Magnesium L-Threonate
Magnesium L-threonate is a novel magnesium compound engineered to cross the blood-brain barrier, elevating cerebrospinal fluid magnesium & synaptic density; human RCTs demonstrate improvements in cognitive performance, memory, & sleep quality in adults.
Evidence last reviewed: 04 Apr 2026
The evidence for magnesium L-threonate includes low-quality RCTs indicating potential benefits for sleep and cognitive performance. However, the sample sizes are small, and more robust studies are needed to confirm these effects.
Cognitive performance & memory in healthy adultsHealthy Chinese adults aged 18–65 years · double-blind placebo-controlled RCTLow
A 30-day double-blind RCT (n=109) found Magtein®PS (magnesium L-threonate-based formula) produced significant improvements versus placebo across all 5 subcategories of the Clinical Memory Test & the overall memory quotient; older participants showed greater cognitive gains than younger participants.
Sleep quality & daytime functioning in adults with sleep problemsAdults aged 35–55 with self-reported sleep difficulties · RCTLow
A 21-day RCT (n=80) of magnesium L-threonate (1 g/day) found the treatment group maintained sleep quality while placebo declined; objective Oura ring data showed significant improvements in deep sleep, REM sleep, & light sleep duration; mood, energy, alertness, & daily productivity were also improved.
Sleep and Recovery Enhancement
Combining Valerian with Magnesium L-Threonate can enhance sleep quality and promote recovery. Valerian is known for its calming effects, while Magnesium L-Threonate supports relaxation and cognitive recovery.
Forms & usage▾
Take 1 g daily, preferably in the evening for sleep support.