Magnesium is a mineral that’s important for protein synthesis, muscle and nerve function, blood sugar and blood pressure regulation, energy production, and much more. Yet, about half of Americans don’t consume enough magnesium from food alone. Supplementation can help you meet recommended magnesium intakes.
There are a few different forms of magnesium supplements available. Magnesium L-threonate is the newest formulation; it was just identified in 2010. This form of magnesium may have a unique impact on the brain, promoting cognition and relieving pain.
Magnesium L-threonate is a relatively new discovery, so the research around the supplement is also new and somewhat limited. The studies available show great potential for magnesium L-threonate to support brain health and relieve pain, along with a few other benefits.
Health Benefits of Magnesium
May Improve Memory
Magnesium L-threonate appears to be most promising when it comes to brain health.
A recent study conducted on 109 healthy adults ages 18–65 found that magnesium L-threonate may help with cognitive well-being, specifically memory. After taking two grams (g) of magnesium L-threonate per day for 30 days, adults in the treatment group had significant improvements compared to the group who took a placebo pill. The results were most notable for older participants.
May Relieve Pain
Besides brain health, magnesium L-threonate also appears to help relieve pain.
A recent study evaluated the effects of magnesium L-threonate supplementation on cancer patients taking opioids. The patients who took 1.5–2 g of magnesium L-threonate needed less morphine after 30–90 days of supplementation compared to those who took a placebo. The researchers suggested magnesium L-threonate supplementation may affect the brain in such a way that pain isn’t as intense.
May Relieve Constipation
In the same study referenced above, cancer patients taking magnesium L-threonate not only had a reduced need for opioids, but they also experienced relief from opioid-induced constipation.
Other forms of magnesium are also commonly used to promote digestive regularity. Magnesium is even included in some laxatives. That’s because magnesium salts draw water into the stool, promoting gastric motility and making stool easier to pass.
May Reduce ADHD Symptoms
Attention-deficit/hyperactivity disorder (ADHD) is a condition that can cause difficulty with attention, impulsiveness, and mood. The condition has recently received more public awareness, and as a result, more people are seeking out a diagnosis and treatment or management options for this condition.
A small clinical trial conducted on 15 adults found magnesium L-threonate supplementation may help with ADHD management. Participants took the supplements for up to 12 weeks and almost half of the group had significant improvements in ADHD symptomatology, including executive functioning.
To confirm these benefits, researchers need to perform more, larger studies that are double-blinded (where neither the researchers nor the participants know who is receiving treatment vs. placebo).
More Potential Benefits
Most studies on magnesium L-threonate have been done on animals. They have found that magnesium L-threonate may have other benefits, namely reducing alcohol-induced inflammation and post-surgical pain and depression. However, human-based research is needed to further explore these potential benefits.
Good Sources of Magnesium
There are many dietary sources of magnesium including green, leafy veggies, legumes, whole grains, nuts, and seeds. Plus, some foods, like breakfast cereals, may be fortified with magnesium. Here are some of the best dietary sources of magnesium:
- Pumpkin seeds, roasted: 156 milligrams (mg) per ounce, or 37% of your daily value (DV)
- Chia seeds: 111 mg per ounce, or 26% DV
- Almonds, dry roasted: 80 mg per ounce, or 19% DV
- Spinach, boiled: 78 mg per ½ cup, or 19% DV
- Cashews, dry roasted: 74 mg per ounce, or 18% DV
- Peanuts, oil roasted: 63 mg per ¼ cup, or 15% DV
- Soy milk: 61 mg per cup, or 15% DV
- Black beans: 60 mg per ½ cup cooked, or 14% DV
Magnesium L-threonate supplements are typically sold as capsules or tablets and need to be taken with water. You can also find some magnesium L-threonate supplements in powder form.
One serving of most magnesium L-threonate supplements is multiple tablets, so most manufacturers recommend taking part of the dose in the morning and the rest in the evening.Make sure to follow the dosing instructions given by the product manufacturer.
