Nootropic
Magnesium L-Threonate
Form of magnesium specifically designed to cross the blood-brain barrier. Supports brain magnesium and synaptic plasticity.
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
- Cautionwith calcium
High calcium can impair magnesium absorption
- Infowith magnesium
High-dose magnesium may slightly reduce zinc absorption
- Synergywith magnesium
Magnesium needed for vitamin D activation
- Synergywith melatonin
Complementary sleep support
- Synergywith glycine
Both support sleep through different mechanisms
- Cautionwith magnesium
Magnesium may enhance BP lowering effect
Evidence notes
Brain-penetrating magnesium form
Grade B: Some human trials support key claims; further confirmation needed.
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