Buying supplements can be confusing, but it doesn't have to be.
Let us take the guess work out of analyzing the research, so you can understand the science behind Magnesium L-Threonate's potential benefits.
LEARN MORE BELOW
Magnesium L-Threonate Primary Benefits
Sleep
Memory
Mood
Cognition
The studies highlighted below are based on general research of Magnesium L-Threonate, not specifically on Nootropics Depot's product. Magnesium L-Threonate can come in many forms and standardizations, and not all of them have the same efficacy. This research snapshot is intended to highlight the current state of the science regarding Magnesium L-Threonate, and should not be construed as direct evidence for the clinical efficacy of any one specific product.
Does Magnesium Support Sleep?
Summary
These studies suggest magnesium supplementation may improve sleep quality, reduce sleep onset latency, and support insomnia symptoms, particularly in older adults.
We've highlighted the some of the relevant studies below.
Should we use oral magnesium supplementation to improve sleep in the elderly
Oral magnesium supplementation improves slow-wave sleep, delta and sigma frequency EEG power, and reverses the aging effect on cortisol release and renin-angiotensin-aldosterone system activity in elderly adults.
Sleep Medicine | R. Allen et al. | 3 citations | 2003
Randomized Controlled Trial
Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.
Higher magnesium intake is associated with better sleep quality and reduced likelihood of short sleep (7 hours).
Sleep | Y. Zhang et al. | 6 citations | 2021
Very Rigorous Journal
A randomized, double-blind, placebo-controlled, multicenter study assessing the efficacy of magnesium oxide monohydrate in the treatment of nocturnal leg cramps
Magnesium oxide monohydrate treatment resulted in greater improvement in sleep quality compared to placebo.
Nutritional Journal | O. Barna et al. | 2 citations | 2021
Randomized Controlled Trial
Very Rigorous Journal
Therapeutic Effect of Magnesium Supplementation in Improving Quality of Life among Elderly Insomniac Participants
Magnesium supplementation in elderly people has highly significant effects in improving insomnia and quality of sleep.
Pakistan Journal of Health Sciences | A. Liaqat et al. | 0 citations | 2023
Randomized Controlled Trial
Overview Of The Evidence
Magnesium L-Threonate appears to offer significant support for sleep quality and related functions. Research indicates that this unique form of magnesium may provide several benefits for sleep and overall well-being.
Effects on Sleep
Magnesium L-Threonate has been shown to improve various aspects of sleep:- Sleep Quality: Studies suggest it enhances deep sleep and REM sleep stages 35
- Sleep Onset: It may decrease sleep latency, helping individuals fall asleep more quickly 6
- Sleep Duration: Research indicates improved sleep efficiency and duration 1
- Sleep Maintenance: It may help reduce nighttime awakenings and improve overall sleep continuity 13
Dosage and Duration
The typical dosage used in studies is around 1 gram per day of Magnesium L-Threonate3
. Benefits have been observed with consistent supplementation over a period of 3 weeks or more 3
4
. It's generally recommended to take it with water, either with or without food, as part of a relaxing bedtime routine 2
Mechanism of Action
Magnesium L-Threonate's sleep-promoting effects are believed to work through several mechanisms:- GABA Modulation: It may enhance the activity of GABA, a neurotransmitter that promotes relaxation and sleep 12
- Melatonin Regulation: It supports the natural production and release of melatonin, which regulates sleep-wake cycles 12
- Stress Reduction: By modulating the hypothalamic-pituitary-adrenal (HPA) axis, it may help reduce stress and promote relaxation 1
- Brain Bioavailability: Its unique ability to cross the blood-brain barrier allows it to directly impact brain function and neurotransmitter systems involved in sleep regulation 24
Additional Benefits
Beyond sleep improvement, Magnesium L-Threonate may offer other benefits:- Cognitive Function: Studies suggest potential improvements in memory and cognitive performance 23
- Mood Enhancement: It may help reduce anxiety and improve overall mood 34
- Daytime Functioning: Research indicates improved energy levels, mental alertness, and productivity during the day 34
Other Considerations
- Safety: Magnesium L-Threonate appears to be safe and well-tolerated in studied populations 34
- Non-Drowsiness: Unlike some sleep aids, it doesn't cause drowsiness but rather promotes natural relaxation 2
- Comparison to Other Forms: While other forms of magnesium can also support sleep, Magnesium L-Threonate's ability to cross the blood-brain barrier may make it particularly effective for sleep and cognitive benefits 2
Does Magnesium L-Threonate Support Memory?
