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SCORE
Magnesium L-threonate
Cognition · Brain magnesium · Sleep
Tier 2 — Promising
What it is
The only form of magnesium shown to effectively cross the blood-brain barrier. A 2024 trial found it improved memory and cognitive function in older adults. Also used for sleep, though evidence for that use is still preliminary. More expensive than other magnesium forms, but may be worth it specifically for brain health goals. Very safe.
Efficacy
3/5
Safety
5/5
Research
2/5
Onset
2/5
Cost
2/5
Drug-int.
5/5
Dose
1,500–2,000 mg/day (providing ~144 mg elemental Mg); take in the evening
Time of day & tips
Take in the evening with water, about 1–2 hours before bed. Can be taken with or without food. Avoid taking with other forms of magnesium at the same time.
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