Skip to main content

Nootropic

Magnesium L-Threonate

B
Evidence

Form of magnesium specifically designed to cross the blood-brain barrier. Supports brain magnesium and synaptic plasticity.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

Find the best Magnesium L-Threonate supplements — free
See Magnesium L-Threonate products scored on dose & form, then track your intake in the app.
Open app →

Daily target & upper limit

420 mg / day · UL 350 mg

Magnesium L-Threonate has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:

Magnesium L-Threonate dosage reference →

Primary uses

  • Brain magnesium
  • Memory
  • Sleep
  • Synaptic plasticity

How it works

  • Crosses BBB efficiently
  • Increases brain magnesium
  • Supports NMDA receptor function

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

Forms

  • Capsules

Safety

Common side effects

  • Drowsiness
  • GI upset

Contraindications

  • Severe kidney disease

Known interactions

Evidence notes

Brain-penetrating magnesium form

Grade B: Some human trials support key claims; further confirmation needed.

Cited research for Magnesium L-Threonate

Clinical studies referenced across Formulate guides that mention magnesium l-threonate. Each links to the full study page with PubMed source + the guides that cite it.

Related in Nootropic

Check a full stack

Formulate's free interaction checker lets you paste in any combination of supplements and medications at once — every pairing flags severity, timing, and cited evidence.

Open the checker

Where does Magnesium L-Threonate fit in your stack?

Answer two questions and get a stack graded on research — every ingredient scored on the evidence behind it, not the marketing.

Build my stack

2 questions · free · no account needed to start

Also on iPhone — get the free app

📬 Get new guides in your inbox

Evidence-based supplement guides, no spam

We send a short digest when new guides drop — nothing else. No affiliate pushes, no sponsored content, unsubscribe anytime.

Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.