Summary
These studies suggest that Magnesium L-Threonate supports memory and cognitive function in both animal models and humans.
We've highlighted the some of the relevant studies below.
A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Adults
Magnesium L-threonate supplementation, like Magtein®PS, significantly improves memory and cognition in healthy adults.
Nutrients | C. Zhang et al. | 78 citations | 2022
Randomized Controlled Trial
Very Rigorous Journal
Enhancement of Learning and Memory by Elevating Brain Magnesium
Increasing brain magnesium enhances learning, working memory, and short- and long-term memory in rats.
Neuron | I. Slutsky et al. | 293 citations | 2010
Randomized Controlled Trial
Animal Trial
Rigorous Journal
Regulation of structural and functional synapse density by L-threonate through modulation of intraneuronal magnesium concentration
L-TAMS, a combination of L-threonate and magnesium, can enhance learning and memory in young rats and prevent memory decline in rats and model mice.
eLife | Q. Sun et al. | 31 citations | 2016
Animal Trial
Magnesium and calcium reduce severity of spatial memory impairments in kainate mouse model of mesial temporal lobe epilepsy.
Magnesium and calcium reduce the severity of spatial memory impairments in a mouse model.
Pain physician | D. Toffa et al. | 1 Citations | 2018
Randomized Controlled Trial
Animal Trial
Overview Of The Evidence
Magnesium L-threonate appears to support memory and cognitive function based on current research evidence. Here's an overview of its effects on memory:
Effects on Memory
Magnesium L-threonate has shown promising results in enhancing memory and cognitive abilities:- It improved overall cognitive ability, including working memory and executive function, in older adults with self-reported memory complaints 12.
- Animal studies demonstrated that magnesium L-threonate supplementation enhanced spatial memory, working memory, and long-term memory in rats 3.
- It increased synaptic density and plasticity in the hippocampus, a brain region crucial for memory formation 37.
Mechanism of Action
The memory-enhancing effects of magnesium L-threonate likely stem from several mechanisms:- It crosses the blood-brain barrier more effectively than other forms of magnesium, increasing brain magnesium levels 79.
- It upregulates the expression of NR2B subunits of NMDA receptors, which are important for synaptic plasticity and memory 13.
- Magnesium L-threonate enhances long-term potentiation (LTP), a process critical for learning and memory formation 13.
Dosage and Duration
- Typical dosages used in studies range from 1.5-2 grams per day 12.
- Benefits were observed after 6-12 weeks of supplementation in human trials 12.
Additional Benefits
Beyond memory support, magnesium L-threonate may also:- Improve overall cognitive function and executive abilities 12.
- Reduce symptoms of anxiety and depression 4
- Enhance sleep quality and daytime functioning
Other Considerations
- Magnesium L-threonate is generally well-tolerated, with mild gastrointestinal side effects being the most common adverse events 2
- It may be particularly beneficial for older adults or those with cognitive decline 125
- More research, especially long-term human studies, is needed to fully establish its efficacy and safety profile.
Effects on Memory
Magnesium L-threonate has shown promising results in enhancing memory and cognitive abilities:- It improved overall cognitive ability, including working memory and executive function, in older adults with self-reported memory complaints 12
- Animal studies demonstrated that magnesium L-threonate supplementation enhanced spatial memory, working memory, and long-term memory in rats 3
- It increased synaptic density and plasticity in the hippocampus, a brain region crucial for memory formation 37
Mechanism of Action
The memory-enhancing effects of magnesium L-threonate likely stem from several mechanisms:- It crosses the blood-brain barrier more effectively than other forms of magnesium, increasing brain magnesium levels 79
- It upregulates the expression of NR2B subunits of NMDA receptors, which are important for synaptic plasticity and memory 13
- Magnesium L-threonate enhances long-term potentiation (LTP), a process critical for learning and memory formation 13
Dosage and Duration
- Typical dosages used in studies range from 1.5-2 grams per day 12
- Benefits were observed after 6-12 weeks of supplementation in human trials 12
Additional Benefits
Beyond memory support, magnesium L-threonate may also:- Improve overall cognitive function and executive abilities 12
- Reduce symptoms of anxiety and depression 4
- Enhance sleep quality and daytime functioning 8
Other Considerations
- Magnesium L-threonate is generally well-tolerated, with mild gastrointestinal side effects being the most common adverse events 2
- It may be particularly beneficial for older adults or those with cognitive decline 125
- More research, especially long-term human studies, is needed to fully establish its efficacy and safety profile.
