Magnesium is an essential mineral that is involved in over 300 metabolic processes in our body. In our detailed article on magnesium , we have already given you a comprehensive insight into the science behind this vital mineral. It plays an important role in healthy bones, energy levels, nerve and muscle function and much more. However, not every magnesium compound is equally effective. For this reason, we are dedicating this article to a very special magnesium formulation: Magnesium L-threonate.
We explain why this particular compound could help you sleep better, but also why famous personalities such as Peter Attia or Andrew Huberman talk about magnesium L-threonate in their podcasts. The blood-brain barrier plays an important role here - but more on that later.
What makes magnesium so important for the body?
Before we get to the specifics of magnesium L-threonate capsules, it is worth taking a brief look at the general functions of the mineral. We will only focus on the most important points here. As already mentioned, you can find everything else in our overview article.
About 60% of the body's magnesium is found in the bones, the rest is distributed among muscles, nerves and other tissues.
Magnesium is a co-factor for over 300 enzymes and is therefore involved in central metabolic processes such as energy production from food, protein synthesis and the replication of DNA and RNA. In case you're wondering what a co-factor is. Think of it like the co-pilot on an airplane. Without it, the pilot would not be able to do his job.
Adequate magnesium intake is also important for a healthy nervous system. How exactly magnesium affects our nerve cells - we will come back to this later.
Magnesium contributes to normal muscle function and the transmission of nerve impulses.Magnesium deficiency can lead to muscle cramps, irritability, fatigue and other symptoms. Studies also suggest that an optimal magnesium supply can reduce the risk of cardiovascular disease and type 2 diabetes, which is why the mineral is not only attracting a lot of attention from biohackers , but also in the longevity scene.
Is magnesium intake from food not sufficient?
The intake of magnesium from food is often insufficient. Our body needs around 350 mg of magnesium per day and some foods, such as cocoa powder, pumpkin seeds or sunflower seeds, contain high concentrations of magnesium. Why is this often not enough
To answer this question, we need to take a closer look at magnesium metabolism:
Only about 1% of magnesium is found in the blood- which is why measuring this mineral is not so easy.
In a study, the authors therefore looked at several analyses and compiled the information. According to the authors, between 10-30% of all people had a measurable magnesium deficiency in their blood - a so-called clinical, i.e. measurable deficiency. However, this probably only represents a fraction of the people affected, as the rest of the magnesium is found in muscle, nerve and red blood cells.
Magnesium deficiency? More than just a measured value
If the magnesium levels in the blood are low, this is known as a clinical magnesium deficiency. A subclinical deficiency, i.e. one that cannot be measured directly, is even more common. However, a subclinical deficiency alone means that the physiological processes in the body can no longer function properly. On the one hand, this makes it difficult to diagnose, as the laboratory values are "normal", but on the other hand, performance is limited.
So what about the actual figures? To investigate this question, the authors of a paper have compiled various studies that have looked at magnesium status. Among other things, this resulted in:
- 80% of postmenopausal women had a magnesium deficiency in their bones
- 20% of 80-year-olds with normal magnesium status had magnesium deficiency when red blood cells were analyzed
- 80% of patients on high blood pressure medication (especially "water tablets" - i.e. diuretics) had a greater magnesium loss
- 37.6% of all type 2 diabetics had a Mg deficiency
The authors compiled further studies. The result of almost all studies was: There were significantly more people with a magnesium deficiency than assumed . The older the people were and the more illnesses they had, the higher the probability of a magnesium deficiency
Did you know?Cheese can reduce magnesium absorption. Although cheese often contains magnesium, it also contains high amounts of phosphate and calcium .Due to the high concentration of phosphate and calcium, magnesium is less easily absorbed. This is also the case when calcium is taken as a tablet. Calcium and magnesium are absorbed via a similar transporter in the intestine, which is why the molecules compete for availability.
Why is magnesium L-threonate special?
As we have already seen, many in the population are affected by a magnesium deficiency. Supplementation is a good way to compensate for this. There is a wealth of different ingredients available here.
Most magnesium supplements on the market contain inorganic salts such as magnesium oxide , chloride or sulphate. These forms have their advantagesz.B. magnesium oxide helps with constipation, but they also have the disadvantage of relatively low bioavailability - only a small proportion reaches the bloodstream and cells. And even more important. The inorganic salts may not cross the blood-brain barrier.
Magnesium L-threonate is a compound of magnesium and the sugar alcohol acid threonic acid, which occurs naturally in plants, fungi and some marine algae. Decisive advantage: thanks to its unique molecular structure, magnesium L-threonate can cross the blood-brain barrier and thus effectively transport magnesium into the brain.
Better brain uptake for cognitive health
Why do we need magnesium in the brain at all? To find out, we need to take a closer look at the NMDA receptor in the brain : The NMDA receptor is an ion channel in the membrane of nerve cells that is normally blocked by a magnesium ion. This sits like a bar inside the channel and thus prevents the influx of calcium ions into the cell.
However, when the neurotransmitter glutamate binds to the NMDA receptor and the nerve cell is already slightly excited (depolarized), this "magnesium bar" is removed from the channel. The channel opens and calcium can flow into the cell.
This calcium influx is an important signal that triggers various processes for learning and memory in the cell. Among other things, the influx of calcium activates the transcription factor CREB, which in turn switches on genes for plasticity processes. Neuronal plasticity isunderstood as the remodeling of neuronal structures which serves to maintain, adapt and, if necessary, expand the functions of the nervous system.
Interestingly, it has been shown that magnesium itself can also act as a "second messenger" and activate CREB when it enters the cell through the open NMDA channel.
Neuronal plasticity
For anyone who found this explanation too technical, we have provided an analogy to help you better understand the role of magnesium in learning:
Imagine the brain as a dense forest full of many narrow paths. These fine threads represent the neuronal connections through which information flows and learning takes place.
Every time you learn something new or train a skill, one of these pathways becomes a little wider and more accessible. Information can move more easily from one brain region to the next. Over time and through constant repetition, the narrow path becomes a real highway - the signals race unhindered through the wide path.
The same thing happens when we learn a new skill, for example a sport such as skiing. Initially, the neuronal connections for these movement sequences are only very fine threads. The information falters, the movement sequence is still bumpy. But the more often we practise the movements, the more the path expands and the signals can flow effortlessly from one brain region to the next. The ski turn then becomesz.B . to the error-free routine.
As we age, these neuronal pathways lose width and quality, the brain loses plasticity. Information transfer becomes less efficient, we learn and remember less well.This is precisely where magnesium L-threonate intervenes.
It reactivates the "pathkeepers" in our brain forest, so to speak. The old, muddy paths are repaired and widened. New side paths can be created more easily. In this way, information flows freely again and we remain capable of learning and performing well into old age. The brain retains its plasticity.
Magnesium L-threonate for better cognitive performance
Our body therefore needs magnesium in the nerve cells so that we can maintain our memory performance. The amounts of magnesium seem to decrease with age in particular, which is why supplementation can be a useful addition.
Here, however, it is worth taking a closer look at the ingredients. There are only 2 forms of magnesium that are known to be able to cross the blood-brain barrier. One of these is magnesium bisglycinate , which you can find in ourQNIGHT or QNESIUM , andmagnesium L-threonate.
A study was conducted with the latter in which more than one hundred 18-65 year olds were given either a placebo or magnesium L-threonate for 30 days. After 30 days, the group given magnesium L-threonate was able to significantly improve their memory performance. Here too, it is assumed that the molecule acts on the NMDA receptor via the blood-brain barrier.
Better sleep with magnesium L-threonate
Healthy sleep is one of the most important aspects of a long life. Although this may sound counterintuitive at first, there are now dozens of studies that underpin the importance of sleep for our health.Almost every well-known biohacker or doctor, be it Bryan Johnson , Dave Pascoe, Ben Greenfieldor Peter Attia , repeatedly emphasize the importance of sleep . They also measure this with smart rings or smart watches.
So how can magnesium L-threonate improve sleep? In his world-famous podcast, neuroscientist Andrew Huberman provides the answer: Both magnesium L-threonate and magnesium bisglycinate can enter the brain via the blood-brain barrier. There they increase the activity of GABA - a neurotransmitter that has a calming effect. This effect seems to be particularly pronounced in the front part of our brain, the so-called frontal lobe. This allows us to fall asleep more quickly and apparently also deepens sleep for better regeneration.
The question of dosage
You will often find two indications of the dosage. 150 mg or 2000 mg. This big difference is due to the fact that some only show the pure magnesium amount and others show the combination of magnesium and L-threonate. Compared to magnesium, L-threonate is a "large and heavy" molecule. Therefore, 2 grams of magnesium L-threonate contain about 150mg of "pure" magnesium.
In studies, doses of up to 2 grams of magnesium L-threonate daily were well tolerated in healthy adults over longer periods of time. Between 2-4g of magnesium L-threonate was usually given to promote sleep. This in turn corresponds to 150-300mg of magnesium.
It is also important with magnesium L-threonate that you pay attention to the origin and quality. It is best to look at the packaging. It should sayMagtein® as the ingredient. Only Magtein is officially patented and has also been tested in human studies.
Side effects of Magtein®
Magnesium L-threonate is very well tolerated in the usual dosages. In contrast to inorganic salts such as magnesium oxide, it does not usually cause symptoms such as diarrhea, flatulence or stomach cramps. This is due to the high bioavailability and slow release in the small intestine. Magtein capsules are therefore well tolerated, although according to the manufacturer they are only suitable for adults.
As with all food supplements, overdosing should be avoided. In rare cases, side effects such as tiredness, weakness or low blood pressure can occur with very high magnesium doses of over 5g per day. People with kidney disease should consult a doctor before supplementing with higher doses.
Fazit
Magnesium L-threonate is one of the most exciting magnesium compounds due to its ability to cross the blood-brain barrier. The renowned neuroscientist Andrew Huberman swears by the effect of Magtein® for better sleep. It is best to take the appropriate amount of magnesium L-threonate 1 to 2 hours before going to bed and see how it works.
In addition, the first studies have already been carried out on how magnesium L-threonate affects our cognitive abilities. By activating the NMDA receptor, Magtein® appears to improve learning performance.
