Magnesium L-threonate

Tier 2 — promising · Cognition · Brain magnesium · Sleep

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.

Dose: 1,500–2,000 mg/day (providing ~144 mg elemental Mg); take in the evening