Many people believe that magnesium l-threonate benefits are above, and beyond, for relief from anxiety and stress. In fact, many refer to it as nature’s valium, the master mineral, or the original chill pill. Moreover, this alkaline earth element is in the category of supplemental nootropics, for its inherent ability to increase cognitive functioning.
Surprisingly, it is one of the top nutritional deficiencies in the modern world, yet our bodies use this element for over 600 metabolic functions! Anxiety is not new to our human condition, however, studies show that levels of anxiety have risen drastically since WWII.
Today, anxiety disorders are at the top of the list of mental health issues in industrialized countries around the world, with vitamin D coming in first. In fact, estimations show that only 32% of people in the United States and 50% of those in industrialized countries have healthy levels of magnesium.
As the second most prevailing electrolyte in the human body, it is necessary to keep the level of this mineral at an optimum level to enjoy less anxiety in your day-to-day life. Keep reading to learn more about the best magnesium l-threonate benefits you can derive.
Why Take Magnesium?
Do you know that magnesium is the eighth-most abundant element in our Earth’s crust? Additionally, it comes in ninth, as an element throughout the known universe. Moreover, it is the 11th most abundant element found in the human body.
Dietary Deficiencies
Due to increasing dietary deficiencies over the last 70 years, wide-spread anxiety also continues to be on the rise. Unfortunately, poor eating habits continue to deplete magnesium levels. It is no surprise that fast, and overly processed food, are the culprit for an increasingly higher rate of carbs in our diets.
Lower Stress Levels
Additionally, stress hormones deplete the magnesium you have in your body. As a result, stress often results in anxiety, and panic attacks, due to unhealthy levels of magnesium in our bodies.
Improvement of Cognitive Functions
Conversely, healthy levels of magnesium lead to healthier cognitive functions. Moreover, it is an important part of our bones and teeth, cell propagation, nerve health, and is also a building block of DNA.
Fitness Enhancements
If you’re into fitness you’ll be pleased to know that your electrolyte balance, energy metabolism, and protein synthesis are all enhanced when you take Magnesium. Magnesium also enhances memory, focus, and learning. That makes this a great supplement for students to add their daily supplemental regimen.
Good Bone Health
Along with the thyroid and parathyroid glands, magnesium also plays a role in good bone health. Moreover, it is essential for the metabolism, and absorption of calcium, and is necessary for the conversion of vitamin D into an active form.
In addition to the Magnesium benefits listed above, it is in use for many other types of treatments and conditions. Please note that they all have varying degrees of research, so if any of these conditions, or diseases listed below are of interest to you, we recommend that you continue to do your own research to find the best solutions for you. Here is a comprehensive list of the best magnesium l-threonate benefits.
- Addictions
- Alzheimer’s
- ADHD
- Bipolar disorder
- Blood sugar stabilizer
- Brain aging reversal
- Dementia
- Depression
- Cardiovascular
- GABA increases
- High anxiety
- High blood pressure
- Insulin sensitivity
- Muscle cramping
- Parkinson’s disease
- Schizophrenia
- Seizures
- Stress hormone reduction
Magnesium in “Food as a Supplement”
It’s always advisable to eat healthier foods, in addition to taking supplements. In fact, it’s healthy to think of food as a supplement. Doing so might change your entire outlook about what’s wise to put into your body. The following is a list of foods that are high in magnesium.
Avocados
- One avocado provides 15% of the Reference Daily Intake (RDI).
- High in B vitamins, potassium, and vitamin K.
- High in heart-healthy monounsaturated fat.
Bananas
- 37mg in one large banana provides 9% of the RDI.
- Bananas also provide vitamin B6, vitamin C, fiber, and manganese.
Dark Chocolate
- 64mg in a 1-ounce serving of dark chocolate.
- Contains antioxidants.
- Contains flavanols.
Fatty Fish
- 53mg in 178 grams of salmon, provides 13% of the RDI.