Dosage
How much magnesium you need varies based on your age, sex, and whether you’re pregnant or lactating. The recommended dietary allowances (RDAs) and adequate intakes (AIs) for total magnesium intake (food and supplements) are as follows:
- 0–6 months: 30 mg
- 7–12 months: 75 mg
- 1–3 years: 80 mg
- 4–8 years: 130 mg
- 9–13 years: 240 mg
- 14–18 years: 410 mg for males; 360 mg for females; 400 mg if pregnant; 360 mg if lactating
- 19–30 years: 400 mg for males, 310 mg for females; 350 mg if pregnant; 310 mg if lactating
- 31–50 years: 420 mg for males; 320 mg for females; 360 mg if pregnant; 320 mg if lactating
- 51+ years: 420 mg for males; 320 mg for females
What Is Magnesium Deficiency?
Is Magnesium L-Threonate Safe?
Eating dietary sources of magnesium, even in high amounts, doesn’t typically cause harm. Magnesium supplements are also generally considered safe when used appropriately. However, taking excess magnesium from dietary supplements could lead to diarrhea, nausea, and abdominal cramps because magnesium can have a laxative effect.
People who have kidney failure or a health condition related to kidney function should not take magnesium supplements. The kidneys are responsible for removing excess magnesium from the body; if they cannot function, magnesium levels may rise to dangerous levels.
Potential Drug Interactions
Magnesium supplementation can reduce your body’s absorption of certain drugs, while other drugs can deplete magnesium stores. If you are taking one of the following medications, be sure to speak with your healthcare provider before starting a magnesium supplement.
- Biphosphonates. Magnesium can reduce the absorption of osteoporosis drugs like alendronate (Fosamax). Make sure to take them at least two hours apart.
- Antibiotics. Magnesium can reduce the absorption of certain antibiotics including demeclocycline (Declomycin), doxycycline (Vibramycin), ciprofloxacin (Cipro), and levofloxacin (Levaquin). It’s best to take the antibiotics two hours before or four to six hours after taking a magnesium supplement.
- Diuretics. Potassium-sparing diuretics like amiloride (Midamor) can increase your retention of magnesium. If you take a magnesium supplement with this kind of diuretic, your magnesium levels may get too high. However, loop and thiazide diuretics can increase the amount of magnesium you excrete through urine, in which case taking a magnesium supplement may be beneficial.
- Thyroid medications. Magnesium can reduce the absorption and effectiveness of some thyroid hormones used to treat hypothyroidism, such as levothyroxine (Synthroid). Make sure the separate your magnesium supplement and thyroid medication by at least four hours to avoid an interaction.
What to Look For
Dietary supplements are not regulated by the U.S. Food and Drug Administration (FDA) in the same way drugs are regulated. When buying any supplement, look for a third-party tested product as these have been tested for purity and potency. Reputable third-party testers include USP, NSF, and ConsumerLab.com. You can typically find the organization's seal on the bottle.
It's also important to speak with a trusted healthcare provider before starting a new supplement to ensure it is safe for you to take and that you are taking an appropriate dose.
Can You Take Too Much Magnesium L-Threonate
Consuming extremely high amounts of magnesium through supplementation may lead to magnesium toxicity, which can cause low blood pressure, nausea, vomiting, urine retention, depression, and could ultimately result in death.
Since magnesium toxicity can have serious consequences, the Food and Nutrition Board established tolerable upper intake levels (ULs) for magnesium supplementation. They vary based on your age; although, there are no ULs for infants aged 0–6 months. The ULs are:
- 1–3 years: 65 mg
- 4–8 years: 110 mg
- 9–18 years: 350 mg
- 19+ years: 350 mg
If you are pregnant or lactating, your UL is the same as your general age group.
Since magnesium L-threonate is a newer form of magnesium supplementation, the specific side effects of this form as not well known. That being said, magnesium supplements in general are typically well-tolerated and safe when taken in appropriate doses.
However, taking too much could lead to unpleasant side effects, particularly due to magnesium’s laxative effect. The most common side effects are diarrhea, nausea, and abdominal cramps.
A Quick Review
Magnesium L-threonate is a form of magnesium that has the potential to support brain health and relieve pain and constipation. The existing human research is promising, but it is limited since magnesium L-threonate was only developed in 2010. Before taking magnesium L-threonate, it’s best to consult with a trusted healthcare provider to ensure it is safe for you to take and that it won’t interact with any medications you’re taking.
