From the Guidelines
Magnesium L-threonate supplementation is recommended to start with a lower dose of about 1000mg daily and gradually increase as needed to avoid digestive discomfort, with a typical range of 1000-2000mg daily, providing approximately 140-200mg of elemental magnesium, divided into 1-2 doses. This form of magnesium is often preferred for cognitive benefits due to its enhanced ability to cross the blood-brain barrier compared to other magnesium forms 1. Taking it with food can further reduce potential gastrointestinal side effects. Evening dosing may be beneficial for those seeking sleep improvements, while morning dosing might be preferred for cognitive enhancement. Most people tolerate this form well, but those with kidney disease, heart conditions, or on certain medications should consult a healthcare provider before starting supplementation. Magnesium L-threonate works by supporting neuronal signaling, potentially enhancing learning and memory while reducing anxiety and improving sleep quality. Results typically become noticeable after 2-4 weeks of consistent use. Stay hydrated while supplementing, as magnesium plays a role in fluid balance in the body.
Some key considerations for magnesium L-threonate supplementation include:
- Starting with a lower dose to avoid digestive discomfort
- Gradually increasing the dose as needed
- Taking the supplement with food to reduce gastrointestinal side effects
- Considering evening or morning dosing based on individual needs
- Consulting a healthcare provider before starting supplementation, especially for those with kidney disease, heart conditions, or on certain medications
- Staying hydrated while supplementing due to magnesium's role in fluid balance
It's also important to note that while magnesium L-threonate is often preferred for cognitive benefits, other forms of magnesium may be more suitable for different needs, such as magnesium oxide for constipation relief 1. However, for cognitive benefits, magnesium L-threonate is a popular choice due to its ability to cross the blood-brain barrier. As always, it's essential to prioritize individual health needs and consult a healthcare provider before starting any new supplement regimen.
From the Research
Guidelines for Magnesium L-Threonine Supplementation
- The European Food Safety Authority (EFSA) has established that magnesium L-threonate is safe for use as a novel food pursuant to Regulation (EU) 2015/2283, with a maximum intake level of 3000 mg per day by adults, except for pregnant and lactating women 2.
- This dose corresponds to approximately 2730 mg L-threonate and 250 mg magnesium, which is also the tolerable upper intake level (UL) for supplemental magnesium from readily dissociable magnesium salts 2.
- Magnesium L-threonate has been shown to be bioavailable, with studies demonstrating its ability to raise magnesium levels in the brain and neurons effectively 2, 3.
- A study on healthy Chinese adults found that a magnesium L-threonate-based formula improved brain cognitive functions, with significant improvements in memory and cognition 3.
- The safety and tolerability of L-threonine supplementation have been evaluated in a randomized double-blind controlled trial, which found a no-observed-adverse-effect-level (NOAEL) value for L-threonine to be 12 g/day in healthy adult males 4.
- Magnesium L-threonate has also been found to have potential therapeutic effects on Alzheimer's disease, with studies suggesting that it may modulate the microbiota-gut-brain axis and improve cognition and reduce oxidative stress and inflammation 5.
- Additionally, magnesium L-threonate has been shown to prevent or reverse chronic pain and memory/emotional deficits in ovariectomized and aged female mice, suggesting its potential as a treatment for menopause-related neuronal disorders 6.
Key Considerations
- The maximum intake level of magnesium L-threonate is 3000 mg per day by adults, except for pregnant and lactating women 2.
- Magnesium L-threonate may interact with other medications or have adverse effects in certain individuals, and therefore should be used under the guidance of a healthcare professional.
- Further research is needed to fully understand the effects of magnesium L-threonate supplementation on human health and to establish clear guidelines for its use.