Can Magnesium Support Mood?
Summary
Some studies suggest magnesium supplementation can improve mood and reduce depressive symptoms, while other studies indicate it may not be superior to placebo in certain conditions.
We've highlighted the some of the relevant studies below.
Magnesium and mood disorders: systematic review and meta-analysis
Magnesium supplementation was associated with a decline in depressive symptoms in uncontrolled trials but not in placebo-controlled trials.
BJPsych Open | D. Phelan et al. | 25 citations | 2018
Rigorous Journal
Role of magnesium supplementation: A randomized clinical trial
Magnesium supplementation for 6 weeks resulted in a clinically significant net improvement in symptoms and scores.
PLoS ONE | E. Tarleton et al. | 79 citations | 2017
Randomized Controlled Trial
Rigorous Journal
Oral Magnesium Successfully Relieves Premenstrual Mood Changes
Oral magnesium supplementation significantly reduced premenstrual mood changes.
Obstetrics & Gynecology | F. Facchinetti et al. | 156 citations | 1991
Randomized Controlled Trial
Highly Cited
The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review
Supplementation with magnesium could be beneficial in reducing depressive symptoms.
Nutrients | A. Botturi et al. | 61 citations | 2020
Very Rigorous Journal
Overview Of The Evidence
Magnesium L-threonate shows promise in supporting mood, though more research is needed to fully establish its effects. Several studies suggest potential benefits:
Effects on Mood
Magnesium plays a crucial role in regulating neurotransmitters and brain function. While specific studies on magnesium L-threonate for mood are limited, research on magnesium in general indicates:- Magnesium supplementation may have antidepressant effects and boost the efficacy of antidepressant medications 4
- Higher magnesium intake has been associated with lower depression symptoms 5
- Magnesium appears to increase serotonin production, which is linked to improved mood 4
4
Mechanism of Action
Magnesium L-threonate's potential mood benefits likely stem from its ability to:- Cross the blood-brain barrier effectively, increasing magnesium levels in the brain 9
- Regulate neurotransmitters like GABA and glutamate, promoting a calmer mood 9
- Potentially reduce cortisol levels, helping manage stress 9
- Support overall brain health and function 12
Dosage and Duration
While optimal dosages for mood support are not firmly established, studies have used varying amounts:- 500 mg of magnesium per day improved depression status in adults in one study 8
- 248 mg of elemental magnesium daily for 2 weeks showed clinical improvement in patients with anxiety and depressive disorders in another study 8
Additional Benefits
Beyond mood support, magnesium L-threonate may offer other cognitive and neurological benefits:- Improved memory and learning 12
- Enhanced sleep quality 19
- Potential neuroprotective effects 9
- Reduced anxiety and stress 67
Other Considerations
While magnesium L-threonate shows promise, it's essential to note:- More human studies are needed to confirm its specific effects on mood.
- Individual responses may vary.
- It should not replace prescribed treatments for mood disorders without medical supervision.
- Magnesium supplements can interact with certain medications, so consult a healthcare provider before use.
Does Magnesium L-threonate Improve Cognition?
Summary
These studies suggest that Magnesium L-threonate improves cognition in both animal models and humans.
We've highlighted the some of the relevant studies below.
Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults
Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults
Nutrients | Chengxiang Zhang et al. | 8 citations | 2022
Randomized Controlled Trial
Very Rigorous Journal
Association between magnesium intake and cognition in US older adults: National Health and Nutrition Examination Survey (NHANES) 2011 to 2014
Higher magnesium intake is associated with better cognition in older adults.
