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The Ultimate Guide to Magnesium L-Threonate

Magnesium L-threonate is a specific type of magnesium specifically interesting for brain benefits + handling brain disorders. However, it is quite a new form of magnesium and the research is still sparse when it comes to benefits + side effects of this new compound.


What is Magnesium L-Threonate

Magnesium L-threonate is the salt formed from mixing magnesium and l-threonate.

It’s formed by chelating (binding together) magnesium with l-threonate - a metabolite of vitamin-c in order to create a stable water-soluble compound.

It’s worth noting that the elemental content of of magnesium in magnesium l-threonate is much, much lower than other magnesium types. Because of this - you need much more magnesium l-threonate to achieve the same amount of magnesium from other sources.

There is 144mg in 2g (2000mg of magnesium l-threonate). That’s 7.2% elemental magnesium. Magnesium citrate in comparison is 16% elemental magnesium.

Dosage of Magnesium L-Threonate

The recommended dosage of magnesium l-threonate is typically less than 144mg of elemental magnesium.

Benefits of Magnesium L-Theonate

The main benefits of magnesium l-threonate relate to the fact that it crossed the blood brain barrier much easier than other types of magnesium. There is some interesting research suggesting it for neuro-health and learning.

L-threonate also can help with depression and memory loss given it’s ability to affect the brain better than other magnesium types, but the overall research here is sparse.

Magnesium L-Threonate for Depression

Depression in general does seem to be related to overall decrease in magnesium consumption. For this reason - magnesium levels are recommended to be checked and supplemented if blood serum levels are low.

Because magnesium l-threonate crosses the blood-brain barrier much easier than other types of magnesium - it’s able to be absorbed by the brain much better than other types of magnesium as well.

This has lead to some breakthroughs on it possibly helping with depression and other brain-focused issues - but much, much more research is needed.

One study showed that 450mg elemental magnesium for 12 weeks was just as effective as 50mg of imipramine - an anti-depressant.

Side Effects of Magnesium L-Threonate

Like any other form of magnesium, if taken in excess - l-threonate can cause stomach discomfort, pain, indigestion and diahhrea.

One main consideration for magnesium l-threonate is drowsiness. This is why it’s often prescribed as part of a sleep supplement and recommended to take at night.

There have also been some reports of dizziness + headaches, but they are much more rare.

At the recommended doses - magnesium is by and large safe (it’s an essential mineral). However, most of the issues come when dosing magnesium excessively.

Where To Buy Magnesium L-Threonate

Magnesium l-threonate is a widely available and available at many places online. You can buy it below and test it out for yourself:

→ Our #1 recommendation for Magnesium l-threonate

Magnesium L-Threonate Citations + Literature

Magnesium l-threonate research is still growing. Here’s some of our sourcing that we referenced for this guide.