Introduction
Magnesium is one of the most important minerals in the human body. EFSA has confirmed that magnesium contributes to normal functioning of the nervous system, maintenance of normal psychological function, reduction of tiredness and fatigue, and normal muscle function.
But there are many magnesium forms — and one has generated particular interest in recent years: magnesium L-threonate, also marketed under the brand name Magtein.
What is magnesium L-threonate?
Magnesium L-threonate is a magnesium salt of L-threonic acid (a metabolite of vitamin C). This form was patented by scientists at MIT (Massachusetts Institute of Technology).
The distinguishing feature of this form is its ability, shown in research, to raise magnesium levels in the brain more effectively than some other magnesium forms. Animal studies have demonstrated that magnesium L-threonate crosses the blood-brain barrier (Slutsky et al., 2010).
Important note: most studies have been conducted in animal models. Human studies are limited but growing in number.
How does it differ from other magnesium forms?
Magnesium glycinate
Bonded to the amino acid glycine. Very good bioavailability and gentle on the digestive tract. Glycine itself is a calming amino acid. Best all-purpose magnesium form.
Magnesium citrate
Bonded to citric acid. Good bioavailability, moderate price. May have a mild laxative effect stronger than glycinate. Best price-to-quality ratio.
Magnesium oxide
High elemental magnesium content (~60%) but poorer bioavailability. Often used as a laxative. Not the best choice as a magnesium supplement.
Magnesium taurate
Bonded to taurine. Some studies suggest benefits for cardiovascular health. Taurine itself supports the heart.
Comparison table
| Feature | L-Threonate | Glycinate | Citrate | Oxide | Taurate |
|---|---|---|---|---|---|
| Brain magnesium elevation | Research supports | Moderate | Moderate | Weak | Moderate |
| General bioavailability | Good | Very good | Good | Poorer | Good |
| Digestive tolerance | Good | Best | Good (mildly laxative) | Poorer | Good |
| Elemental magnesium | ~8% | ~14% | ~16% | ~60% | ~9% |
| Price/month | €25–45 | €10–25 | €5–15 | €3–8 | €15–30 |
| Research volume | Limited (growing) | Moderate | Extensive | Extensive | Limited |
When to choose magnesium L-threonate
- Your primary goal is supporting cognitive function — L-threonate has been specifically studied for raising brain magnesium levels (Mickley et al., 2013)
- You are interested in emerging research suggesting this form's potential for supporting memory and learning
- You are willing to pay a premium price for an innovative form
- You want to add it alongside another magnesium form — L-threonate's low elemental magnesium content means it may not cover your full daily magnesium needs on its own
When to choose another form
- General magnesium deficiency — glycinate or citrate are more practical and affordable, providing sufficient elemental magnesium
- Budget is limited — citrate offers the best price-to-quality ratio
- Digestive issues — glycinate is the gentlest
- Cardiovascular health — taurate may be an interesting choice
- You need a high elemental magnesium dose — L-threonate contains only ~8% elemental magnesium, meaning a large number of capsules
Important: the dosage question
Magnesium L-threonate contains only about 8% elemental magnesium. This means a typical dose of 2000 mg magnesium L-threonate contains only ~144 mg of elemental magnesium. The EFSA recommended daily intake for magnesium is 375 mg.
Therefore, if you use L-threonate as your sole magnesium source, you may not get sufficient elemental magnesium. Many users combine L-threonate with another form (e.g., glycinate or citrate).
Frequently asked questions
Is magnesium L-threonate scientifically proven?
Animal studies are promising. Human studies are limited but growing. It is currently one of the most actively researched magnesium forms. Be aware that results are preliminary.
Does L-threonate replace other magnesium forms?
Not necessarily. Due to its low elemental magnesium content, it makes sense to use it alongside another form if your goal also includes addressing general magnesium deficiency.
Are Magtein and magnesium L-threonate the same thing?
Magtein is the brand name/patent for magnesium L-threonate. All Magtein is magnesium L-threonate, but not all magnesium L-threonate products are necessarily Magtein brand.
When is the best time to take L-threonate?
Many users take it in the evening, since magnesium supports relaxation. But there is no strict rule — consistency is more important.
Are there side effects of L-threonate?
Magnesium L-threonate is generally well tolerated. Some people may experience mild digestive discomfort. If you have health concerns, consult your doctor.
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References
1. Slutsky I, Abumaria N, Wu LJ, Huang C, Zhang L, Li B, Li F, Bhatt DK, Bhatt R, Liu G. (2010). Enhancement of learning and memory by elevating brain magnesium. Neuron, 65(2), 165-177.
2. Mickley GA, Hoxha N, Luchsinger JL, Rogers MM, Wiles NR. (2013). Chronic dietary magnesium-L-threonate speeds extinction and reduces spontaneous recovery of a conditioned taste aversion. Pharmacology, Biochemistry and Behavior, 106, 16-26.
3. Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. (2016). Efficacy and safety of MMFS-01, a synapse density enhancer, for treating cognitive impairment in older adults: a randomized, double-blind, placebo-controlled trial. Journal of Alzheimer's Disease, 49(4), 971-990.
See also:
Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
