Is Magnesium Threonate Good For Sleep?

In 2010, researchers identified a new form of magnesium called Magnesium Threonate [1]. This unique compound has been shown to directly influence brain cells, boosting their resilience, enhancing cognitive function, and alleviating stress.

This discovery raises the question: "Can Magnesium Threonate improve sleep?" What is the most effective way to use it to support overall health? Let’s delve into these aspects in the following article.

What Is Magnesium Threonate?

Magnesium-L-threonate (abbreviated as MgT) is a magnesium salt discovered recently that efficiently delivers magnesium to brain cells without significant loss over time. This makes it particularly effective for enhancing cognitive function, supporting brain health, and reducing stress.

Is Magnesium Threonate Good For Sleep?

Numerous studies have confirmed the benefits of Magnesium Threonate (MgT) for brain health and sleep quality. Here are some notable examples:

• Chengxiang Zhang et al. (2022): A study involving 109 healthy adults in China, aged 18 to 65, who took 2 g of MgT daily for 30 days reported significant memory improvement. Participants not only experienced better sleep but also demonstrated enhanced information retention [1].
• Heather A. Hausenblas et al. (2024): In a trial with 80 participants aged 35–55, subjects were given 1 g of MgT (or a placebo) for 21 days. Results showed extended deep sleep duration, increasing alertness during the day [2].
• Inna Slutsky et al. (2010): After multiple experiments on mice, researchers found that administering 50 mg/kg/day enhanced brain cell connectivity and reduced stress indicators [3]. This suggests that MgT may help improve sleep quality by relaxing the brain and facilitating quicker, more effortless sleep onset.

These studies collectively affirm that Magnesium Threonate can effectively address sleep issues, ensuring better sleep quality and reducing stress or fatigue caused by sleep deprivation.

Benefits of Magnesium Threonate for Sleep

Brain-Penetrable Magnesium

The chemical structure of Magnesium Threonate (MgT) is known for its ability to cross the blood-brain barrier (BBB) efficiently, offering benefits such as enhanced brain function, a lower risk of memory decline, balanced nervous system activity, and stress reduction.

A study involving 1.2 mM of MgT added to drinking water for mice over 28 days showed a significant increase in magnesium concentration in cerebrospinal fluid and serum (21.6%), unlike MgSO4, which only elevated magnesium levels in serum [4, 5]. As a result, the mice displayed greater comfort and relaxation.

Neurotransmitter Regulation

MgT inhibits the excessive release of neurotransmitters that overstimulate the brain before sleep by acting on glutamate receptors [6]. This helps users fall asleep more easily. Furthermore, Magnesium L-threonate stimulates the release of GABA, a neurotransmitter that temporarily suppresses brain activity, inducing feelings of calm and relaxation.

MgT also reduces activity in NMDA receptors (proteins responsible for transmitting nerve impulses to the brain) before bedtime, minimizing overstimulation that can lead to difficulty sleeping [7].

Muscle Relaxation

Magnesium Threonate limits excessive calcium accumulation in the body. High calcium levels can lead to muscle tension and cramps. Furthermore, MgT reduces the activity of the neurotransmitter N-methyl-D-aspartate, which is associated with psychotic disorders and seizure-related conditions. This aids in muscle relaxation and enhances overall sleep quality.

How Much Magnesium Threonate for Sleep

The recommended dosage of Magnesium Threonate varies depending on an individual’s health condition. However, a common guideline is 2 g per person daily, typically divided into two capsules of 0.504 g each, taken twice in the morning and evening [1].

Adults must not exceed 3 g per day to avoid potential side effects like nausea, constipation, fatigue, etc. [8]. To determine the exact dosage suitable for you, it is best to consult a doctor for personalized advice.

When to Take Magnesium Threonate for Sleep

For optimal sleep benefits, the best time to take Magnesium L-Threonate is 30 minutes to an hour before bedtime. This allows the magnesium compound to calm brain cells and reduce stress, facilitating a smoother transition into sleep.

Does Magnesium Threonate Make You Sleepy?

Magnesium Threonate promotes restful nighttime sleep without causing drowsiness during the day when used correctly and at the proper dosage. To enhance sleep quality further, complement your MgT supplementation with a healthy diet and lifestyle habits to ensure overall well-being and better rest.

Magnesium Threonate Side Effects

Exceeding the recommended compound dosage can lead to adverse effects, and Magnesium Threonate is no exception. Common side effects include nausea, diarrhea, and stomach discomfort. Additionally, individuals allergic to magnesium or those who are pregnant, breastfeeding, or dealing with kidney issues should avoid MgT supplementation to ensure safety.

Is Magnesium L-Threonate Better Than Glycinate for Sleep?

Both compounds effectively improve sleep quality, though their mechanisms differ. Magnesium L-Threonate crosses the blood-brain barrier (BBB) to soothe the nervous system directly, while Magnesium Glycinate not only aids relaxation and sleep but also alleviates common magnesium deficiency symptoms like itching and a warm sensation.

However, Glycinate may take slightly longer to work than L-Threonate. Consult a healthcare professional to determine the best form of magnesium for your needs.

Conclusion

This comprehensive guide addresses the question, Is Magnesium Threonate Good for Sleep? Magnesium L-Threonate is a specialized form of magnesium recognized for its positive effects on brain health, sleep quality, and overall relaxation. To minimize potential side effects, using it in moderation and consulting a healthcare professional is essential.