What it is & primary uses
A proprietary magnesium form studied for cognition and sleep, with short trials and substantial industry involvement.
Main benefits
- Provides elemental magnesium
- Early trials report selected cognitive or sleep signals
Studied protocols
Research doses are grouped by outcome. They describe study designs—not a personal prescription.
2 g/day magnesium L-threonate (145 mg elemental magnesium)
- Study duration
- 6 weeks, split morning and evening
- Interpretation
- One 2026 industry-funded trial found a small advantage on its primary cognition composite, while several individual measures and Raven's test did not differ.
1 g/day magnesium L-threonate
- Study duration
- 21 days, about 2 hours before bed
- Interpretation
- One commercially connected trial reported selected subjective and wearable outcomes; later evidence found no group difference on several sleep measures.
04Food sources & equivalents＋
Can food provide a studied amount?
Foods provide magnesium, but no food delivers a standardized magnesium L-threonate dose.
Dietary magnesium, not the proprietary L-threonate compound
- How this was estimated
- Trial products provided about 72–145 mg elemental magnesium from 1–2 g of compound; food magnesium is compared only with the elemental portion.
- Important limitation
- Matching elemental magnesium from food does not reproduce the formulation or prove the product's cognition and sleep claims.
Food equivalents compare ingredient mass using published composition values. They do not prove equal absorption, formulation, physiological effect, safety or personal need.
Source: NIH ODS magnesium fact sheet and food table ↗05How to take it for absorption & tolerance＋
With or without food
A six-week cognition trial used morning and evening capsules with or without food, while a sleep trial used evening-only dosing.
- Practical approach
- Verify both compound weight and elemental magnesium. Keep the schedule consistent and use food if stomach upset occurs.
- Watch for
- Do not combine multiple magnesium products without totaling elemental magnesium; medicine-separation rules still apply.
Meal guidance reflects human pharmacokinetic, clinical, official-label or evidence-review sources where available. A food pairing can change absorption or tolerability, but does not make a supplement necessary, effective or safe for every person.
Source: Magnesium L-threonate cognition and sleep trial ↗06Supplement interaction check＋
An unlisted pair means no established pair-specific interaction was identified in this review—not proof that every dose, product or person is safe.
The magnesium in L-threonate still contributes to total elemental magnesium. NIH notes that 142 mg/day of supplemental zinc interfered with magnesium absorption in one study—far above Dose Radar's usual zinc range.
Routine researched amounts do not create an automatic separation rule. Total magnesium from all forms and unusually high or long-term zinc intake should be reviewed.
07Research notes＋
Limited and product-specific for cognition or sleep. Short positive trials used branded material, reported mixed endpoints and had commercial funding or involvement; superiority over other magnesium forms is unproven.
Compound weight is not elemental magnesium. Positive trials used branded Magtein and have not established superiority over less expensive magnesium forms.
08Scientific references＋
Peer-reviewed human research and formal evidence reviews. Open each source to inspect the complete paper record.
Magnesium L-threonate, cognition and sleep in adults
Dose context: 2 g/day compound providing 145 mg elemental magnesium for 6 weeks
The primary cognition composite improved slightly more than placebo, but Raven's test and several cognitive and sleep outcomes did not; the manufacturer funded and helped conceptualize the study.
Magnesium L-threonate and sleep/daytime function
Dose context: 1 g/day for 21 days
Reported improvements in selected subjective and wearable measures; the product was supplied by its manufacturer and authors disclosed commercial relationships.
EFSA safety assessment of magnesium L-threonate
Dose context: Proposed adult supplement use up to 3 g/day compound
Concluded the novel source was safe under proposed conditions for adults excluding pregnancy and lactation; this safety conclusion does not establish cognitive or sleep efficacy.
09Expert & media references＋
Podcast and practitioner statements are clearly separated from research. They may explain practice or emerging ideas, but do not prove efficacy.