- Fish is also rich in B vitamins, selenium, and potassium.
Leafy Greens
- 157mg in a 1-cup serving of cooked spinach, provides 39% of the RDI.
- Greens loaded with magnesium include collard greens, kale, turnip greens, and spinach.
- It contains plant compounds that help protect against cellular damage.
Legumes
- 120mg in 1-cup of cooked black beans.
- High in potassium.
- High in iron.
- A source of protein for vegetarians.
Nuts
- 82mg in a 28-gram serving of cashews, provides 20% of the RDI.
- Almonds, cashews, and brazil nuts are high in magnesium.
- Contain fiber.
- Contains mono-saturated fats
Tofu
- 53mg of tofu, provides 13% of the RDI.
- One serving provides 10 grams of protein.
Seeds
- 150mg in a 1-ounce serving of pumpkin seeds, for 37% of the RDI.
- Chia, flax, and pumpkin seeds contain prominent levels of magnesium.
Whole Grains
- 65mg in a 1-ounce serving of buckwheat, provides 16% of the RDI.
- Buckwheat and quinoa are also high in protein and antioxidants.
- Buckwheat and quinoa are also gluten-free.
Tip o’ the Hat to Healthline.
What is Magnesium L-Threonate?
Magnesium, as a supplement by itself, does not readily cross into the brain. To remedy this, and to get the best bio-availability possible, manufacturers of this supplement often chelate the magnesium. Chelating is a process of bonding the magnesium with other chemicals. In this case, the chemical in use is threonic acid, which is a vitamin C metabolite.
This process involves chemical conjoins with another atom, or molecule, that then becomes a carrier for the mineral. By the process of chelating, the elemental magnesium then absorbs more easily through the intestines, and into the bloodstream.
The Neuroscientists Who Developed Magnesium L-Threonate
In 2004, a team of neuroscientists at the Massachusetts Institute of Technology (MIT), and the Tsinghua University in Beijing, were the first to bind together magnesium-l-threonate (MgT). In their tests on rats, they found that the supplement led to an elevation in spatial, and associative memory.
Their findings also include an increase in plasticity among synapses that connect neurons, and boosts the density of synapses in the hippocampus. The excellent result of this, is an increase in cognitive abilities. They are now looking into the relationship between magnesium levels, and cognitive functions, in aging people and Alzheimer’s patients.
You will also find many other combinations of magnesium with other chemicals. However, the bio-availability of magnesium l-threonate is greater than any other form of magnesium, apart from magnesium-gluconate.
Magnesium L-Threonate Benefits and Studies
A long list of studies shows resounding benefits from adding magnesium l-threonate to your daily supplemental regimen. Here are some of the most interesting results of this research.
Alzheimer’s and Dementia
One control trial of 44 patients gave results that indicate that magnesium l-threonate improves overall cognitive abilities in aging patients who exhibit memory issues.
Bone Formation and Structure
The suppression of the parathyroid hormone is a symptom of magnesium deficiency. One reason, is that together with the parathyroid hormone that controls the calcium we get from our diet, results in bones that suffer from depletion of calcium, resulting in the risk of osteoporosis.
Brain Health
The need for magnesium is far greater in our brains, than anywhere else in our bodies. Moreover, magnesium plays a vital role in neurological disorders such as acute brain injury, ADHD, anxiety, Alzheimer’s disease, bipolar disorder, and schizophrenia.
Depression
Low levels of magnesium can cause depression to develop over time. Stroke patients, with post-stroke depression (PSD), show significant improvement when they take magnesium.
Human Nervous System
If you find yourself experiencing frequent muscle cramps, twitching, numbness, or tingling, it may be a result of magnesium deficiency. Furthermore, this might lead to abnormal functioning of your muscles and nerves.
Hypertension Risks
Hypertension, more commonly known as blood pressure, has many causes. However, recent research shows that a magnesium deficiency might increase the risk of hypertension. Interestingly, the result of studies of 20,119 cases of hypertension, shows a 5% lower risk when patients take magnesium.
