Magnesium is the 4th most abundant mineral in your body. And critical for optimal cognitive health. It is a cofactor in more than 600 enzymatic reactions in your body.
Magnesium assists in converting energy supplied by food to a useable form to produce adenosine triphosphate (ATP). Your primary cellular fuel source made within mitochondria. Magnesium is also needed for the synthesis of RNA and DNA.[i]
In your brain, magnesium regulates the activity in neuron ion channels. These channels are like tiny electrical switches. Governing the flow of neurotransmitters within neurons.
Magnesium also regulates brain synaptic plasticity. Which is critical for learning and memory.
Magnesium is critical to all of your body’s electrical and electrochemical activities. It’s involved in muscle contractions, heart rhythm, nerve function and brain cell activity.
Low blood magnesium levels show up as seizures, hypertension, stroke, migraines, and ADHD. It can also result in insulin resistance and type II diabetes.
Magnesium helps:
- Neuroplasticity: Magnesium controls the ion channels in brain cells. These tiny electrical switches control the transmission of electrical signals within and between neurons. Directly regulating learning and memory.
- Brain Energy: Magnesium is necessary for ATP synthesis. It’s needed for the Krebs cycle that turns sugar and fat from your diet into ATP. The primary fuel source produced within mitochondria in brain cells.
- Neuroprotectant: Low levels of magnesium in your diet correlate to a high incidence of neurodegenerative disease.
Table of Contents
Overview
Magnesium plays an essential role in neuroplasticity and ATP production which is fundamental to learning, memory and cognitive function.[ii]
Magnesium is the 4th most abundant mineral in your body. But many of us in Western society are living with a magnesium deficiency. And most are unaware of this deficiency.[iii]
Magnesium in our diet comes from foods like green leafy vegetables, beans, nuts, seeds, whole grains, poultry, beef, and salmon. Tap, mineral and bottled water also used to be good sources of magnesium. But varies by brand, source and if the magnesium has been filtered out during processing.
Magnesium is an essential part of neuroplasticity. Brain plasticity is the ability of your neurons to make cell-to-cell connections to form and regulate learning and memory.
With aging, or insufficient magnesium in our diet, we lose brain plasticity which results in a loss of cognitive function.[iv] This is why a young person, with an active, flexible brain easily catches new ideas. And simply thinks faster than a person whose brain has lost plasticity and is more fixed in their patterns.
Magnesium is also crucial to synthesizing ATP (adenosine triphosphate). The primary energy source produced within mitochondria in every one of your cells. Including the brain.
ATP must be bound to a magnesium ion (Mg-ATP) in order to be biologically active. This is critically important to how your brain’s mitochondria and cells use ATP. Including the synthesis of DNA and RNA.
To put this in perspective, over 300 enzymes and over 600 enzymatic reactions require the presence of magnesium ions for their catalytic action. Including all enzymes utilizing ATP.
Magnesium is even involved in how the other nootropics in your stack are utilized by cells in your brain. The bottom-line is magnesium could be one of the most important additions to any nootropic stack.
How does Magnesium Work in the Brain?
Magnesium boosts brain health and function in several ways. But two in particular stand out.
- Magnesium is critical for neuroplasticity. Your brain is capable of forming new connections between neurons. When you take in new information, a signal is sent across the synaptic space between neurons. The ability of your brain to form these new connections is referred to as neuroplasticity.
This neuroplasticity is how learning and memories are formed. When these signaling pathways break down, memories fade. And you start to forget simple things like people’s names or phone numbers.
A simple example of how this works is reading this article. As you read this, your brain is forming and reforming new neural connections. When things aren’t optimal, you find yourself reading and re-reading sentences.
Magnesium is critical for maintaining this neuroplasticity. And your ability to learn and form memories. Magnesium ions control the ion channels, or electrical switches for this signaling.[v]
The more signals that these ion channels transmit, the stronger the connections between neurons. And the stronger the formation of the resulting memory.
Many studies demonstrate the detrimental impact of insufficient magnesium on optimal cognitive function.[vi]
- Magnesium is required for ATP synthesis. ATP (adenosine triphosphate) is the main energy source produced within mitochondria in brain cells. 20% of your body’s total ATP is located in your brain.
For ATP to be biologically active, it must be bound to a magnesium ion (Mg-ATP). [vii] About two thirds of your brain’s energy budget is used to help neurons send signals to neighboring neurons. The remaining third is used for housekeeping, or cellular maintenance.
