Randomized, double-blind, placebo-controlled trial finds magnesium L-threonate improved overall cognition by 7.5%, working memory by 5.6%, and reaction time/hand-eye coordination by 6.3%.
Of all the magnesiums, L-Threonate is known to have the most impact on the brain. He more or less said that here: "One reason magnesium L-threonate may produce cognitive effects is its ability to raise magnesium concentrations in the brain. The L-threonate component appears to interact with glucose transport pathways, helping transport magnesium into the brain and increasing neuronal magnesium availability.".
Don't need both. The supposed educated oncologist prescribed magnesium oxide and did not fix the deficiency problem. Bought the glycinate at the health food store and it magnesium level was back to normal over night! I suspect both are equally good!
I really appreciate the comments in this discussion they are Frank, honest and very respectful of other people and are tuned in to what others are saying rarely seen in online discussions, it means a lot to me, I'm learning from all of you
Partly for economy, I spit my Mg between 1 capsule of L-Threonate and 2 tabs of Mg Malate. (so, effectively the same approximate total Mg daily and in the neighborhood of general recommended daily intake) Anyone care to hazzard a guess how this regimen might/not approach the Study protocol results, ie., with 1/3 the dose? (3 typical capsules= 2 gm) For example, perhaps the Malate portion satisfies total metabolic requirements such that the L-Threonate is more available to penetrate the blood brain barrier, as it's noted to do to much greater extent than other forms of Mg.
I do that too - or rather, I take half/half threonate/glycinate. I figure its better to take half for the long run than run out of funds after bouts of the full dose of threonate. I like your rationale for how it might work. My thinking was that usually the first half does more work than the second half (of whatever) so by that reckoning I might be getting 75% or so of the benefit shown in the studies.
That's interesting. Btw, you probably understood when I suggested that "..the Malate portion satisfies total metabolic requirements", I meant partially satisfies-- "total" just referring to overall metabolic needs. I take the Threonate in the morning for its purported brain/attention waking action and the Malate form in the evening for relaxing and sleep supporting function. Splitting dosage over the day span seems like it might contribute to "evening out" absorption. I can't attest to any of these effects being real/certain, just guessing and intuition.
Given Mg L-Threonate's ability to cross the blood-brain barrier, it is not surprising that we see improved cognitive & memory functions, otherwise not seen when other garden variety magnesium supplement forms are used. The brain's massive energy needs are rarely met over time thus the consistent % decline observed with advancing age after early adulthood. Unfortunately Mag Threonate is also rather expensive compared to all other forms which makes it difficult for many to cost-justify, although the benefits are *well* worth the cost imho. Many people spend far more than a month's supply every week on Starbucks alone, so...
Everyone is all excited because mag threonate is supposed to cross the blood brain barrier. Maybe mag glycinate does as well? Is there really any difference? Mag threonate is a lot more expensive.
One reason people are so deficient in mag is there is so much chronic mercury poisoning. Mercury knocks the magnesium out of the “active site” in enzyme causing it to get “wasted” and at the same time disabling the enzyme.
Wish they'd had an arm with e.g. magnesium glycinate to see if the effect is specific to magnesium L-threonate and not just magnesium supplementation vs none.
I hear you, but the L-Threonate is specifically noted for its exceptional ability to penetrate the BBB, which is why I include a portion of my daily intake in that form, despite its considerable higher cost. So for me, a balancing act $-wise, but also under the theory of the Malate form having its own specific benefits. (?)
Yes, each form is known to have relative benefits. My point is this study could have done a better job at strengthening the evidence for this form vs others.
I'm sure you're correct about that. Let me admit that this is an example of my just reading the headline (sometimes skimming for bullet points) because frankly, I have too much to read (and not enough time), particularly in areas where I already have some awareness. Not a perfect process, and didn't mean to contradict your take on the article. Thanks for replying.
I'm inspired to do a deep study now in what foods this form of magnesium is especially abundant and probably has more nutrients as well so eating the food could be less expensive and even more nutritious
Threonic acid is an organic sugar acid from the breakdown of Vitamin C, found naturally in specific plants in the dinner menu. You can support the body in the process by eating foods high in Vitamin C and its bound mineral, Mg.
