Magnesium is a mineral that many are aware of but often find challenging to consume in sufficient amounts. Depending on gender, the recommended daily intake is about 300 to 400 milligrams. If you’re not monitoring your intake, you may experience signs of low magnesium such as fatigue, decreased appetite, or muscle cramps.
Although magnesium deficiency is uncommon among healthy individuals, those over 65, individuals with type 2 diabetes, or those struggling with alcohol use disorder might have lower magnesium levels. These groups might benefit from magnesium supplementation. One form of magnesium, in particular, could provide added brain health benefits.
Magnesium L-threonate is known for its potential to enhance brain magnesium levels, as reported in a 2019 study published in Neuropsychiatric Disease and Treatment. The research showed that mice suffering from Parkinson’s-related brain damage experienced reduced inflammation and less brain damage when given magnesium L-threonate.
How magnesium affects brain health
Magnesium plays a crucial role in numerous biochemical reactions necessary for cellular function and balance. It helps stabilize ATP, the primary energy source for cellular activities, and regulates NMDA receptors in the brain, which are vital for learning and memory. Overactive NMDA receptors can harm brain cells and contribute to neurological issues, including Alzheimer’s and Parkinson’s diseases. A 2024 review in the International Journal of Molecular Sciences connects magnesium deficiency to sporadic Parkinson’s. Despite this link, magnesium isn’t a standard treatment, and many people still don’t consume enough in their diets.
(Explore other conditions that magnesium supplements might aid.)
Magnesium L-threonate might enhance brain health by supporting gut health. Given past studies showing benefits for memory and learning in Alzheimer’s mice, a 2024 study in Neural Regeneration Research investigated its impact on gut bacteria. Alzheimer’s patients often have an imbalance of gut bacteria harmful to the brain. In the study, Alzheimer’s mice treated with magnesium L-threonate exhibited healthier gut bacteria diversity, a stronger gut lining, and reduced inflammation.
Why magnesium L-threonate is different
Choosing a magnesium supplement can be overwhelming due to the variety of forms available, each yielding different effects. While some forms act as laxatives, others better fulfill magnesium needs (beware of these hidden side effects of excessive magnesium). Magnesium L-threonate, a newer form, is designed to boost brain magnesium levels. A 2010 study in Neuron found that magnesium L-threonate was more effective than magnesium citrate and magnesium chloride at increasing brain magnesium in lab animals, enhancing learning, memory, and brain signaling.
Incorporating vitamins B6, C, and D into your regimen may improve magnesium absorption and support brain health. A 2022 study in Nutrients evaluated a magnesium L-threonate complex with these vitamins and its effects on cognitive function. The supplement group showed improvements in five different memory and cognitive tests, with the most significant gains in older adults.