Wei Chen, a radiologist at the University of Minnesota Medical School was co-author of a study on the brain’s use of ATP. The team used magnetic resonance spectroscopy (MRS) to measure the brain’s energy production during shifts in activity.
Their study on lab rats noted that when the rats were knocked out, they produced 50% fewer ATP molecules than when mildly anesthetized. Chen noted that the ATP produced when the brain is inactive goes to cell maintenance.[viii] This housekeeping is important for keeping the brain tissue alive.
The other two thirds are needed for other cellular processes including recharging neurons so they can fire. And create the electrical signals needed for neuron communication. Required for learning, memory, recall and cognition.
Without magnesium, your brain cannot produce ATP, and all brain function breaks down.
How things go bad:
As we get older, our brain chemistry and metabolism changes.
↓ ATP levels decline in mitochondria
↓ Cognition, learning, memory and recall decline
↓ Brain cell plasticity declines
↓ Free radicals damage brain cell mitochondria
All of these changes can happen at any age. And can be a result of not getting an adequate supply of magnesium.
So magnesium supplementation can help for age-related cognitive decline, as well as anyone who wants to boost cognition, learning, recall and memory.
Magnesium to the rescue
Magnesium plays a critical role in supporting neuroplasticity which is fundamental for a youthful, flexible brain. A brain that is optimized to support cognition, learning and memory.
Raising brain magnesium levels has been proven to restore neuroplasticity and improve cognitive function.[ix]
Magnesium deficiency has been associated with Alzheimer’s Disease. Scientists have found that treatment with magnesium-L-threonate decreases β-amyloid deposits in the brain. And is able to rebuild signaling pathways in neurons helping to restore memory.[x]
And magnesium is required for ATP synthesis in brain cells. Providing the mental energy needed for cognition, memory, recall and learning.[xi]
How does Magnesium feel?
Most neurohackers report an increased level of focus, energy, memory, and cognitive ability when supplementing with magnesium.
You should also experience an improved quality of sleep. And have an overall improvement in mood.
The Research
One of most common reasons we use nootropics is to boost memory and mental energy. Memory loss drastically reduces quality of life. And simple brain fog makes it difficult to accomplish the simplest of tasks.
Research has shown that magnesium is involved in memory, learning and cognition on several levels. And supplementing with magnesium is one of the most fundamental things you can do to boost cognition.
Magnesium improves long-term memory
Synapses in the hippocampus and other areas of your brain strengthen the more they’re used. Even brief repetitive activity results in a substantial increase in synaptic strength. The results can last for several hours. Or even weeks afterwards. This is called ‘long-term potentiation’.[xii]
Several studies have been conducted on magnesium supplementation and its effects on memory in the last 20 years. With positive results. This study on aged and young rats found that adding magnesium to their food improved learning.[xiii]
Magnesium relieves depression
Researchers have found magnesium works in the hippocampus to suppress the release of the stress hormone ACTH (adrenocorticotropic hormone). This is the hormone that tells your adrenal glands to release more cortisol and adrenaline.
Too much cortisol eventually damages the hippocampus in the brain. This causes a negative feedback loop which results in even more stress. Which is toxic to the brain and your entire body. And one of the causes of chronic depression.
A study was done with 5,708 people aged 46-49 and 70-74 years old in Norway. The aim of the study was to examine the association between magnesium intake and depression and anxiety.
The researchers concluded that low magnesium intake is related to depression. And they stated, “These findings may have public health and treatment implications.”[xiv]
Another study done with 12 subjects found that magnesium supplementation improved sleep and lowered the stress hormone cortisol. Concluding that magnesium has “possible efficacy… as a mood stabilizer”.[xv]
Magnesium may relieve symptoms of ADHD
Magnesium in the treatment of ADHD is becoming more mainstream. And there is a growing body of research that supports the idea that one of the factors causing ADHD is a lack of magnesium.
A study in Poland showed that 95% of the children examined with ADD or ADHD were magnesium deficient.[xvi]
Dosage Notes
Recommended magnesium dosage in most common forms is 400 mg per day. But the problem is most magnesium supplements don’t work well as a nootropic. Because they don’t cross the blood-brain barrier.
Research begun at MIT by Dr. Inna Slutsky came up with a new magnesium supplement called Magnesium-L-threonate (MgT). This new magnesium compound easily crosses the blood-brain barrier.[xvii]
This form of magnesium was patented and now produced by MagteinTM Science. Several supplement companies sell magnesium with this branded form of magnesium.
