Magnesium is a mineral that’s important for protein synthesis, muscle and nerve function, blood sugar and blood pressure regulation, energy production, and much more. Yet, about half of Americans don’t consume enough magnesium from food alone. Supplementation can help you meet recommended magnesium intakes.
There are a few different forms of magnesium supplements available. Magnesium L-threonate is the newest formulation; it was just identified in 2010. This form of magnesium may have a unique impact on the brain, promoting cognition and relieving pain. Cq10 Powder
Magnesium L-threonate is a relatively new discovery, so the research around the supplement is also new and somewhat limited. The studies available show great potential for magnesium L-threonate to support brain health and relieve pain, along with a few other benefits.
Magnesium L-threonate appears to be most promising when it comes to brain health.
A recent study conducted on 109 healthy adults ages 18–65 found that magnesium L-threonate may help with cognitive well-being, specifically memory. After taking two grams (g) of magnesium L-threonate per day for 30 days, adults in the treatment group had significant improvements compared to the group who took a placebo pill. The results were most notable for older participants.
Besides brain health, magnesium L-threonate also appears to help relieve pain.
A recent study evaluated the effects of magnesium L-threonate supplementation on cancer patients taking opioids. The patients who took 1.5–2 g of magnesium L-threonate needed less morphine after 30–90 days of supplementation compared to those who took a placebo. The researchers suggested magnesium L-threonate supplementation may affect the brain in such a way that pain isn’t as intense.
In the same study referenced above, cancer patients taking magnesium L-threonate not only had a reduced need for opioids, but they also experienced relief from opioid-induced constipation.
Other forms of magnesium are also commonly used to promote digestive regularity. Magnesium is even included in some laxatives. That’s because magnesium salts draw water into the stool, promoting gastric motility and making stool easier to pass.
Attention-deficit/hyperactivity disorder (ADHD) is a condition that can cause difficulty with attention, impulsiveness, and mood. The condition has recently received more public awareness, and as a result, more people are seeking out a diagnosis and treatment or management options for this condition.
A small clinical trial conducted on 15 adults found magnesium L-threonate supplementation may help with ADHD management. Participants took the supplements for up to 12 weeks and almost half of the group had significant improvements in ADHD symptomatology, including executive functioning.
To confirm these benefits, researchers need to perform more, larger studies that are double-blinded (where neither the researchers nor the participants know who is receiving treatment vs. placebo).
Most studies on magnesium L-threonate have been done on animals. They have found that magnesium L-threonate may have other benefits, namely reducing alcohol-induced inflammation and post-surgical pain and depression. However, human-based research is needed to further explore these potential benefits.
There are many dietary sources of magnesium including green, leafy veggies, legumes, whole grains, nuts, and seeds. Plus, some foods, like breakfast cereals, may be fortified with magnesium. Here are some of the best dietary sources of magnesium:
Magnesium L-threonate supplements are typically sold as capsules or tablets and need to be taken with water. You can also find some magnesium L-threonate supplements in powder form.
One serving of most magnesium L-threonate supplements is multiple tablets, so most manufacturers recommend taking part of the dose in the morning and the rest in the evening. Make sure to follow the dosing instructions given by the product manufacturer.
How much magnesium you need varies based on your age, sex, and whether you’re pregnant or lactating. The recommended dietary allowances (RDAs) and adequate intakes (AIs) for total magnesium intake (food and supplements) are as follows:
Eating dietary sources of magnesium, even in high amounts, doesn’t typically cause harm. Magnesium supplements are also generally considered safe when used appropriately. However, taking excess magnesium from dietary supplements could lead to diarrhea, nausea, and abdominal cramps because magnesium can have a laxative effect.
People who have kidney failure or a health condition related to kidney function should not take magnesium supplements. The kidneys are responsible for removing excess magnesium from the body; if they cannot function, magnesium levels may rise to dangerous levels.
Magnesium supplementation can reduce your body’s absorption of certain drugs, while other drugs can deplete magnesium stores. If you are taking one of the following medications, be sure to speak with your healthcare provider before starting a magnesium supplement.
Dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA) in the same way drugs are regulated. When buying any supplement, look for a third-party tested product as these have been tested for purity and potency. Reputable third-party testers include USP, NSF, and ConsumerLab.com. You can typically find the organization's seal on the bottle.
It's also important to speak with a trusted healthcare provider before starting a new supplement to ensure it is safe for you to take and that you are taking an appropriate dose.
Consuming extremely high amounts of magnesium through supplementation may lead to magnesium toxicity, which can cause low blood pressure, nausea, vomiting, urine retention, depression, and could ultimately result in death.
Since magnesium toxicity can have serious consequences, the Food and Nutrition Board established tolerable upper intake levels (ULs) for magnesium supplementation. They vary based on your age; although, there are no ULs for infants aged 0–6 months. The ULs are:
If you are pregnant or lactating, your UL is the same as your general age group.
Since magnesium L-threonate is a newer form of magnesium supplementation, the specific side effects of this form as not well known. That being said, magnesium supplements in general are typically well-tolerated and safe when taken in appropriate doses.
However, taking too much could lead to unpleasant side effects, particularly due to magnesium’s laxative effect. The most common side effects are diarrhea, nausea, and abdominal cramps.
Magnesium L-threonate is a form of magnesium that has the potential to support brain health and relieve pain and constipation. The existing human research is promising, but it is limited since magnesium L-threonate was only developed in 2010. Before taking magnesium L-threonate, it’s best to consult with a trusted healthcare provider to ensure it is safe for you to take and that it won’t interact with any medications you’re taking.
National Institutes of Health Office of Dietary Supplement. Magnesium: Fact sheet for health professionals.
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
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
Surman C, Vaudreuil C, Boland H, Rhodewalt L, DiSalvo M, Biederman J. 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
Chen Y, Zhang Y, Lin W, et al. Role of magnesium-L-Threonate in alleviating skin/muscle incision and retraction induced mechanical allodynia and anxiodepressive-like behaviors in male rats. Brain Res. 2023;1817:148476. doi:10.1016/j.brainres.2023.148476
shilajit resin pure National Institutes of Health Office of Dietary Supplements. Botanical dietary supplements background information.