 years showed that there was improvement in learning, recall, memory, and cognitive abilities.
Study with animal models, when the magnesium threonate was newly researched, suggested that it can participate in improving working memory, learning capacities, and long- and short-term memory improvement by boosting the density and functionality of synapses in the brain.
However, as these studies have been conducted largely on animal subjects, not humans, so in order to know whether magnesium threonate has health benefits, more studies in humans must be conducted.
Assistance in reduction of anxiety and depression
A review of seven clinical trials, a total sample size of 325 individuals with ages ranging from 20 to 60, suggests that magnesium supplementation may have a beneficial effect on depression.
It has been proposed that magnesium supplementation may have positive effects on calming the nervous system. It contributes to the regulation of mood-influencing neurotransmitters, enzymes, and hormones, including dopamine and serotonin, which may be related to the symptoms of depression and anxiety.
Another study of sixty people with major depression showed that adding magnesium supplements to depression treatment for at least six weeks has improved some depression symptoms.
Improvement in sleep quality
Higher-quality sleep has also been linked to magnesium L-threonate supplementation.
As magnesium threonate has the potential to cross the blood-brain barrier, higher amounts of magnesium in the brain have been associated with improved control of neurotransmitters that affect sleep.
The results of a clinical trial on insomnia indicate that magnesium threonate supplementation may positively influence objective markers related to healthy sleep-wake cycles. Among other markers are serum levels of melatonin, cortisol, and renin, with these benefits being particularly notable in older adults.
How to use magnesium L-threonate effectively
To see whether you notice the proposed benefits and ensure convenience, we suggest some tips for integrating magnesium-L-threonate into your daily regimen.
1. Look after your dosage and establish a consistent schedule
Incorporating magnesium L-threonate into your daily routine is most effective when done consistently.
The recommended dosage of magnesium L-threonate varies, but recommended dietary allowances suggest that the amount of magnesium intake per day should be around 400 mg for men and AMAB individuals, and about 300 mg for women and AFAB individuals.
Taking 1,000 to 2,000 mg of magnesium threonate offers about 140 mg of elemental magnesium per day. This amount contributes to the recommended intake while minimizing potential gastrointestinal discomfort (as it is important to mention that too much magnesium can cause diarrhea).
Choose a time of day that works well with your schedule and stick to it. You can take magnesium L-threonate with or without food; however, taking it with meals may reduce the risk of stomach discomfort. Routine can also help your body adapt to the supplement.
2. Pair with a balanced meal
It is advisable to incorporate magnesium L-threonate supplements into your daily routine, which, when paired with a balanced meal, may have some beneficial impact on health.
It's also worth mentioning that in vitro studies indicate that B vitamins may aid in magnesium transport into the cells.
The study found that vitamin B6 increased magnesium absorption into the cells. Consuming a balanced meal ensures that your body efficiently absorbs magnesium. Including foods rich in healthy fats, such as avocados or nuts, can further aid in the absorption process.
These dietary practices are just recommendations, so users can add support to overall nutrient uptake and find the benefits of magnesium L-threonate, which may contribute to improved cognitive function, reduced anxiety, and better sleep quality.
3. When to take?
Long-term usage of magnesium is linked to its advantages; depending on what suits you, pills can be taken any time of day. If better sleep is what you may be looking for, dr. Huberman recommends taking 145 mg of magnesium threonate 30 to 60 minutes before sleep.
4. Observation
Monitoring the effects is also crucial. Pay close attention to how your body reacts and, if needed, change the dosage or schedule to better suit your demands.
Potential side effects and considerations
Though typically tolerated, magnesium L-threonate can have some adverse effects.
- Gastrointestinal ones, including nausea, diarrhea, and stomach cramps. To avoid these adverse effects, starting with a lower dosage and progressively raising it may be an option.
- Some people, especially those starting supplements, may feel lightheaded or sleepy.
- Headaches.
- Magnesium can also interact with other medicaments, including blood pressure medication and antibiotics.
It is important to note that, like any supplement, each person's need for magnesium can differ depending on their unique factors, including genetics, metabolism, and medical conditions.
Before starting magnesium L-threonate, those with kidney illness or any ailment influencing magnesium metabolism should consult a doctor.
Therefore, before starting any new supplement program, particularly if you have current medical concerns or are using other medications, it is essential to see a healthcare provider. This consultation can help to avoid possible negative reactions and customize the dosage to your particular requirements.
It is not recommended for children or women who are pregnant or breastfeeding.
Best magnesium L-threonate supplement: conclusion
Magnesium L-threonate, a unique form of magnesium, is becoming widely mentioned as a potential candidate for cognitive enhancement. This supplement is already showing great in studies with animals.
Regular use of magnesium L-threonate may contribute to better sleep, memory, learning capacities, and general cognitive ability. Also, some research claims that magnesium supplementation may help reduce symptoms of anxiety and depression and can play a role in overall brain health.
However, it's essential to be mindful of potential nutrient deficiencies and digestive issues when using supplements long-term.
It's also crucial to maintain a balanced diet. Integrating magnesium L-threonate wisely into your daily routine may be in line with your cognitive and mental wellness goals.
FAQ
How long does it take to see benefits from taking magnesium L-threonate?
4 to 6 weeks. Benefits from magnesium L-threonate typically begin to manifest within 4 to 6 weeks of consistent use. Users may experience improved cognitive functions like memory and mental clarity during this period. Individual responses can vary based on health conditions and baseline magnesium levels.
Can magnesium L-threonate help with conditions like ADHD or anxiety?
Neuronal signaling and the action of neurotransmitters depend critically on magnesium. It is researched that for individuals with ADHD, Mg threonate may be helpful. Magnesium is also involved in regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body's response to stress and anxiety.
How does magnesium L-threonate compare to other magnesium supplements?
Magnesium L-threonate is unique due to its proposed ability to cross the blood-brain barrier, making it a possible option for cognitive enhancement compared to other forms like magnesium oxide or citrate, which mainly benefit overall bodily functions and have lower brain bioavailability.
Is magnesium L-threonate safe for long-term use?
Yes, at advised dosages. Magnesium L-threonate is considered safe for long-term use when taken at recommended dosages. Studies have shown it to be well-tolerated with minimal side effects. However, it is always advisable to consult with a healthcare provider before starting any long-term supplementation.
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