Migraines and Head Aches
Yet another troublesome symptom of low levels of magnesium are migraines, and headaches. Comparatively, in one case-control study, patients given the magnesium supplement have shown that increases in magnesium levels lowers the intensity, and the frequency of migraines.
Muscular Weakness and Aches
Muscular weakness is often a result of insufficient levels of magnesium in our bodies. Of course, this causes weak muscles throughout the body. Unfortunately, this is sometimes fatal when infants with magnesium deficiency are too weak to turn their necks, when they find themselves in the life-threatening position of being face down.
Neurological Disorders
Animal study results show that mice with low levels of magnesium exhibit an increase in anxiety-type behaviors. Equally important for humans, studies show easement of symptoms of anxiety with increases in magnesium intake.
Sleep and Insomnia
Magnesium is one of the most important supplements available for a good night’s sleep. In fact, studies show a significant decrease in symptoms of insomnia over a 4-6 week period. Additionally, in combination with melatonin and zinc, it improves the quality and length of time for sleep.
Vegetarians
It is worth noting that magnesium deficiencies are not common among vegetarians. However, vegans may not get enough threonine, if they do not eat enough seeds, such as beans and peas. But, whether you are vegetarian or not, snack on some trail mix, for a quick boost of magnesium from the nuts and seeds.
Potential Side Effects of Large Doses
Magnesium and Chronic Kidney Disease
One important caution, is to not use magnesium if you have chronic kidney disease, or end-stage renal disease. This is because your body will not be able to eliminate excess magnesium. Furthermore, magnesium becomes toxic under these conditions, and in extreme cases, leads to more serious complications.
Large Doses Lead to Unpleasant Side Effects
Large doses of magnesium have the potential to lead to serious side-effects. In fact, some side-effects include low blood pressure, irregular heartbeat, and even brain fog.
Dosage Guideline for Magnesium L-Threonate
Dosage recommendations for magnesium are 350mg daily for women, and 400mg daily for men. But, with magnesium l-threonate, you will find doses that are as high as 2000mg. It is important to note that this is, however, is equal to 140mg of elemental magnesium. Therefore, if you’re new to magnesium l-threonate, start with 2000mg, and go from there.
Many users like to stack magnesium with calcium, and typically use a 1 part magnesium to 3 parts calcium ratio.
Another stacking strategy, that many use, is with oxiracetam. Interestingly, oxiracetam is a nootropic racetam that inhibits the antagonism of N-methyl-D-aspartate (NMDA) receptors. NMDA receptors are found in nerve cells, as glutamate receptors and ion channel proteins. So, in combination with magnesium, this lends even greater plasticity in the brain functions.
Magnesium L-Threonate Review
First, magnesium is an earth element and nootropic supplement. In studies, it has proven to show significant positive effects for most people. Moreover, with the addition of the l-threonate to the magnesium, this supplement is fast becoming the preferred method of taking magnesium.
Additionally, poor diets lead to anxiety, and other symptoms of magnesium deficiency. What’s more, eating overly processed food brings on symptoms that lead to stress and illness. When this happens, a magnesium l-threonate supplement helps bring your entire body back into balance.
Next, with over half the world’s population suffering from symptoms of magnesium deficiency, this is an important supplement to research. However, this electrolyte is a necessary elemental component of human existence. Therefore, it is incredibly important to keep magnesium at a healthy level in your body.
Moreover, high enough levels of magnesium will increase cognitive abilities. In particular, it is a vital component of healthy bones, teeth, and healthy nerves. It also aids in fighting depression and anxiety.
In conclusion, all these facts lead to magnesium l-threonate benefits being a topic worthy of further research. It is our wish that you find the best magnesium l-threonate for you. Above all, use this knowledge for a healthier, happier you.
These statements have not been evaluated by the Food and Drug Administration. Products discussed are not intended to diagnose, treat, cure, or prevent any disease.