Magnesium threonate is a form of magnesium supplement that combines magnesium with L-threonate, an organic acid that helps increase magnesium levels in the brain. This unique formulation supports healthy brain function and enhances the absorption of magnesium into the central nervous system.
Because of its ability to cross the blood-brain barrier, magnesium threonate may help improve memory, learning, and overall cognitive performance. It can also help reduce anxiety and stress by regulating neurotransmitters responsible for relaxation and emotional balance.
In addition, magnesium threonate may aid in regulating sleep, preventing neurodegenerative diseases, and relieving pain caused by inflammation. It is available in capsule form, but dosage should be individualized and taken under the guidance of a doctor or registered dietitian.
Health benefits
The benefits of magnesium threonate include:
1. Improving cognition and memory
Magnesium threonate helps improve cognition and memory, because threonic acid crosses the blood-brain barrier to increase the bioavailability of magnesium in the central nervous system.
This supplement helps to regulate N-methyl-D-aspartate receptors, which is a glutamate receptor. It is the brain's main excitatory neurotransmitter and optimal functioning is associated with improved memory, learning, and cognitive function.
2. Reducing anxiety and stress
Magnesium threonate helps to reduce anxiety and stress by regulating GABA receptors. GABA is a neurotransmitter that has relaxing effects on the nervous system and can promote well-being and tranquility.
3. Regulating sleep
By regulating GABA receptors, magnesium threonate has an anxiolytic and calming action that helps you to relax and regulate your sleep patterns.
Magnesium threonate also plays a role in the formation of melatonin, a hormone that is also associated with adequate sleep.
Also recommended: How to Fall Asleep Fast: 10 Tips for a Quicker Sleep tuasaude.com/en/how-to-fall-asleep-fast4. Preventing neurodegenerative diseases
Magnesium threonate can help prevent neurodegenerative diseases such as Alzheimer's and Parkinson's because it regulates the N-methyl-D-aspartate receptor in the brain. It is beneficial for maintaining the health of neurons and preventing their breakdown.
Furthermore, magnesium threonate also decreases inflammation in the brain by inhibiting the activation and action of pro-inflammatory cytokines.
5. Relieving pain
By reducing inflammation and limiting the activity of inflammatory cytokines such as TNF-α in the central nervous system, magnesium threonate may help relieve both chronic and acute pain.
Magnesium malate vs magnesium threonate
Magnesium malate is indicated to boost energy, improve physical performance and reduce chronic pain associated with diseases like fibromyalgia.
This supplement affects glucose metabolism, muscle contraction, and relaxation and also helps to reduce fatigue, weakness, and muscle pain.
Magnesium threonate is a supplement that generally acts on the central nervous system and is therefore mainly indicated for improving cognitive function and memory, as well as reducing anxiety and regulating sleep.
How to take
Magnesium threonate should be taken orally with a glass of water.
This supplement is sold in 200 mg, 300 mg, 400 mg, and 500 mg capsules, and a typical dose is between 200 mg and 1 g per day.
However, the daily dose can vary depending on your individual goals and nutritional needs.Therefore, it should be taken as recommended by a healthcare provider or registered dietitian.
When is the best time to take magnesium threonate?
There is no best time to take magnesium threonate. However, this supplement should preferably be taken with meals to prevent stomach irritation.
Possible side effects
Magnesium threonate may cause some side effects, like headache, diarrhea, nausea, cramping, or stomach irritation.
Excessive use of this supplement can cause magnesium poisoning, which can lead to symptoms such as face numbness or tingling, nausea, vomiting, muscle weakness, low blood pressure, and irregular heartbeat.
Contraindications for use
Magnesium threonate should not be used by people who are allergic to any of its ingredients or by those with kidney problems.
Anyone who regularly takes medications or other supplements should talk to their healthcare provider before using it.
This supplement should only be used by children or people who are pregnant or breastfeeding if prescribed by a doctor.