The diner above sounds good and healthy. For everyday supplement the vitamin C and magnesium is more practical. Which form of magnesium (citrate, malate, glycinate, etc...) would be mostly to bind with the threonic acid?
Would eating a citrus fruit with a magnesium food source (almonds, pumpkin seeds, etc...) at the same meal would work as well? I could probably make that work.
note: this is a designed, bought and paid for study by the manufacturer of the Magtein®, magnesium l-threonate product that was provided for this trial. Looks like it costs about a dollar a day to try this and see if it noticeably works for you.
from Threutech: "Threotech LLC is a manufacturer and marketer dedicated to research and promotion of a novel ingredient, branded as Magtein®, magnesium l-threonate. We are at the forefront of pioneering research to uncover new applications for Magtein®."
From the "Statements" section of the study
"Funding
The author(s) declare that financial support was received for the research and/or publication of this article. This study received funding from Threotech Inc.
Acknowledgments
The authors gratefully acknowledge Threotech Inc. for funding the project and supplying the investigation product used for this study.
Conflict of interest
This study received funding from Threotech Inc. Threotech Inc. also provided the IP in this study. The funder was involved in the conceptualisation of the study design and provided the investigational product for the study. ALL is the managing director of Clinical Research Australia, a contract research organisation that has received research funding from nutraceutical companies. ALL has also received presentation honoraria from nutraceutical companies. SJS is an employee of Clinical Research Australia."
Thank you, James. This IS a huge conflict of interest. I will still try some of the Mag L Threonate (due to severe insomnia which is causing cognitive problems), but I'll only get one bottle, and I'll try it with eyes wide open.
Alice, you should probably be aware that a common understanding or attribute of the Threonate formulation of Mg is a "wake you up" response, increasing awareness and attention/mental focus, etc., (probably corollary to Its crossing the BBB so much more effectively) than other formulations, so not the kind of thing that is necessarily going to help you sleep. Other forms (maybe all others, compared to the L-Threonte, I'm no expert) might be a much better choice for sleep support. Realize that each form has its own bioavailability, so you need to take more of some to a have comparable "blood levels", but that also relates to side effects-- some not desirable. You might need to do some more comprehensive research than you can get from helpful comments on blogs, etc. But it's a good starting point from which to look deeper. You can find much of the info you're looking for online, but maybe not restricting to comment sections. Just wanting to be a little bit helpful to you.
Dear Alice in Psyop Land, I read over all the comments here including -
Debbie Ericson "Magnesium Glycinate 300 mg from Quinol changed my life! Incredible benefits, sleep so well and no more waking to cramping leg muscles in pain that felt like my legs were under the tires of a military tank."
A takeaway I gained is that it is first it is important to be magnesium replete - then, if you choose, add on the Mag L Threonate to see if there is noticeable added benefit.
I have only periodically supplemented with low cost swanson magnesium citrate powder in the evenings. Now I will switch to using the citrate earlier in the day and add "Qunol Magnesium 420mg, Extra Strength, High Absorption" an hour or so before bedtime to become "replete". probably buying some of it here - https://www.amazon.com/dp/B0CKGDP313 $17:39 for 180 tablets 210 mg each, 2 = 420 mg "as chelated magnesium glycinate buffered".
Glyphosate, used with wild abandon nationally these days, to kill weeds, dry grain, and to cause deforestation by wildfire, also causes the inability of the body and brain to use minerals properly, because glyphosate is a mineral chelator. We are now unable to receive the minerals we need. Glyphosate also binds minerals in the soil, so that plants that need those minerals from the soil cannot get them, making it impossible for us to get the needed minerals from our food. The nation's citizens are morbidly depleted of minerals, as is the soil that grows the food. I understand that several iterations of the magnesium is necessary for health... One type is not sufficient.
So being somewhat ignorant, I am wondering if it is the amount of magnesium or something special about magnesium L-threonate that helped here? I take a triple magnesium compound daily, but none of those 3 say magnesium L-threonate. Just wondering if anyone knows or not. Thanks.
I use some mag-L-threonate. Look at your small print ingredients on the back label, You probably are getting some. I read good things about it. Hard for me to gauge.
