by Thomas Albright, FNTP

Magnesium L-Threonate and How It Supports Cognitive Health

Dec 3, 20255 minute read

Magnesium is one of the most important minerals in the body, involved in more than 300 biochemical reactions. It supports muscle health, energy production, and heart and bone function, and it plays a vital role in how the brain works.

Yet, many people don’t get enough. Over the past century, magnesium intake in the U.S. has dropped from around 500 mg per day to less than half that amount. Diets high in processed foods, along with soil and water depletion, have made magnesium deficiency more common.

When diet alone doesn’t provide enough, supplementation can help. Among the many forms available, magnesium L-threonate stands out for its ability to reach the brain and support cognitive function.

What Is Magnesium, and Why Does It Matter?

Magnesium helps regulate hundreds of enzyme systems that manage energy, muscle contraction, protein synthesis, and nerve function. It supports steady blood sugar, maintains a healthy heart rhythm, and helps form strong bones.

You can get magnesium naturally from leafy greens, nuts, seeds, legumes, and whole grains, but many people fall short due to limited dietary variety.

Decline in Magnesium Intake

Over time, changes in agriculture and food processing have reduced magnesium content in the foods we eat. Conditions like diabetes, digestive disorders, and alcohol use can also deplete magnesium.

Low levels are linked to fatigue, poor sleep, muscle cramps, and even cognitive decline, making daily intake even more important.

Magnesium and Brain Health

Magnesium plays several key roles in brain function. It supports nerve signal transmission, helping neurons communicate effectively.

It also strengthens the blood-brain barrier (BBB). It’s the brain’s natural defense system that keeps out harmful substances while allowing nutrients to pass through.

In the brain, magnesium acts as a calcium regulator, preventing nerve overstimulation that can lead to stress and brain fatigue. It also supports the balance between calming and excitatory neurotransmitters, such as GABA and glutamate, which are vital for focus and mood.

Because of these critical roles, researchers have long sought a magnesium form that can reach the brain efficiently. This search led to the development of magnesium L-threonate.

What Makes Magnesium L-Threonate Unique

Magnesium L-threonate (MgT) is a special form of magnesium created by combining the mineral with threonic acid, a compound derived from vitamin C. This pairing makes it easier for magnesium to cross the blood-brain barrier, which most other forms cannot do as effectively.

Once absorbed, MgT acts as an ion transporter, helping magnesium move across cell membranes, including brain cells, where it can directly support memory and learning.

Developed in 2010 by scientists from MIT, Tsinghua University, Tel Aviv University, and the University of Toronto, magnesium L-threonate remains one of the most promising discoveries for brain-focused magnesium supplementation.

Research on Magnesium L-Threonate and Cognitive Health

Animal Research

Early studies in animals found that MgT raised magnesium levels in the brain and improved synaptic density, the number of connections between neurons. This strengthened communication within the brain and enhanced both learning and memory abilities.

Researchers also observed activation of NMDA receptors, which are involved in information storage and cognitive flexibility.

Human Studies

Human trials have shown similarly encouraging results:

In adults aged 50 to 70, taking 1.5–2 g of MgT daily for 12 weeks improved overall cognitive ability and reduced memory fluctuations.
A study with 109 healthy adults found that 2 g of MgT per day improved all five areas of a memory test, especially in older participants.
In individuals with mild to moderate dementia, 12 weeks of MgT led to measurable improvements in brain metabolism and cognitive performance on imaging studies.
A small pilot study on adults with ADHD showed better attention, executive function, and even IQ increases of 5–12% after 12 weeks of MgT supplementation.

While more research is needed, these results suggest that magnesium L-threonate may be a valuable nutrient for supporting long-term cognitive health.

Practical Ways to Support Brain Health with Magnesium

Dietary Sources

The best place to start is with food. Magnesium-rich foods include leafy greens like spinach and kale, nuts and seeds such as almonds and pumpkin seeds, and whole grains like oats and brown rice. Legumes, beans, lentils, and chickpeas also provide a healthy source of this mineral.

Eating a wide variety of these foods daily can help maintain steady magnesium levels and support brain and heart health.

Supplementation

When dietary intake isn’t enough, supplementation can help. Magnesium L-threonate is the preferred form for targeting cognitive health because it crosses into the brain effectively.

Typical research dosages range from 1.5 to 2 g per day, divided between morning and evening. It’s best taken with food and under the guidance of a healthcare practitioner, especially for those with specific health conditions or taking medications.

Magnesium L-threonate offers a unique way to support memory, learning, and mental clarity.

Find the Right Magnesium Supplement for Your Mind and Body

Magnesium L-threonate helps your brain stay focused, sharp, and calm, but different forms of magnesium can also support sleep, relaxation, or muscle recovery. Choosing the right one depends on your personal health goals.

At Curated Wellness, you can find magnesium supplements that are carefully selected for quality and effectiveness. Each option is practitioner-approved and designed to support your mind and body naturally.

Adding the right magnesium to your daily routine, along with balanced nutrition and good sleep, can help you feel clearer, calmer, and more energized at every stage of life.

Top Recommended Products for Cognitive Support with Magnesium L-Threonate:

OptiMag Neuro Unflavored Magnesium L-Threonate - XYMOGEN

OptiMag® Neuro features magnesium L-threonate (as Magtein®), the only form of magnesium known to cross the blood-brain barrier. Complemented by highly absorbable Albion® di-magnesium malate and TRAACS® magnesium lysinate glycinate chelate, this formula is designed to boost the brain’s magnesium level. Magnesium is vital to supporting brain health and promoting healthy nervous system functions.

Magtein® L-Threonate Plus - Integrative Therapeutics

Magtein® L-Threonate Plus contains clinically studied Magtein® magnesium L- threonate with vitamins C and D3. it supports cognitive performance, including executive function and short-term memory.