When it comes to taking magnesium l-threonate, the recommendation is the same for most products. If you are using capsules, it is suggested to take one in the morning and two capsules before going to bed. If you are using powder, you can mix a tablespoon with water or juice and drink it either in the morning or in the evening. It is important to note that an excess of magnesium can cause loose stools. For most people, the recommended dose of magnesium l-threonate is 144 mg of elemental magnesium (pure) daily, given as three capsules.
It is suggested to have two in the morning and one in the evening. However, some people may be able to tolerate more than 500 mg of supplemental magnesium without any issues. ND suggests using 1 g in the morning and evening at first, but later cutting off the afternoon dose. It is important to note that just because a brand-name product has been studied does not necessarily mean that it is more effective than generic magnesium l-threonate. Animal research results suggest that magnesium l-threonate might be particularly useful for anxiety disorders, such as phobias and post-traumatic stress disorder, but human studies are needed. Magnesium l-threonate easily crosses the blood-brain barrier, which is the brain's protective filter, to reach the brain where it's needed.
Magnesium supplements with low bioavailability, such as magnesium oxide, are avoided to treat sleep problems as they may produce a laxative effect that does not promote sleep. Magnesium L-threonate, when taken in large quantities, increases the accumulation of magnesium in the body, which leads to conditions such as low blood pressure, increased heart rate, slow breathing, etc. The better absorption of these magnesium supplements helps to increase the intake of the supplement, which can allow better results in improving sleep symptoms and anxiety. The only reported side effects of magnesium l-threonate are headaches, drowsiness, or a feeling of increased blood flow to the head. Although excess magnesium from food sources does not pose a health risk to healthy people (because their kidneys eliminate excessive amounts in the urine), high doses of magnesium supplements do carry potential health risks. Older men can increase their dose to 420 mg a day and women in that age group should consume 360 mg of magnesium L-threonate every day for best results.
The company behind Magtein partnered with Stanford University in a clinical trial, The Use of Magnesium L-Threonate for the Enhancement of Learning and Memory in People With Leve to Moderate Dementia. There is evidence that magnesium l-threonate may increase brain-derived neurotrophic factor (BDNF), a protein that stimulates the formation of new brain cells. Magnesium should not be taken if you have kidney disease, as the kidneys normally remove magnesium from the body. The most common forms of magnesium that cause diarrhea are carbonate, chloride, gluconate, and magnesium oxide. In addition, a separate article published in the journal Pain Physician found that magnesium L-threonate prevents and reverses memory deficits associated with chronic neuropathic pain. Research studies over the years have shown that magnesium L-threonate improves the density of synapses within the brain, which in turn leads to better memory and cognitive function.