Thanks for this post and likewise helpful, just one question. I separate mg- threonate to night with morning lithium orotate 5mg as potentially some concerns re gsk3beta inhibitory competition between lithium and magnesium - any thoughts on this? Have been looking for receptor kinetic studies but nothing much so far. How avid is the binding site for lithium vs magnesium as the threonate appears to cross very effectively onto brain . Any thoughts?
I’ve been taking quite a bit of magnesium for a long time—currently 1,600 mg of elemental Mg per day—for various reasons, but especially to prevent cramps and to reduce or eliminate my paroxysmal atrial fibrillation.
Since we’re all different and it’s hard to know what works best for each of us, I mix different forms of Mg: bisglycinate, malate, citrate, and threonate. I’ve stopped taking magnesium chloride—the only non-organic form of magnesium with relatively good bioavailability—because it gives me digestive issues (which is a shame, since it’s the cheapest).
My favorite is bisglycinate, since it’s generally one of the most bioavailable forms, works well for me, and is one of the least expensive when bought in powder form. Plus, it provides glycine, a semi-essential amino acid that becomes increasingly essential with age—especially for vegetarians like me.
I’ve tried threonate in various doses but haven’t noticed any effect on my sleep (which isn’t very good).
Why was it not measured against glycinate form?
Of all the magnesiums, L-Threonate is known to have the most impact on the brain. He more or less said that here: "One reason magnesium L-threonate may produce cognitive effects is its ability to raise magnesium concentrations in the brain. The L-threonate component appears to interact with glucose transport pathways, helping transport magnesium into the brain and increasing neuronal magnesium availability.".
I had the same question, since I’ve been taking the glycinate form.
Which for me then begs the question as to whether I continue to use glycinate and add to it the threonate?
Don't need both. The supposed educated oncologist prescribed magnesium oxide and did not fix the deficiency problem. Bought the glycinate at the health food store and it magnesium level was back to normal over night! I suspect both are equally good!
I use magnesium taurate to help with sleep and magnesium citrate/malate to help with exercise recovery
I have been taking Mg threonate for about 10 years now. 2 caps with evening meal. Good improvement in sleep quality.
Myself as well. Game changer.
I really appreciate the comments in this discussion they are Frank, honest and very respectful of other people and are tuned in to what others are saying rarely seen in online discussions, it means a lot to me, I'm learning from all of you
Partly for economy, I spit my Mg between 1 capsule of L-Threonate and 2 tabs of Mg Malate. (so, effectively the same approximate total Mg daily and in the neighborhood of general recommended daily intake) Anyone care to hazzard a guess how this regimen might/not approach the Study protocol results, ie., with 1/3 the dose? (3 typical capsules= 2 gm) For example, perhaps the Malate portion satisfies total metabolic requirements such that the L-Threonate is more available to penetrate the blood brain barrier, as it's noted to do to much greater extent than other forms of Mg.
I do that too - or rather, I take half/half threonate/glycinate. I figure its better to take half for the long run than run out of funds after bouts of the full dose of threonate. I like your rationale for how it might work. My thinking was that usually the first half does more work than the second half (of whatever) so by that reckoning I might be getting 75% or so of the benefit shown in the studies.
That's interesting. Btw, you probably understood when I suggested that "..the Malate portion satisfies total metabolic requirements", I meant partially satisfies-- "total" just referring to overall metabolic needs. I take the Threonate in the morning for its purported brain/attention waking action and the Malate form in the evening for relaxing and sleep supporting function. Splitting dosage over the day span seems like it might contribute to "evening out" absorption. I can't attest to any of these effects being real/certain, just guessing and intuition.
Heres a nice wrap of the differences between mg glyc and L threonate with the targets for each one. https://victorfitfleet.substack.com/p/you-take-magnesium-youre-taking-the?utm_source=share&utm_medium=android&r=1rad4o
Thank you for reporting on this study, Nicholas.
Given Mg L-Threonate's ability to cross the blood-brain barrier, it is not surprising that we see improved cognitive & memory functions, otherwise not seen when other garden variety magnesium supplement forms are used. The brain's massive energy needs are rarely met over time thus the consistent % decline observed with advancing age after early adulthood. Unfortunately Mag Threonate is also rather expensive compared to all other forms which makes it difficult for many to cost-justify, although the benefits are *well* worth the cost imho. Many people spend far more than a month's supply every week on Starbucks alone, so...