Alzheimer's & Dementia : Translational Research & Clinical Interventions | M. Tao et al. | 5 citations | 2022
Rigorous Journal
Association of Vitamin D and Magnesium Status with Cognitive Function in Older Adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2011 to 2014 (FS05-03-19).
Higher serum 25(OH)D levels were associated with reduced risk of low cognitive function in older adults, and this association appeared to be modified by the intake level of magnesium.
Current developments in nutrition | N. Peeri et al. | 0 citations | 2019
Very Rigorous Journal
Ca:Mg Ratio, APOE Cytosine Modifications, and Cognitive Function: Results from a Randomized Trial.
Reducing the Ca:Mg ratio to around 2.3 by personalized magnesium supplementation significantly improved cognitive function by 9.1% in those aged over 65 years old with a high dietary Ca:Mg ratio.
Journal of Alzheimer's disease : JAD | Z. Zhu et al. | 14 citations | 2020
Randomized Controlled Trial
Rigorous Journal
Overview Of The Evidence
Magnesium L-threonate (MgT) shows promising potential for improving cognition, particularly in adults experiencing cognitive decline. Several studies have demonstrated its benefits for memory, learning, and overall cognitive function.
Effects on Cognition
MgT supplementation has been associated with significant improvements in cognitive performance:- A study involving adults aged 50-70 with cognitive impairment found that 12 weeks of MgT supplementation improved overall cognitive scores compared to placebo. 8
- Another study with healthy Chinese adults aged 18-65 showed improvements in all five categories of a memory test and overall memory scores after 30 days of MgT supplementation 2
- Research indicates that MgT may reverse clinical measures of brain aging by more than nine years in older adults with cognitive impairment 8
Dosage and Duration
The effective dosage of MgT for cognitive benefits typically ranges from 1.5 to 2 grams per day:- Studies have used 1.5-2 grams daily for 12 weeks in older adults 18.
- Some research has shown benefits with 2 grams daily for 30 days in healthy adults 2.
Mechanism of Action
MgT's cognitive benefits are believed to stem from its unique ability to cross the blood-brain barrier and increase brain magnesium levels:- It increases synaptic density and promotes the activation of N-methyl-D-aspartate receptors, supporting learning and memory functions 1
- MgT acts as an ionophore, transporting magnesium ions across cell membranes, including those of brain cells 1
- Elevated brain magnesium levels may influence synaptic configuration, optimizing conditions for different types of memory and learning 4
Additional Benefits
Beyond cognitive enhancement, MgT supplementation may offer other health benefits:- Improved sleep quality and daytime functioning 9
- Potential support for individuals with mild to moderate dementia 1
- Possible benefits for those with attention deficit disorders 1
Other Considerations
While MgT shows promise, it's important to note:- Most studies have been conducted on older adults or those with cognitive impairment; effects on healthy young adults may vary.
- Long-term effects and safety of MgT supplementation require further research.
- Individual responses to MgT may differ, and it should not replace a balanced diet or medical treatment for cognitive disorders.
Shop Our Magnesium L-Threonate
Magtein Capsules
More Balanced Full Spectrum
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Magtein Powder
Highest Eurycomanone Content
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Buying supplements can be confusing, but it doesn't have to be.
Let us take the guess work out of analyzing the research, so you can be sure the benefits from the products you take are backed by valid science.
LEARN MORE BELOW
Magtein Primary Benefits
Sleep
Memory
Mood
Cognition
The studies highlighted below are based on general research of Magnesium L-Threonate, not specifically on Nootropics Depot's product. Magnesium L-Threonate can come in many forms and standardizations, and not all of them have the same efficacy. This research snapshot is intended to highlight the current state of the science regarding Magnesium L-Threonate, and should not be construed as direct evidence for the clinical efficacy of any one specific product.
Does Magnesium Support Sleep?
Summary
These studies suggest magnesium supplementation may improve sleep quality, reduce sleep onset latency, and support insomnia symptoms, particularly in older adults.
We've highlighted the 4 most relevant studies below.
