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 provided you with a comprehensive insight into the science surrounding this vital mineral. It plays an important role in healthy bones, energy metabolism, nerve and muscle function, and much more. However, not every magnesium compound is equally effective. For this reason, we dedicate this article to a very special magnesium formulation: Magnesium L-Threonate.
We explain to you why this particular compound could help you sleep better, as well as why famous personalities like Peter Attia or Andrew Huberman discuss Magnesium L-Threonate in their podcasts.An important aspect is the blood-brain barrier – 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 focus here only on the most important points. Everything else can be found, as mentioned, in our overview article.
About 60% of the body's magnesium is found in the bones, while the rest is distributed among muscles, nerves, and other tissues.
Magnesium is a co-factor for over 300 enzymes and is thus involved in central metabolic processes such as energy production from food, protein synthesis, and the replication of DNA and RNA. If you are wondering what a co-factor is, think of it like the co-pilot in an airplane. Without it, the pilot would not be able to perform their tasks.
An adequate supply of magnesium is also important for a healthy nervous system. We will return to how magnesium affects our nerve cells later.
Magnesium contributes to normal muscle function and the transmission of nerve impulses. Magnesium deficiency can lead to muscle cramps, irritability, exhaustion, and other complaints. Studies also suggest that optimal magnesium supply can reduce the risk of cardiovascular diseases and type 2 diabetes, which is why the mineral enjoys great attention not only among biohackers but also in the longevity scene.
Is the magnesium intake from food insufficient?
The intake of magnesium from food is often inadequate.Our body requires about 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 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 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 the blood – a so-called clinical, i.e., measurable deficiency. However, this likely represents only a fraction of the affected individuals, as the rest of the magnesium is found in muscle, nerve, and red blood cells.
Magnesium deficiency? More than just a measurement value
If the magnesium levels in the blood are low, it is referred to as a clinical magnesium deficiency. Most likely, a subclinical, i.e., not directly measurable deficiency, is even more common. However, the subclinical deficiency alone already leads to the physiological processes in the body not functioning properly. This makes it difficult to diagnose on one hand, as the lab values are "normal," but on the other hand, performance is limited.
What are the specific numbers? To address this question, the authors of a paper have compiled various studies that have dealt with magnesium status.It was found, among other things:
- 80% of postmenopausal women had a magnesium deficiency in their bones
- 20% of 80-year-olds with normal magnesium status had a magnesium deficiency when analyzing red blood cells
- 80% of patients on antihypertensive medications (especially "water pills" – i.e., diuretics) had a greater loss of magnesium
- 37.6% of all type 2 diabetics had a magnesium deficiency
The authors have compiled further studies. The result of almost all investigations was: There were significantly more people with a magnesium deficiency than assumed. The older people became and the more diseases they had, the higher the likelihood 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 absorbed poorly. This is also the case when taking calcium in tablet form. Calcium and magnesium are absorbed in the intestine via a similar transporter, which is why the molecules compete for availability.
Why is magnesium L-threonate special?
As we have already seen, many people in the population are affected by magnesium deficiency. To compensate for this, supplementation is recommended. There is a wealth of different ingredients available.
Most magnesium supplements on the market contain inorganic salts such as magnesium oxide, -chloride or -sulfate. These forms have their advantages, z.B.Magnesium oxide helps with constipation, but they also have the disadvantage of relatively low bioavailability - only a small part reaches the bloodstream and the cells. And even more importantly, 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 naturally occurs in plants, fungi, and some seaweeds. Decisive advantage: Magnesium L-Threonate can cross the blood-brain barrier thanks to its unique molecular structure and thus effectively transport magnesium into the brain.
Better absorption into the brain for cognitive health
Why do we even need magnesium in the brain? To understand this, 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 lock inside the channel and 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 lock" is removed from the channel. The channel opens and calcium can flow into the cell.
