Magnesium L-Threonate (Magnesium L-Threonate (Magtein))
A highly bioavailable magnesium form developed to cross the blood-brain barrier and raise brain magnesium levels. Biohackers use it for sleep quality, cognition, and stress, distinct from magnesium forms used purely for muscle or bowel effects.
How it works
The L-threonate carrier improves brain magnesium uptake, increasing synaptic density and NMDA receptor regulation. This supports memory, learning, and calmer nervous-system tone, and improves sleep architecture.
Key facts
- Molecular weight: 294.5 Da (complex)
- Half-life: Varies (magnesium homeostasis)
- Bioavailability: High brain penetrance vs other magnesium salts
- Storage: Room temperature, keep dry.
Dosing overview
- Typical dose: ~1.5-2 g compound (~144 mg elemental Mg)
- Frequency: Once or split daily
- Duration: Ongoing
- Route: Oral (capsule or powder)
Protocol notes
- Standard dose is ~2 g of magnesium L-threonate (about 144 mg elemental magnesium), often split.
- For sleep, a portion or the full dose is taken 1-2 hours before bed.
- Cognitive users sometimes split morning and evening.
Reported benefits
- Improved sleep quality
- Cognitive and memory support
- Stress and anxiety reduction
- Brain-penetrant magnesium
- Minimal laxative effect
- Neuroprotective potential
Possible side effects
- Mild drowsiness
- Occasional headache
- Rare GI upset
- Low blood pressure at very high intake
Research
- Magnesium L-threonate and cognition (2016): Elevated brain magnesium and improved memory and cognitive performance in aging adults.
- Brain magnesium and synaptic density (2010): Increased hippocampal synapse density and learning in animal models where other magnesium forms failed.
Compare Magnesium L-Threonate
Research and educational reference only. Not medical advice.