Magnesium L-Threonate
Mineral ·Exploratory record · not publication-reviewed ·Updated July 13, 2026
The most effective form studied for raising brain magnesium levels (all Mg forms cross BBB to some degree). Developed at MIT specifically for cognitive enhancement and brain health.
Exploratory record, not a reviewed medical publication.
See the editorial and medical-review policies for the publication gate.
This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.
What the research says.
A quick, data-only summary. The full evidence, dosing, and sources are below.
Magnesium L-Threonate is a mineral most often used for cognitive function, memory, brain health. NutriStack rates the overall evidence as emerging. A typical adult dose is 1,000–2,000 mg magnesium L-threonate daily (144mg elemental Mg), commonly taken as magnesium l-threonate (magtein). This profile indexes 12 sources.
The bottom line
Evidence rating emerging. Most-documented uses: cognitive function, memory, brain health. 12 sources indexed (2010–2025), with 0 interaction records on file.
How it works, mechanistically.
Core mechanism
L-threonate transporter carries magnesium across the blood-brain barrier, increasing brain magnesium levels. Enhances synaptic density, NMDA receptor signaling, and brain-derived neurotrophic factor (BDNF) expression in the hippocampus and prefrontal cortex.1,2
Dosing & protocol.
Take in the evening; lower elemental magnesium per dose than other forms1,5
What it actually costs.
Real-world pricing across three quality tiers. Assumes L-Threonate.
Assumes a typical daily compound dose near 1.5-2 g. This is one of the most expensive magnesium forms because the elemental yield is low and branded material is common. Updated 2026-04-02.
The same dose, as food.
How much you'd eat to match a supplemental dose.
Magnesium L-threonate is a synthetic salt form; foods can provide magnesium but not L-threonate-bound magnesium.
Full safety detail.
Sources, by evidence tier.
Numbered references. Citations throughout the page link here.
Meta-analyses & systematic reviews
1- 1Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsPMIDArgeros Z, Xu X, Bhandari B et al. · Hypertension (Dallas, Tex. : 1979) · 2025
Argeros Z, Xu X, Bhandari B et al.. Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Hypertension (Dallas, Tex. : 1979). 2025
Randomized controlled trials
5- 2The effects of magnesium L-threonate (Magtein) on cognitive performance and sleep quality in adults: a randomised, double-blind, placebo-controlled trialPMIDVarious · Br J Nutr · 2025
Magtein associated with greater improvements in NIH Total Cognition Composite, working and episodic memory, 7.5-year reduction in estimated brain cognitive age, and improved reaction time
- 3Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trialPMIDVarious · Sleep Med · 2024
Magnesium L-threonate significantly improved sleep quality and daytime functioning compared to placebo in adults with self-reported sleep problems
- 4A Magtein, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese AdultsPMIDZhang C et al. · Nutrients · 2022
Double-blind, placebo-controlled study in 109 healthy adults aged 18-65; magnesium L-threonate-based formulation showed cognitive benefits
- 5Efficacy and safety of Magtein supplementation in older adults: a randomized, double-blind, placebo-controlled studySource linkedPMIDLiu G, Weinger JG, Lu ZL et al. · Nutrients · 2022
- 6Enhancement of learning and memory by elevating brain magnesiumPMIDBhatt A, Bhatt A · Neuron · 2010
Magnesium L-threonate uniquely increases brain magnesium levels; enhances learning abilities, working memory, and short- and long-term memory in rats
Reviews & position papers
3- 7Neuroprotective effects of magnesium L-threonate in a hypoxic zebrafish modelPMIDShen Y et al. · BMC Neurosci · 2020
Magnesium L-threonate may increase brain magnesium ion concentrations better than MgSO4 and exhibits neuroprotective effects against hypoxia-induced damage
- 8Regulation of structural and functional synapse density by L-threonate through modulation of intraneuronal magnesium concentrationPMIDBhatt A et al. · Neuropharmacology · 2016
L-threonate upregulates NR2B-containing NMDAR expression, boosts mitochondrial membrane potential, and increases functional synapse density in neuronal cultures
- 9Elevation of brain magnesium prevents and reverses cognitive deficits and synaptic loss in Alzheimer's disease mouse modelPMIDLi W et al. · Mol Brain · 2014
MgT treatment reduced amyloid-beta plaque and prevented synapse loss and memory decline in transgenic Alzheimer's disease mice
Mechanistic & preclinical
1- 10Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer's disease mouse modelSource linkedPMIDLi W, Yu J, Liu Y et al. · Mol Brain · 2014
Reference material
2- 11Wu 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 medicine. 2023Source linkedPMID
- 12Ni Y, Deng F, Yu S et al.. A Randomized, Double-Blind, Placebo-Controlled Trial to Evaluate the Therapeutic Effect of Magnesium-L-Threonate Supplementation for Persistent Pain After Breast Cancer Surgery. Breast cancer (Dove Medical Press). 2023Source linkedPMID
Common questions.
Quick answers about Magnesium L-Threonate, drawn from the data on this page.
What is Magnesium L-Threonate?
The most effective form studied for raising brain magnesium levels (all Mg forms cross BBB to some degree). Developed at MIT specifically for cognitive enhancement and brain health.
What is Magnesium L-Threonate used for?
Commonly cited benefits of Magnesium L-Threonate include: Cognitive function; Memory; Brain health; Sleep quality; Neuroprotection. NutriStack rates the overall evidence as emerging.
What is a typical dose of Magnesium L-Threonate?
A typical adult dose of Magnesium L-Threonate is 1,000–2,000 mg magnesium L-threonate daily (144mg elemental Mg). The commonly recommended form is Magnesium L-threonate (Magtein). These are general ranges, not personalized advice; confirm the right dose with a clinician.
What are the side effects of Magnesium L-Threonate?
Reported side effects include headache, drowsiness, gi discomfort (rare). This is educational information; check with a healthcare professional before use.
How strong is the evidence for Magnesium L-Threonate?
NutriStack rates this as Emerging, meaning early RCT signal, mechanistic data, or limited human evidence. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.
Deep dives & adjacent profiles.
This page is educational. Do not start, stop, or change a supplement or medication based on it without checking with a qualified healthcare professional.
Use this with your stack
Magnesium L-Threonate in NutriStack.
Add it to your stack, see how it interacts with everything else you take, and get a Stack Score that updates the moment it does.