Tap Below To See Each Study
Should We Use Oral Magnesium Supplementation To Improve Sleep
Should we use oral magnesium supplementation to improve sleep in the elderly
Oral magnesium supplementation improves slow-wave sleep, delta and sigma frequency EEG power, and reverses the aging effect on cortisol release and renin-angiotensin-aldosterone system activity in elderly adults.
Sleep Medicine | R. Allen et al. | 3 citations | 2003
Randomized Controlled Trial
Association Of Magnesium Intake With Sleep Duration And Sleep Quality
Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study.
Higher magnesium intake is associated with better sleep quality and reduced likelihood of short sleep (7 hours).
Sleep | Y. Zhang et al. | 6 citations | 2021
Very Rigorous Journal
A Randomized, Double-Blind, Placebo-Controlled, Multicenter Study Assessing The Efficacy Of Magnesium Oxide Monohydrate
A randomized, double-blind, placebo-controlled, multicenter study assessing the efficacy of magnesium oxide monohydrate in the treatment of nocturnal leg cramps
Magnesium oxide monohydrate treatment resulted in greater improvement in sleep quality compared to placebo.
Nutrition Journal | O. Barna et al. | 2 citations | 2021
Randomized Controlled Trial
Very Rigorous Journal
Therapeutic Effect of Magnesium
Therapeutic Effect of Magnesium Supplementation in Improving Quality of Life among Elderly Insomniac Participants
Magnesium supplementation in elderly people has highly significant effects in improving insomnia and quality of sleep.
Pakistan Journal of Health Sciences | A. Liaqat et al. | 0 citations | 2023
Randomized Controlled Trial
Overview Of The Evidence
Magnesium L-Threonate appears to offer significant support for sleep quality and related functions. Research indicates that this unique form of magnesium may provide several benefits for sleep and overall well-being.
Effects on Sleep
Magnesium L-Threonate has been shown to improve various aspects of sleep:- Sleep Quality: Studies suggest it enhances deep sleep and REM sleep stages 35
- Sleep Onset: It may decrease sleep latency, helping individuals fall asleep more quickly 6
- Sleep Duration: Research indicates improved sleep efficiency and duration 1
- Sleep Maintenance: It may help reduce nighttime awakenings and improve overall sleep continuity 13
Dosage and Duration
The typical dosage used in studies is around 1 gram per day of Magnesium L-Threonate3
Benefits have been observed with consistent supplementation over a period of 3 weeks or more 3
4
It's generally recommended to take it with water, either with or without food, as part of a relaxing bedtime routine 2
Mechanism of Action
Magnesium L-Threonate's sleep-promoting effects are believed to work through several mechanisms:- GABA Modulation: It may enhance the activity of GABA, a neurotransmitter that promotes relaxation and sleep 12
- Melatonin Regulation: It supports the natural production and release of melatonin, which regulates sleep-wake cycles 12
- Stress Reduction: By modulating the hypothalamic-pituitary-adrenal (HPA) axis, it may help reduce stress and promote relaxation 1
- Brain Bioavailability: Its unique ability to cross the blood-brain barrier allows it to directly impact brain function and neurotransmitter systems involved in sleep regulation 24
Additional Benefits
Beyond sleep improvement, Magnesium L-Threonate may offer other benefits:- Cognitive Function: Studies suggest potential improvements in memory and cognitive performance 23
- Mood Enhancement: It may help reduce anxiety and improve overall mood 34
- Daytime Functioning: Research indicates improved energy levels, mental alertness, and productivity during the day 34
Other Considerations
- Safety: Magnesium L-Threonate appears to be safe and well-tolerated in studied populations 34
- Non-Drowsiness: Unlike some sleep aids, it doesn't cause drowsiness but rather promotes natural relaxation 2
- Comparison to Other Forms: While other forms of magnesium can also support sleep, Magnesium L-Threonate's ability to cross the blood-brain barrier may make it particularly effective for sleep and cognitive benefits 2
Does Magnesium L-Threonate Support Memory?
Summary
These studies suggest that Magnesium L-Threonate supports memory and cognitive function in both animal models and humans.
We've highlighted the 4 most relevant studies below.
Tap Below To See Each Study
A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions
A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults
Magnesium L-threonate supplementation, like Magtein®PS, significantly improves memory and cognition in healthy Chinese adults.
