Magnesium L-threonate touted to reduce stress, aid sleep and memory

Magnesium L-threonate (MgT) is being highlighted as a potential tool to lower stress, improve sleep and support brain function. MgT is created by combining magnesium with water-soluble threonic acid, and proponents say it is more readily absorbed than other magnesium forms. Dr. Shae Datta, a board-certified neurologist and a brand partner for the supplement company Qunol, notes that MgT 'is the only form able to cross the blood-brain barrier.' She adds that MgT may help reduce cortisol, the body's stress hormone, and promote calm and relaxation.

In the brain, higher magnesium levels are linked to better sleep and cognitive performance by supporting synaptic plasticity and the calming neurotransmitter GABA. Datta says MgT 'enhances synaptic plasticity to improve neural connections, promotes mental clarity, and aids in sleep regulation by increasing the brain’s magnesium while supporting the calming neurotransmitter GABA.' She notes that some studies have shown MgT can boost both short-term and long-term memory by strengthening neural connections, though benefits unfold gradually rather than immediately. Clinically, improvements in executive function, working memory and episodic memory have been observed after about six weeks of use, with more noticeable effects developing over a longer horizon.

Datta emphasizes that the science is evolving and results vary by individual. Some studies have indicated MgT can improve sleep quality and daytime functioning, but consensus remains uncertain. In clinical observations, MgT has been shown to reduce self-reported stress and anxiety after about twelve weeks of use.

To maximize potential benefits, Datta notes a combined approach. She cites a product called Qunol Brain Health Memory Plus, which pairs MgT with Cognizin, a branded form of citicoline. Citicoline supports membrane synthesis, boosts neurotransmitter levels and may offer neuroprotective benefits. She says the combination can help keep attention sharp and support mental alertness. She also points to studies suggesting MgT may support memory formation by increasing synaptic connections between neurons, a key component of learning.

Beyond the brain, magnesium’s effects are not limited to cognition. Datta notes a combined approach with Coenzyme Q10 (CoQ10) and a healthy diet can amplify benefits. CoQ10 is linked to alertness and may contribute to maintaining cellular energy; some evidence also links CoQ10 to telomere maintenance. A well-rounded Mediterranean-style diet and a multivitamin can help address nutrition gaps in otherwise healthy individuals.

Magnesium intake is linked to several health benefits. In addition to brain health, higher magnesium intake has been associated with healthier bones, particularly among postmenopausal and elderly women at risk of osteoporosis. Some data also suggest magnesium supplementation can slightly lower blood pressure in certain populations. Dietary sources include leafy greens like spinach, nuts such as almonds, legumes like black beans, and nutrient-dense foods like avocados. But dietary gaps persist: roughly half of Americans do not meet the recommended magnesium intake through diet alone.

However, MgT is not suitable for everyone. People with severe kidney problems, heart block or myasthenia gravis should avoid magnesium supplementation, and individuals should consult with a clinician before starting any new supplement, especially if they have preexisting conditions or take medications. As with any supplement, monitoring and dose considerations matter, and magnesium should be used as part of a broader health plan rather than as a stand-alone solution.

Health professionals advise talking to a doctor to assess kidney function and overall health before using MgT, and to consider magnesium from dietary sources as part of a balanced approach to stress and sleep.