Everyone is all excited because mag threonate is supposed to cross the blood brain barrier. Maybe mag glycinate does as well? Is there really any difference? Mag threonate is a lot more expensive.
One reason people are so deficient in mag is there is so much chronic mercury poisoning. Mercury knocks the magnesium out of the “active site” in enzyme causing it to get “wasted” and at the same time disabling the enzyme.
Huge difference, I can tell you from firsthand experience.
Well, maybe I will give it another try.
Wish they'd had an arm with e.g. magnesium glycinate to see if the effect is specific to magnesium L-threonate and not just magnesium supplementation vs none.
I hear you, but the L-Threonate is specifically noted for its exceptional ability to penetrate the BBB, which is why I include a portion of my daily intake in that form, despite its considerable higher cost. So for me, a balancing act $-wise, but also under the theory of the Malate form having its own specific benefits. (?)
Yes, each form is known to have relative benefits. My point is this study could have done a better job at strengthening the evidence for this form vs others.
I'm sure you're correct about that. Let me admit that this is an example of my just reading the headline (sometimes skimming for bullet points) because frankly, I have too much to read (and not enough time), particularly in areas where I already have some awareness. Not a perfect process, and didn't mean to contradict your take on the article. Thanks for replying.
I'm inspired to do a deep study now in what foods this form of magnesium is especially abundant and probably has more nutrients as well so eating the food could be less expensive and even more nutritious
You should do your deep dive, but I believe magnesium l-threonate is only found in supplement form and not in food.
Threonic acid is an organic sugar acid from the breakdown of Vitamin C, found naturally in specific plants in the dinner menu. You can support the body in the process by eating foods high in Vitamin C and its bound mineral, Mg.
The diner above sounds good and healthy. For everyday supplement the vitamin C and magnesium is more practical. Which form of magnesium (citrate, malate, glycinate, etc...) would be mostly to bind with the threonic acid?
Would eating a citrus fruit with a magnesium food source (almonds, pumpkin seeds, etc...) at the same meal would work as well? I could probably make that work.
Thanks.
Oh I love challenges I'll take you on.
I didn't mean it as a challenge. I want to see what your deep dive provides.
Sometimes they don’t ask the question because they don’t want the answer
I take both as of a week ago. But the l-threonate feels more powerful.
note: this is a designed, bought and paid for study by the manufacturer of the Magtein®, magnesium l-threonate product that was provided for this trial. Looks like it costs about a dollar a day to try this and see if it noticeably works for you.
from Threutech: "Threotech LLC is a manufacturer and marketer dedicated to research and promotion of a novel ingredient, branded as Magtein®, magnesium l-threonate. We are at the forefront of pioneering research to uncover new applications for Magtein®."
From the "Statements" section of the study
"Funding
The author(s) declare that financial support was received for the research and/or publication of this article. This study received funding from Threotech Inc.
Acknowledgments
The authors gratefully acknowledge Threotech Inc. for funding the project and supplying the investigation product used for this study.
Conflict of interest
This study received funding from Threotech Inc. Threotech Inc. also provided the IP in this study. The funder was involved in the conceptualisation of the study design and provided the investigational product for the study. ALL is the managing director of Clinical Research Australia, a contract research organisation that has received research funding from nutraceutical companies. ALL has also received presentation honoraria from nutraceutical companies. SJS is an employee of Clinical Research Australia."
Interesting...so do we have other studies showing brain benefits?
Doesn't creatine approximately reach these percentages by multiple studies?
I do not have answers to your questions Chris.
Thank you, James. This IS a huge conflict of interest. I will still try some of the Mag L Threonate (due to severe insomnia which is causing cognitive problems), but I'll only get one bottle, and I'll try it with eyes wide open.
