Magnesium L-Threonate (MgT)

Also known as: Magtein · Magnesium L-threonate · MgT

●●○Moderate Evidence

A chelated magnesium form specifically developed to cross the blood-brain barrier and elevate brain magnesium — which improves synaptic density, memory, and cognitive performance.

Effective Dose

1000–2000mg MgT (144mg elemental Mg) / day

per clinical evidence

Evidence Level

Moderate

Superfoods & Botanicals

Mechanism

Enhanced brain magnesium elevation vs other magnesium forms

primary action

Best For

Cognitive function

Memory, Sleep, Brain ageing

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Magnesium L-Threonate (MgT)?

Magnesium L-threonate was developed by MIT researchers (Liu et al., 2010) specifically to increase brain magnesium levels. Standard magnesium supplements poorly penetrate the blood-brain barrier. MgT uses the threonate anion as a carrier, raising CSF magnesium levels and increasing synaptic density in the hippocampus.

How It Works: The Science

Threonate is an endogenous metabolite that actively transports across the BBB. Magnesium in the brain is a critical NMDA receptor co-agonist regulator — low brain Mg leads to excessive NMDA receptor activity (excitotoxicity) and reduced synaptic plasticity. Elevated brain Mg increases synapse density and BDNF levels in the hippocampus.

Primary Mechanism

Enhanced brain magnesium elevation vs other magnesium forms

Evidence-Based Benefits

Improves short-term and long-term memory in aging adults

moderate

Liu et al. (2016) — MgT significantly improved working memory and executive function in aged mice; human RCT in 2022 confirmed cognitive improvement

Enhances sleep quality via CNS magnesium restoration

moderate

Elevated brain Mg normalises NMDA tone — improves sleep architecture

Dosage Guide

Effective Dose

1000–2000mg MgT (144mg elemental Mg) / day

1000–2000mg Magtein/day (providing ~144mg elemental Mg). Take in the evening for sleep benefits. Not a high-dose magnesium supplement — elemental Mg is lower than glycinate/malate forms.

Safety Profile & Side Effects

Very well tolerated. Elemental magnesium content is low — less laxative risk than oxide or citrate. Can be combined with other magnesium forms.

Who Should (and Shouldn't) Take It

Best for

Cognitive functionMemorySleepBrain ageing

Who it's for

Those specifically targeting brain health and cognitive ageing, rather than just deficiency correction. Older adults, high-performance cognitive workers, and those with age-related memory concerns.

Frequently Asked Questions

What is the recommended dose of Magnesium L-Threonate (MgT)?

1000–2000mg Magtein/day (providing ~144mg elemental Mg). Take in the evening for sleep benefits. Not a high-dose magnesium supplement — elemental Mg is lower than glycinate/malate forms.

Is Magnesium L-Threonate (MgT) safe?

Very well tolerated. Elemental magnesium content is low — less laxative risk than oxide or citrate. Can be combined with other magnesium forms.

How does Magnesium L-Threonate (MgT) work?

Who should take Magnesium L-Threonate (MgT)?

Those specifically targeting brain health and cognitive ageing, rather than just deficiency correction. Older adults, high-performance cognitive workers, and those with age-related memory concerns.

Related Ingredients

Magnesium (Glycinate / Malate)Lion's Mane Mushroom Bacopa Monnieri Phosphatidylserine (PS)

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →