Magnesium L-Threonate
Nootropic
B
Grade B💊 1000-2000 mg daily (providing ~100-150mg Mg)🎯 4 primary uses🔗 2 synergies⚠️ Review warnings
Levels upBrain & Focus+50 pts
Overview
Form of magnesium specifically designed to cross the blood-brain barrier. Supports brain magnesium and synaptic plasticity.
Primary Uses
Brain magnesiumMemorySleepSynaptic plasticity
Frequently Asked About Magnesium L-Threonate
How much Magnesium L-Threonate should I take?
The typical effective range is 1000-2000 mg daily (providing ~100-150mg Mg). Individual needs vary based on age, body weight, diet, and goals — start at the lower end and adjust based on response. Always consult a healthcare provider before starting a new supplement.
When is the best time to take Magnesium L-Threonate?
Evening for sleep; any for cognition. Consistency matters more than perfect timing — pick a daily anchor (e.g. with breakfast or before bed) and stick with it.
Should I take Magnesium L-Threonate with food?
Optional.
Does Magnesium L-Threonate interact with medications?
Yes — known interactions include Standard magnesium interactions. If you take any prescription medication, talk to your doctor or pharmacist before starting Magnesium L-Threonate.
What does Magnesium L-Threonate pair well with?
Magnesium L-Threonate stacks well with Other cognitive supplements and L-theanine — these combinations either improve absorption or work synergistically toward common goals.
Who should not take Magnesium L-Threonate?
Magnesium L-Threonate should be avoided or used with caution by people with Severe kidney disease. Pregnant or breastfeeding women should consult a healthcare provider before use.
What are the side effects of Magnesium L-Threonate?
Most people tolerate Magnesium L-Threonate well. The most commonly reported side effects are Drowsiness and GI upset. Side effects are usually dose-dependent — lowering the dose often resolves them.
Dosage
Typical range
1000-2000 mg daily (providing ~100-150mg Mg)
Timing
Evening for sleep; any for cognition
With food
Optional
Duration
Weeks for cognitive effects
Special Populations
Cognitive aging, sleep
Research & Studies
Search the literature now
We haven’t curated landmark studies for Magnesium L-Threonateyet — one-click into the primary literature here. PubMed (RCTs) is usually the highest-signal starting point.
Search Magnesium L-Threonate research
Mechanism of Action
- • Crosses BBB efficiently
- • Increases brain magnesium
- • Supports NMDA receptor function
Evidence Quality
Evidence Grade B
Brain-penetrating magnesium form
Safety & Contraindications
Serious Warnings
- • None
Contraindications
- • Severe kidney disease
Common Side Effects
- • Drowsiness
- • GI upset
Pregnancy & Breastfeeding
Consult healthcare provider
Liver & Kidney Notes
Caution severe kidney disease
Interactions
💊 Medications
- • Standard magnesium interactions
🧪 Supplements
- • Can be part of total Mg intake
🍽️ Food & Alcohol
- • No interactions
Stacking & Synergies
Pairs Well With
Other cognitive supplementsL-theanine ↗
Avoid Combining With
None
Best Goal Synergies
Cognitive agingSleep
Buying Guide
What to Look For
- • Magtein branded
Standardization Markers
Magtein brandMg content
Adulteration risk
Low
Practical Notes
- • Most brain-specific magnesium
- • Good for aging cognition
Tags
nootropicmagnesiummemorysleep
Related Guides
In-depth guides covering Magnesium L-Threonate — protocols, comparisons, and use cases.
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Last reviewed: June 2026 by the Formulate Research Team. Sources cited above; methodology and scoring criteria published here.
Cite this page
Formulate Research Team. (2026, June). Magnesium L-Threonate — Evidence-Based Supplement Guide. Formulate Supplement Encyclopedia. https://app.formulate-health.app/learning/supplements/magnesium-l-threonate
Educational content based on published research and our scoring methodology. Not medical advice — consult a qualified healthcare provider before starting, stopping, or changing supplements, especially if you take medications, are pregnant, or have a medical condition.