magnesium is an essential mineral that is involved in over 300 metabolic processes in our body. In our detailed article on magnesium We've already given you a comprehensive insight into the science surrounding this vital mineral. It plays an important role in healthy bones, energy balance, nerve and muscle function, and much more. However, not every magnesium compound is equally effective. For this reason, we'll focus on a very special magnesium formulation in this article: Magnesium L-Threonate.
We explain to you why this connection could help you sleep better, but also why famous people like Peter Attia or Andrew Huberman They focus on magnesium L-threonate in their podcasts. The blood-brain barrier plays an important role – but more on that later.
What makes magnesium so important for the body?
Before we get to the specifics of Magnesium L-Threonate It's worth taking a quick look at the mineral's general functions. We'll focus only on the most important points here. Everything else, as mentioned, can be found 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 cofactor for over 300 enzymes and is therefore involved in key metabolic processes such as energy production from food, protein synthesis, and DNA and RNA replication. If you're wondering what a cofactor is, imagine it like the co-pilot in an airplane. Without it, the pilot couldn't perform his duties.
Adequate magnesium intake is also important for a healthy nervous system. We'll come back to how magnesium affects our nerve cells later.
Magnesium contributes to normal muscle function and transmission of nerve impulses. Magnesium deficiency can lead to muscle cramps, irritability, fatigue, and other symptoms. Studies also suggest that optimal magnesium intake reduces the risk of cardiovascular disease and can reduce type 2 diabetes, which is why the mineral is receiving a lot of attention not only from biohackers but also in the longevity scene.
Is magnesium intake through food insufficient?
Magnesium intake from food is often insufficient. Our body requires about 350mg of magnesium per day And some foods, such as cocoa powder, pumpkin seeds, and even sunflower seeds, contain high concentrations of magnesium. Why is this often not enough?
To answer the 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 this 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 likely represents only a fraction of affected people, since the rest of the magnesium is found in muscle, nerve, and red blood cells.
Magnesium deficiency? More than just a measurement
If the magnesium levels in the blood are low, this is referred to as a clinical magnesium deficiency. Most likely, a subclinical deficiency, i.e. one that cannot be directly measured, is much more common. The subclinical deficiency alone leads However, it does lead to the body's physiological processes no longer functioning properly. This makes it difficult to diagnose, as laboratory values are "normal," but also limits performance.
What about the concrete figures? To investigate this question, the authors of this Papers compiled various studies that examined magnesium status. Among other things, the results were:
- 80% of postmenopausal Women had a magnesium deficiency in their bones
- 20% of 80-year-olds with normal magnesium status had a magnesium deficiency in red blood cell analysis
- 80% of patients on high blood pressure medication (especially “water pills” – i.e. diuretics) had a greater loss of magnesium
- 37.6% of all type 2 diabetics had a Mg deficiency
The authors compiled additional studies. The results of almost all of them were: There were significantly more people with a magnesium deficiency than expectedThe older people became and the more illnesses they had, the higher the likelihood of magnesium deficiency.
Did you know?
Cheese can reduce magnesium absorption. Although cheese often contains magnesium, but at the same time also high amounts of phosphate and calcium. Due to the high concentration of phosphate and calcium, magnesium is less well absorbed. This is also the case when taking calcium tablets. 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've already seen, many people suffer from magnesium deficiency. Supplementation is a good way to compensate for this deficiency. There are a variety of different ingredients available.
Most magnesium supplements on the market contain inorganic salts such as Magnesium oxide, chloride or sulfateThese forms have their advantages—for example, magnesium oxide helps with constipation—but they also have the disadvantage of relatively low bioavailability—only a small portion reaches the bloodstream and cells. And, even more crucially, 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. Key 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 absorption for cognitive health
Why do we need magnesium in the brain at all? To do this, we need to look at the NMDA receptor in the brain A closer look: The NMDA receptor is an ion channel in the membrane of nerve cells that is normally blocked by a magnesium ion. This ion sits like a lock inside the channel, preventing the influx of calcium ions into the cell.
However, if the neurotransmitter glutamate binds to the NMDA receptor and the nerve cell is already slightly excited (depolarized), this "magnesium bar" is removed from the canal. 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 activates genes for plasticity processes. neuronal plasticity is the remodeling of neuronal structures which serves to maintain, adapt and, if necessary, expand functions of the nervous system.
Interestingly, it has been shown that magnesium itself can act as a "second messenger" and activate CREB when it enters the cell through the open NMDA channel.
Is there an easier way?
For those who found this explanation too technical, we have provided you with an analogy to help you better understand the role of magnesium in learning:
Imagine the brain as a dense forest full of narrow paths. These fine pathways represent the neural connections through which information flows and learning takes place.
Every time you learn something new or practice a skill, one of these paths becomes a little wider and easier to walk on. The 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 track.
The same thing happens when we learn a new skill, for example, a sport like skiing. Initially, the neural connections for these movements are only very fine pathways. The information is stuttered, and the movement sequence is still bumpy. But the more often we practice the movements, the more the pathway broadens, and the signals can flow effortlessly from one brain region to the next. The ski turn, for example, then becomes a flawless routine.
As we age, these neural pathways lose width and quality, and the brain loses plasticity. Information transfer becomes less efficient, and we learn and remember less effectively. This is exactly where magnesium comes into play.
In a sense, it reactivates the "pathkeepers" in our brain forest. The old, muddy paths are repaired and widened. New side paths can be more easily created. This allows information to flow freely again, and we remain capable of learning and performance well into old age. The brain retains its plasticity.
Magnesium L-Threonate for better cognitive performance
Our body needs magnesium in the nerve cells so we can maintain our memory performance. Magnesium levels seem to decrease with age, which is why supplementation can be a useful addition.
But it’s worth taking a closer look at the ingredients. There are only two forms of magnesium that are known to be able to cross the blood-brain barrier. On the one hand, there is Magnesium Bisglycinate, which you can find in our QNIGHT or QNESIUM find, and Magnesium L-Threonate.
The latter was used, among other things, to study 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 receiving magnesium L-threonate showed significant improvements in 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
Healthier Sleep is one of the most important aspects of a long life. While this may sound counterintuitive at first, there are now dozens of studies that support the importance of sleep for our health. Almost every well-known biohacker or doctor, be it Bryan Johnson, Dave Pascoe or 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 gives the answer: Both magnesium L-threonate and magnesium bisglycinate can enter the brain through the blood-brain barrier. There they increase the activity of GABA – a neurotransmitter that has a calming effect. This effect appears to be particularly pronounced in the frontal part of our brain, the so-called frontal lobe. This helps us fall asleep faster and also appears to deepen sleep for better recovery.
The question of dosage
Often you will find two dosage instructions. 150mg or 2000mg. This big difference is because for some people only the pure magnesium amount is shown and in others the combination of magnesium and L-threonate. Compared to magnesium, L-threonate is a "large and heavy" molecule. Therefore, 2g of magnesium L-threonate contains approximately 150mg of "pure" magnesium.
In studies, doses of up to 2 g of magnesium L-threonate daily over long periods were used in healthy adults. well toleratedTo promote sleep, between 2-4g of magnesium L-threonate was typically administered. This corresponds to 150-300mg of magnesium.
Another important thing to remember with magnesium L-threonate is that you pay attention to its origin and quality. It is best to look at the packaging. Ingredient Magtein® Only Magtein® is officially patented and was also tested in human studies.
Side effects of Magtein®
Magnesium L-Threonate applies in the usual dosages as very well tolerated. Unlike inorganic salts such as magnesium oxide, it generally does not cause symptoms such as diarrhea, flatulence, or stomach cramps. This is due to its high bioavailability and slow release in the small intestine.
As with all dietary supplements, overdose should be avoided. Very high magnesium intakes above 5g per day may, in rare cases, cause side effects such as fatigue, weakness, or low blood pressure. People with kidney disease should consult a physician before supplementing with higher doses.
Conclusion
Magnesium L-Threonate is one of the most exciting magnesium compounds due to its ability to cross the blood-brain barrier. Renowned neuroscientist Andrew Huberman swears by the effects of Magtein® For better sleep, it's best to take the appropriate amount of magnesium L-threonate 1 to 2 hours before bedtime and see how it works.
Otherwise, the first studies on how magnesium L-threonate affects our cognitive abilities already exist. Through the activation of the NMDA receptor, Magtein® to improve learning performance.