Alice, you should probably be aware that a common understanding or attribute of the Threonate formulation of Mg is a "wake you up" response, increasing awareness and attention/mental focus, etc., (probably corollary to Its crossing the BBB so much more effectively) than other formulations, so not the kind of thing that is necessarily going to help you sleep. Other forms (maybe all others, compared to the L-Threonte, I'm no expert) might be a much better choice for sleep support. Realize that each form has its own bioavailability, so you need to take more of some to a have comparable "blood levels", but that also relates to side effects-- some not desirable. You might need to do some more comprehensive research than you can get from helpful comments on blogs, etc. But it's a good starting point from which to look deeper. You can find much of the info you're looking for online, but maybe not restricting to comment sections. Just wanting to be a little bit helpful to you.
Dear Alice in Psyop Land, I read over all the comments here including -
Debbie Ericson "Magnesium Glycinate 300 mg from Quinol changed my life! Incredible benefits, sleep so well and no more waking to cramping leg muscles in pain that felt like my legs were under the tires of a military tank."
and I read over this link provided by Foxglove Farmer "Heres a nice wrap of the differences between mg glyc and L threonate with the targets for each one. https://victorfitfleet.substack.com/p/you-take-magnesium-youre-taking-the?utm_source=share&utm_medium=android&r=1rad4o " this is a reference for what the 8 different magnesium supplements specifically target
A takeaway I gained is that it is first it is important to be magnesium replete - then, if you choose, add on the Mag L Threonate to see if there is noticeable added benefit.
I have only periodically supplemented with low cost swanson magnesium citrate powder in the evenings. Now I will switch to using the citrate earlier in the day and add "Qunol Magnesium 420mg, Extra Strength, High Absorption" an hour or so before bedtime to become "replete". probably buying some of it here - https://www.amazon.com/dp/B0CKGDP313 $17:39 for 180 tablets 210 mg each, 2 = 420 mg "as chelated magnesium glycinate buffered".
Half of the commenters sound like bots.
Glyphosate, used with wild abandon nationally these days, to kill weeds, dry grain, and to cause deforestation by wildfire, also causes the inability of the body and brain to use minerals properly, because glyphosate is a mineral chelator. We are now unable to receive the minerals we need. Glyphosate also binds minerals in the soil, so that plants that need those minerals from the soil cannot get them, making it impossible for us to get the needed minerals from our food. The nation's citizens are morbidly depleted of minerals, as is the soil that grows the food. I understand that several iterations of the magnesium is necessary for health... One type is not sufficient.
So being somewhat ignorant, I am wondering if it is the amount of magnesium or something special about magnesium L-threonate that helped here? I take a triple magnesium compound daily, but none of those 3 say magnesium L-threonate. Just wondering if anyone knows or not. Thanks.
I use some mag-L-threonate. Look at your small print ingredients on the back label, You probably are getting some. I read good things about it. Hard for me to gauge.
Also read the “inactive” ingredients. Just how pure is the supplement you are taking.
Beet root extract
Does beet root prove to help brain somewhere?
That is my understanding. Also the nitric can help a bit to lower BP.
Thanks for this post and likewise helpful, just one question. I separate mg- threonate to night with morning lithium orotate 5mg as potentially some concerns re gsk3beta inhibitory competition between lithium and magnesium - any thoughts on this? Have been looking for receptor kinetic studies but nothing much so far. How avid is the binding site for lithium vs magnesium as the threonate appears to cross very effectively onto brain . Any thoughts?
I’ve been taking quite a bit of magnesium for a long time—currently 1,600 mg of elemental Mg per day—for various reasons, but especially to prevent cramps and to reduce or eliminate my paroxysmal atrial fibrillation.
Since we’re all different and it’s hard to know what works best for each of us, I mix different forms of Mg: bisglycinate, malate, citrate, and threonate. I’ve stopped taking magnesium chloride—the only non-organic form of magnesium with relatively good bioavailability—because it gives me digestive issues (which is a shame, since it’s the cheapest).
My favorite is bisglycinate, since it’s generally one of the most bioavailable forms, works well for me, and is one of the least expensive when bought in powder form. Plus, it provides glycine, a semi-essential amino acid that becomes increasingly essential with age—especially for vegetarians like me.
I’ve tried threonate in various doses but haven’t noticed any effect on my sleep (which isn’t very good).
I used it before purebulk discontinued it. Cant say I agree to the statements. They make it sound like its Amphetamine or something. XD