This influx of calcium is an important signal that triggers various processes for learning and memory in the cell.Among other things, the incoming calcium activates the transcription factor CREB, which in turn switches on genes for plasticity processes. Neural plasticity is understood as the remodeling of neural structures, which serves to maintain, adapt, and possibly expand the functions of the nervous system. Interestingly, it has been shown that magnesium itself can act as a "second messenger" and can activate CREB when it enters the cell through the open NMDA channel. Neural Plasticity For those who found this explanation too technical, we have brought you 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 paths 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 more navigable. Information can move more easily from one brain region to the next. Over time and through constant repetition, the narrow footpath becomes a proper highway - signals race unhindered through the wide lane.
The same happens when we learn a new skill, for example, a sport like skiing. At first, the neural connections for these movements are just fine paths. The information gets stuck, the movement sequence is still bumpy. But the more often we practice the movements, the more the path widens and signals can flow effortlessly from one brain region to the next. The ski swing then z.B.to the error-free routine.
As we age, these neural pathways lose width and quality, the brain loses plasticity. Information transfer becomes less efficient, we learn and remember worse. This is exactly where Magnesium L-Threonate comes into play.
It somewhat reactivates the "path guardians" in our brain forest. The old, clogged pathways are repaired and widened. New side paths can be more easily established. Thus, 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 needs magnesium in the nerve cells so that we can maintain our memory performance.Especially in older age, the amounts of magnesium seem to decrease, which is why supplementation can be a sensible addition.
Here, however, a close look at the ingredients is worthwhile. There are only 2 forms of magnesium known to be able to cross the blood-brain barrier. One of them is magnesium bisglycinate, which you can find in our QNIGHT, magnesium complex or as magnesium bisglycinate capsules, and magnesium L-threonate.
With the latter, a study was conducted, in which more than a hundred 18-65 year olds were given either a placebo or magnesium L-threonate for 30 days. After 30 days, the group with magnesium L-threonate was able to significantly improve their memory performance.It is also assumed here that the molecule acts on the NMDA receptor across the blood-brain barrier.
Better sleep through magnesium L-threonate
Healthy sleep is one of the most important aspects of a long life. Although this may initially sound counterintuitive, there are now dozens of studies that support the importance of sleep for our health. Almost every known biohacker or doctor, whether it be Bryan Johnson, Dave Pascoe, Ben Greenfield, or Peter Attia, repeatedly emphasize the importance of sleep. Additionally, they measure it with smart rings or smart watches.
How can Magnesium L-Threonate improve sleep? In his world-renowned podcast, neuroscientist Andrew Huberman provides the answer: Both Magnesium L-Threonate and Magnesium Bisglycinate can cross the blood-brain barrier into the brain. There, they enhance 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 faster and apparently deepens sleep for better recovery.
The question of dosage
Often you will find two dosage indications. 150 mg or 2000 mg.This large difference arises from the fact that in some cases only the pure magnesium content is represented, while in others the combination of magnesium and L-threonate is shown. 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. For promoting sleep, doses of between 2-4g of magnesium L-threonate were typically given. This corresponds to 150-300mg of magnesium.
It is also important with magnesium L-threonate to pay attention to the origin and quality. It is best to check the packaging. There, it should state ingredient Magtein®. Only Magtein is officially patented and has also been tested in human studies.
Side effects of Magtein®
Magnesium L-Threonate is considered very well tolerated in the usual dosages. Unlike inorganic salts such as magnesium oxide, it generally does not cause discomfort such as diarrhea, bloating, or stomach cramps. This is due to its high bioavailability and slow release in the small intestine. Magtein capsules are therefore well tolerated, but according to the manufacturer, are only suitable for adults.
As with all dietary supplements, one should avoid overdosing. In very high magnesium amounts of over 5g daily, side effects such as fatigue, weakness, or low blood pressure may occur in rare cases. Individuals with kidney disease should consult a doctor 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. The renowned neuroscientist Andrew Huberman swears by the effects 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.
Furthermore, the first studies already exist on how magnesium L-threonate affects our cognitive abilities. Through the activation of the NMDA receptor, Magtein® seems to improve learning performance.
