Magnesium threonate is a type of magnesium and an important mineral. Magnesium is necessary for enzyme activities, protein synthesis, glucose management, muscular function, and neuron function, among other things.
Evidence suggests that people with a high magnesium intake or circulating levels may have a lower risk of dementia and other age-related disorders. This could be related to magnesium’s role in the brain and nerves.
Magnesium threonate is discussed in this article, along with its benefits and potential negative effects. It also looks at the role of magnesium in the body and the symptoms that a person can have if they don’t get enough of it.
What is magnesium threonate?
Magnesium threonate, also known as magnesium L-threonate, is a synthetic magnesium compound. It’s a salt that formed when magnesium and threonic acid are combined in a manufacturing process. This acid is formed when vitamin C is broken down in the body.
Magnesium threonate is quickly absorbed by the body. According to certain animal studies, magnesium threonate is more effective than magnesium sulfate at boosting magnesium ions in the brain and improving cognitive function. As a result, doctors may recommend magnesium L-threonate to normalize a person’s magnesium levels as well as for potential cognitive advantages.
Benefits
Magnesium L-threonate has the potential to boost cognitive performance since it can easily raise magnesium levels in the brain. However, research is still in its infancy and is primarily based on animal models.
Magnesium threonate, for example, was discovered to help protect against brain cell loss and retain cognitive function in zebrafish in a 2020 study.
In a 2019 study, magnesium threonate successfully raised magnesium in cerebrospinal fluid and protected against motor impairments and dopamine neuron death in a mouse model of Parkinson’s disease.
Magnesium threonate has been shown to help with memory and nerve pain.
Side effects
A person’s health is generally not jeopardized if they consume high doses of magnesium through meals. Taking a magnesium threonate supplement or another supplemental type of magnesium, on the other hand, may cause in adverse effects such as:
- abdominal cramping
- nausea
- diarrhea
Magnesium toxicity can cause if you consume more than 5,000 milligrams (mg) of magnesium per day.
- muscle weakness
- nausea and vomiting
- difficulty breathing
- heart problems
- low blood pressure
- urine retention
- lethargy
Dosage
There is currently no daily allowance for magnesium L-threonate. Many firms, on the other hand, sell magnesium L-threonate supplements that contain 1500–2000 mg of magnesium per dose.
Magnesium intake guidelines differ. Males and females over 31 years old should consume 420 mg and 320 mg, respectively, of recommended dietary allowances (RDAs).
Manufacturers claim that 2000 mg of magnesium L-threonate only contains 144 mg of elemental magnesium.
Why do we need magnesium in the body?
Magnesium is a mineral found in abundance in the human body and in a variety of foods. Magnesium is required for approximately 300 enzyme activities and is essential for biological functioning. It’s necessary for:
- energy production
- glycolysis, the breakdown of glucose to produce energy
- DNA synthesis
- bone development
- calcium and potassium transport
- protein synthesis
- brain function
- muscle and nerve function
- blood sugar control
- blood pressure regulation
Learn more about why we need magnesium here.
Magnesium deficiency
Magnesium deficiency is uncommon in healthy people who eat a balanced dietTrusted Source. This is because if there isn’t enough magnesium in the body, the kidneys limit how much magnesium they excrete.
People who eat a low-magnesium diet, have an alcohol use disorder, take certain drugs, or have certain other health issues may develop a magnesium deficit.
The following are early signs of magnesium deficiency:
- loss of appetite
- tiredness
- weakness
- nausea
- vomiting
If the deficiency continues, a person may develop:
- muscle cramps
- seizure
- numbness
- abnormal heart rhythm
- tingling sensations
Because of the change in how their body regulates mineral homeostasis or balance, the individual may experience low serum calcium or potassium levels in severe situations.
Alternative supplements
Various alternative supplements may be able to improve a person’s cognitive performance.
Fish oils
The omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are high in fish oil supplements (EPA).
According to research, these fatty acids have a variety of health benefits, especially for the brain. DHA contributes to brain structure and function, whereas EPA contains anti-inflammatory properties that may protect the brain from the consequences of aging.
Learn more about fish oils here.
Resveratrol
The antioxidant resveratrol can be found in a variety of foods. Chocolate, peanuts, red wine, and the purple and red fruit skins of blueberries and raspberries are among them.
According to certain studies, consuming resveratrol supplements can assist strengthen the hippocampus, which is a portion of the brain. Memory is aided by the hippocampus. As a result, resveratrol may aid in the prevention of age-related cognitive deterioration.
Ginkgo biloba
The Ginkgo biloba tree is the source of this herbal supplement, which is one of the most extensively utilized in the world. Its supporters claim it can aid in the treatment of dementia, cardiovascular disease, and sexual dysfunction.
Ginkgo supplements, according to some study, can help reduce age-related cognitive decline and boost memory and thinking skills. However, the findings of studies examining its effects are mixed.
Acetyl-L-carnitine
The amino acid acetyl-L-carnitine is produced naturally by the body and contributes to energy generation.
Supplementing with acetyl-L-carnitine, according to the manufacturers, can aid with memory and alertness.
Animal studies have revealed that acetyl-L-carnitine supplementation could boost the brain’s antioxidant defenses and help counteract cognitive decline as people age.
In addition, human studies suggests that it could help people with dementia or Alzheimer’s disease improve their brain function. Its function, however, is still unknown.
Conclusion
Magnesium threonate is one of the many forms of magnesium, a mineral that is found in abundance in the body.
Magnesium is required for more than 300 enzymatic reactions and is involved in DNA synthesis, muscle and nerve function, mental functions, and other processes.
Magnesium deficiency can cause a variety of symptoms, ranging from nausea and vomiting to serious heart difficulties.
Magnesium threonate may aid to raise magnesium levels in the bloodstream. It may lessen the incidence of dementia and other age-related disorders by successfully raising magnesium levels in brain cells.
Sources:
- https://pubmed.ncbi.nlm.nih.gov/25954194/
- https://pubmed.ncbi.nlm.nih.gov/25627672/
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://www.medicalnewstoday.com/articles/magnesium-threonate
- https://www.cancer.gov/publications/dictionaries/cancer-drug/def/magnesium-l-threonate
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8249833/
- https://www.ncbi.nlm.nih.gov/books/NBK541024/
- https://pubmed.ncbi.nlm.nih.gov/28807823/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7284336/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6857673/
- https://pubchem.ncbi.nlm.nih.gov/compound/Threonic-acid
- https://pubmed.ncbi.nlm.nih.gov/32590943/