Nutrients | C. Zhang et al. | 3 citations | 2022
Randomized Controlled Trial
Very Rigorous Journal
Enhancement Of Learning And Memory By Elevating Brain Magnesium
Enhancement of Learning and Memory by Elevating Brain Magnesium
Increasing brain magnesium enhances learning, working memory, and short- and long-term memory in rats.
Neuron | I. Slutsky et al. | 293 citations | 2010
Randomized Controlled Trial
Animal Trial
Rigorous Journal
Regulation Of Structural And Functional Synapse Density By L-Threonate
Regulation of structural and functional synapse density by L-threonate through modulation of intraneuronal magnesium concentration.
L-TAMS, a combination of L-threonate and magnesium, can enhance learning and memory in young rats and prevent memory decline in aging rats.
eLife | Q. Sun et al. | 31 citations | 2016
Animal Trial
Magnesium And Calcium Reduce Severity Of Spatial Memory Impairments
Magnesium and calcium reduce severity of spatial memory impairments in kainate mouse model of mesial temporal lobe epilepsy.
Magnesium and calcium reduce the severity of spatial memory impairments in a mouse model of mesial temporal lobe epilepsy.
Pain physician | D. Toffa et al. | 1 citations | 2018
Randomized Controlled Trial
Animal Trial
Overview Of The Evidence
Magnesium L-threonate appears to support memory and cognitive function based on current research evidence. Here's an overview of its effects on memory:
Effects on Memory
Magnesium L-threonate has shown promising results in enhancing memory and cognitive abilities:
- It improved overall cognitive ability, including working memory and executive function, in older adults with self-reported memory complaints 12
- Animal studies demonstrated that magnesium L-threonate supplementation enhanced spatial memory, working memory, and long-term memory in rats 3
- It increased synaptic density and plasticity in the hippocampus, a brain region crucial for memory formation 37
Mechanism of Action
The memory-enhancing effects of magnesium L-threonate likely stem from several mechanisms:
- It crosses the blood-brain barrier more effectively than other forms of magnesium, increasing brain magnesium levels 79
- It upregulates the expression of NR2B subunits of NMDA receptors, which are important for synaptic plasticity and memory 13
- Magnesium L-threonate enhances long-term potentiation (LTP), a process critical for learning and memory formation 13
Dosage and Duration
- Typical dosages used in studies range from 1.5-2 grams per day 12.
- Benefits were observed after 6-12 weeks of supplementation in human trials 12
Additional Benefits
Beyond memory support, magnesium L-threonate may also:
- Improve overall cognitive function and executive abilities 12
- Reduce symptoms of anxiety and depression 4
- Enhance sleep quality and daytime functioning 8
Other Considerations
- Magnesium L-threonate is generally well-tolerated, with mild gastrointestinal side effects being the most common adverse events 2
- It may be particularly beneficial for older adults or those with cognitive decline 125
- More research, especially long-term human studies, is needed to fully establish its efficacy and safety profile.
While the current evidence is promising, it's important to consult with a healthcare provider before starting any new supplement regimen, especially for individuals with existing health conditions or those taking medications.
Can Magnesium Support Mood?
Summary
Some studies suggest magnesium supplementation can improve mood and reduce depressive symptoms, while other studies indicate it may not be superior to placebo in certain conditions.
We've highlighted the 4 most relevant studies below.
Tap Below To See Each Study
Magnesium And Mood Disorders
Magnesium and mood disorders: systematic review and meta-analysis
Magnesium supplementation was associated with a decline in depressive symptoms in uncontrolled trials but not in placebo-controlled trials.
BJPsych Open | D. Phelan et al. | 25 citations | 2018
Rigorous Journal
Role Of Magnesium Supplementation
Role of magnesium supplementation: A randomized clinical trial
Magnesium supplementation for 6 weeks resulted in a clinically significant net improvement.
PLoS ONE | E. Tarleton et al. | 79 citations | 2017
Randomized Controlled Trial
Rigorous Journal
Oral Magnesium Successfully Relieves Premenstrual Mood Changes
Oral Magnesium Successfully Relieves Premenstrual Mood Changes
Oral magnesium supplementation significantly reduced premenstrual mood changes.
