From the Research
Magnesium threonate is effective for improving cognitive function, as evidenced by the most recent and highest quality study, which demonstrated significant improvements in memory and cognition in healthy adults. The study, published in 2022 1, found that a magnesium L-threonate-based formula improved brain cognitive functions in healthy Chinese adults, with older participants showing more improvement than younger participants.
Key Findings
- Magnesium threonate has been shown to increase magnesium levels in the brain, leading to enhanced learning and memory abilities 1, 2
- The supplement appears to work by supporting synapse formation, enhancing synaptic plasticity, and protecting neurons from damage 3, 2
- Typical dosages range from 1,500-2,000 mg daily, usually divided into morning and evening doses, with benefits taking several weeks to become noticeable
- Side effects are generally mild and may include headache, drowsiness, or digestive discomfort
Mechanism of Action
- Magnesium threonate elevates brain magnesium levels, leading to increased synaptic density and improved synaptic plasticity 3, 2
- The supplement also upregulates the expression of NR2B-containing NMDA receptors, leading to enhanced synaptic transmission and improved learning and memory functions 3, 2
Clinical Implications
- Magnesium threonate may be a useful supplement for improving cognitive function, particularly in older adults or those with age-related cognitive decline 1, 4
- However, more robust clinical studies are needed to fully establish its effectiveness and potential interactions with other medications or health conditions 1, 5