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Magnesium L-Threonate

Cognition · sleep depth · brain magnesium

MODERATE EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
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Magnesium L-Threonate: Cognition · sleep depth · brain magnesium. The only magnesium form clinically shown to raise brain magnesium levels, supports memory, learning, and deep sleep. Standard dose 2000 mg (144 mg elemental), taken in the evening, about $38/month. Evidence rating: moderate evidence.

What is Magnesium L-Threonate?

Magnesium L-Threonate (branded as Magtein) was developed at MIT to address a long-standing problem: most forms of magnesium cannot efficiently cross the blood-brain barrier. Threonate is a unique chelating molecule that shuttles magnesium directly into the central nervous system, raising brain magnesium concentrations in animal and early human studies. Clinical research suggests benefits for working memory, executive function, sleep depth, and age-related cognitive decline. Because the elemental magnesium content per serving is lower than other forms (~144 mg per 2,000 mg dose), it is best used as a brain-focused addition rather than a primary magnesium source.

WHY IT MATTERS

The only magnesium form clinically shown to raise brain magnesium levels, supports memory, learning, and deep sleep.

Natural food sources

Where possible, get Magnesium L-Threonate from whole foods first. Common dietary sources include:

Pumpkin seedsDark leafy greens (spinach)AlmondsBlack beansDark chocolate

Where to buy

Magtein Magnesium L-Threonate Magtein
RECOMMENDED
Magtein, Magnesium L-Threonate
2000 mg (144 mg elemental) · Evening · ~$38/month

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Sleep · stress · muscle relaxation
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Common questions

What is Magnesium L-Threonate?
Magnesium L-Threonate (branded as Magtein) was developed at MIT to address a long-standing problem: most forms of magnesium cannot efficiently cross the blood-brain barrier. Threonate is a unique chelating molecule that shuttles magnesium directly into the central nervous system, raising brain magnesium concentrations in animal and early human studies. Clinical research suggests benefits for working memory, executive function, sleep depth, and age-related cognitive decline. Because the elemental magnesium content per serving is lower than other forms (~144 mg per 2,000 mg dose), it is best used as a brain-focused addition rather than a primary magnesium source.
What is Magnesium L-Threonate used for?
Cognition · sleep depth · brain magnesium. The only magnesium form clinically shown to raise brain magnesium levels, supports memory, learning, and deep sleep.
What is the standard dose of Magnesium L-Threonate?
2000 mg (144 mg elemental), typically taken in the evening. Approximate cost is $38 per month.
How strong is the evidence for Magnesium L-Threonate?
Moderate evidence for its primary uses. See the full study list on the research page.

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