Obstetrics & Gynecology | 156 citations | 1991
Randomized Controlled Trial
Highly Cited
The Role and the Effect of Magnesium: A Systematic Review
The Role and the Effect of Magnesium: A Systematic Review
Supplementation with magnesium could be beneficial in reducing depressive symptoms.
Nutrients. | A. Botturi et al. | 61 citations | 2020
Very Rigorous Journal
Overview Of The Evidence
Magnesium L-threonate shows promise in supporting mood, though more research is needed to fully establish its effects. Several studies suggest potential benefits:
Effects on Mood
Magnesium plays a crucial role in regulating neurotransmitters and brain function. While specific studies on magnesium L-threonate for mood are limited, research on magnesium in general indicates:- Magnesium supplementation may have antidepressant effects and boost the efficacy of antidepressant medications 4
- Higher magnesium intake has been associated with lower depression symptoms 5
- Magnesium appears to increase serotonin production, which is linked to improved mood 4
4
Mechanism of Action
Magnesium L-threonate's potential mood benefits likely stem from its ability to:- Cross the blood-brain barrier effectively, increasing magnesium levels in the brain 9
- Regulate neurotransmitters like GABA and glutamate, promoting a calmer mood 9
- Potentially reduce cortisol levels, helping manage stress 9
- Support overall brain health and function 12
Dosage and Duration
While optimal dosages for mood support are not firmly established, studies have used varying amounts:- 500 mg of magnesium per day improved depression status in adults in one study 8
- 248 mg of elemental magnesium daily for 2 weeks showed clinical improvement in patients with anxiety and depressive disorders in another study 8
Additional Benefits
Beyond mood support, magnesium L-threonate may offer other cognitive and neurological benefits:- Improved memory and learning 12
- Enhanced sleep quality 19
- Potential neuroprotective effects 9
- Reduced anxiety and stress 67
Other Considerations
While magnesium L-threonate shows promise, it's essential to note:- More human studies are needed to confirm its specific effects on mood.
- Individual responses may vary.
- It should not replace prescribed treatments for mood disorders without medical supervision.
- Magnesium supplements can interact with certain medications, so consult a healthcare provider before use.
Does Magnesium L-threonate Improve Cognition?
Summary
These studies suggest that Magnesium L-threonate improves cognition in both animal models and humans.
We've highlighted the 4 most relevant studies below.
Tap Below To See Each Study
Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions
Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults
Magnesium L-threonate supplementation, specifically Magtein®PS, significantly improves memory and cognition in healthy Chinese adults.
Nutrients | Chengxiang Zhang et al. | 8 citations | 2022
Randomized Controlled Trial
Very Rigorous Journal
Association between magnesium intake and cognition in US older adults
Association between magnesium intake and cognition in US older adults: National Health and Nutrition Examination Survey (NHANES) 2011 to 2014
Higher magnesium intake is associated with better cognition in older adults.
Alzheimer's & Dementia : Translational Research & Clinical Interventions | M. Tao et al. | 5 citations | 2022
Rigorous Journal
Association of Vitamin D and Magnesium Status with Cognitive Function in Older Adults
Association of Vitamin D and Magnesium Status with Cognitive Function in Older Adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2011 to 2014 (FS05-03-19).
Higher serum 25(OH)D levels were associated with reduced risk of low cognitive function in older adults, and this association appeared to be modified by the intake level of magnesium.
Current developments in nutrition | N. Peeri et al. | 0 citations | 2019
Very Rigorous Journal
Ca:Mg Ratio, APOE Cytosine Modifications, and Cognitive Function
Ca:Mg Ratio, APOE Cytosine Modifications, and Cognitive Function: Results from a Randomized Trial.
Reducing the Ca:Mg ratio to around 2.3 by personalized magnesium supplementation significantly improved cognitive function by 9.1% in those aged over 65 years old with a high dietary Ca:Mg ratio.
Journal of Alzheimer's disease : JAD | X. Zhu et al. | 14 citations | 2020
Randomized Controlled Trial
Rigorous Journal
Shop Our Magnesium L-Threonate Products
Magtein Capsules
Sold out
Magtein Powder
Sold out