Magnesium L-threonate is a form of magnesium that has been shown to be effective in increasing magnesium levels in the brain. It is believed to reduce the risk of dementia and other age-related diseases. However, there is no exact time frame for when it will start working as it varies from person to person. Generally, people experience changes in their cognitive ability after three weeks, although it may take up to six weeks for some.
The best results can be seen after 12-16 weeks of use, so consistency is essential. The recommended dose of Magnesium L-threonate is 144 mg of elemental magnesium (pure) daily, given as three capsules of Mag Threonate. You can have two in the morning and one in the evening. An excess of magnesium will cause loose stools, so it is important to not exceed the recommended dose.
Most people can tolerate up to 200 mg a day without any problems, while some can tolerate up to 500 mg. Magnesium is essential for more than 300 biochemical reactions in the body and plays an important role in the nervous system and brain. Unfortunately, most Americans do not get enough magnesium from their diet and suboptimal magnesium levels increase with age. In a randomized, placebo-controlled trial in 44 adults aged 50-70 years, the group that received a daily dose of 1.5 to 2 grams of magnesium L-threonate showed cognitive function and noticeably improved executive in just 12 weeks.
Magnesium L-threonate easily crosses the brain's protective filter, the blood-brain barrier, to reach the brain where it's needed. It has been shown to increase brain-derived neurotrophic factor (BDNF), a protein that stimulates the formation of new brain cells. It also blocks the regulation of tumor necrosis factor alpha in the hippocampus, which is essential for memory deficits. Magnesium should not be taken if you have kidney disease, as the kidneys normally remove magnesium from the body.
It is important to choose a high quality supplement that does not contain artificial ingredients, food colors, flavor variations, and preservatives. If supporting brain performance is important to you, you may want to consider taking magnesium L-threonate. It has been shown to be effective in increasing magnesium levels in the brain and improving cognitive function and executive performance. The best results can be seen after 12-16 weeks of use, so consistency is essential.
