Magnesium is an essential mineral that plays a key role in regulating sleep. It helps to sensitize cells to the effect of insulin, lowering blood sugar and reducing inflammation. It also helps us relax, promote healthy sleep and reduce stress. Currently, there is no recommended daily allowance for magnesium L-threonate.
However, many companies sell magnesium L-threonate supplements that provide around 1500 to 2000 mg per dose. Animal research results suggest that magnesium l-threonate might be particularly useful for anxiety disorders, such as phobias and post-traumatic stress disorder, but human studies are needed. It is produced with magnesium citrate, a type of magnesium that the body can absorb more easily than other forms. Magnesium l-threonate easily crosses the brain's protective filter, the blood-brain barrier, to reach the brain where it's needed.
There is evidence that magnesium l-threonate may increase brain-derived neurotrophic factor (BDNF), a protein that stimulates the formation of new brain cells. The only reported side effects of magnesium l-threonate are headaches, drowsiness, or a feeling of increased blood flow to the head. Each capsule of this supplement contains 120 mg of magnesium glycinate, a form of the mineral that is often recommended for those who experience digestive problems when taking other forms of magnesium supplements. So far there is only one clinical trial on magnesium l-threonate that has been published in a peer-reviewed medical journal.
The company behind Magtein partnered with Stanford University in a clinical trial, The Use of Magnesium L-Threonate for the Enhancement of Learning and Memory in People With Leve to Moderate Dementia. The results of this study showed that magnesium l-threonate did not help better with sleep, mood or anxiety than a placebo. If you eat a balanced diet, you'll probably get enough magnesium. However, it's technically possible for a doctor to assess your magnesium levels, but the findings aren't very beneficial. While magnesium might improve sleep, it's not a substitute for a good sleep routine. There are other supplements I would recommend first, such as melatonin, valerian and chamomile tea. Just because this brand-name product has been studied does not necessarily mean that it is more effective than generic magnesium l-threonate.
While researchers recognize that magnesium plays an important role in regulating sleep, they do not fully understand the effect of magnesium on sleep behaviors. Magnesium should not be taken if you have kidney disease, as the kidneys normally remove magnesium from the body. While you can take magnesium in the hours before bedtime, as recommended for melatonin, you can also take magnesium supplements during the day.