Recommended dose of Magnesium-L-threonate is up to 1 gram per day.
Chelated magnesium and lab-grown magnesium are suitable alternatives and covered in more detail below.
Magnesium is water-soluble so you don’t need to take it with a meal, or healthy fat.
Side Effects
Most forms of magnesium can cause diarrhea and bloating if used in excess. Magnesium-l-threonate contains less elemental magnesium per dose and should not cause gastrointestinal upset.
Available Forms
Magnesium is sold as magnesium aspartate, Bisglycinate, citrate, lactate, oxide, chloride, Taurate, and magnesium L-threonate.
Depending on the type of magnesium; it comes in capsules, chewable tablets, powder, extended release tablets, or in a liquid solution.
Magnesium oxide is widely available in supermarkets, drug stores and vitamin shops. It’s popular because it’s cheap to manufacture. But it’s not chelated, and your body does not recognize it as a mineral it can readily use.
As an individual supplement, the patented form of magnesium-l-threonate (MgT) called MagteinTM easily crosses the blood-brain barrier. And is recommended because even in high doses does not cause diarrhea.
Most multivitamins include a small amount of magnesium oxide which is useless as an ingredient.
A far better option is Performance Lab’s NutriGenesis Multi for men or women which includes their proprietary NutriGenesis® form of magnesium grown in a yeast culture. It’s nature-identical and highly bioavailable.
One of the many benefits of magnesium as a nootropic is in helping you fall asleep and stay asleep. But you need higher doses of magnesium to accomplish this. And I get my extra magnesium from …
Performance Lab® Sleep which contains a combination of magnesium Bisglycinate, magnesium Taurate, and NutriGenesis® magnesium. This sleep stack also contains L-Tryptophan and Tart Cherry Concentrate.
The magnesium in this sleep stack works with L-Tryptophan to help synthesize serotonin which then produces melatonin in your brain. And Tart Cherry is a natural source of melatonin. I highly recommend this nootropic sleep stack and you can find my full review here.
Nootropics Expert Recommendation
Magnesium up to 1 gram per day
We recommend using Magnesium as a nootropic supplement.
Your body does not make Magnesium on its own. So to get its benefits it needs to come from your diet. Or you must take it as a supplement.
Magnesium is especially helpful for boosting memory, learning, recall, mood and cognition.
Magnesium is also particularly useful to help alleviate some of the symptoms of ADHD. And to help restore memory caused by neurodegenerative disease like Alzheimer’s.
While most forms of magnesium are helpful for overall health, most are not very helpful for cognitive health. So choose your magnesium supplement wisely.
Magnesium is also useful to help you fall asleep and stay asleep. I recommend my favorite sleep stack Performance Lab® Sleep which has magnesium, L-Tryptophan and Tart Cherry extract.
As an individual nootropic supplement, I recommend magnesium-L-threonate (MgT). MgT has been proven in the lab to easily cross the blood-brain barrier. And to boost cognition.
And if you are counting on getting at least some magnesium from your multivitamin supplement, know that most brands use magnesium oxide which is cheap and not bioavailable.
Performance Lab’s NutriGenesis Multi for men or women is a better choice because it uses nature-identical, lab-grown vitamins and minerals including magnesium. Which are digested easily and go straight to every cell in your body for the energy and repair you need every day.
[i] Grober U., Schmidt J., Kisters K. “Magnesium in Prevention and Therapy” Nutrients. 2015 Sep; 7(9): 8199–8226. (source)
[ii] Slutsky I., Abumaria N., Wu L.J., Huang C., Zhang L., Li B., Zhao X., Govindarajan A., Zhao MG., Zhuo M., Tonegawa S., Liu G. “Enhancement of learning and memory by elevating brain magnesium.”Neuron. 2010 Jan 28;65(2):165-77. (source)
[iii] Rude R.K., Singer F.R., Gruber H.E. “Skeletal and hormonal effects of magnesium deficiency.” Journal of American College of Nutrition. 2009 Apr;28(2):131-41. (source)
[iv] Wang D., Jacobs S.A., Tsien J.Z. “Targeting the NMDA receptor subunit NR2B for treating or preventing age-related memory decline.”Expert Opinion on Therapeutic Targets. 2014 Oct;18(10):1121-30. (source)
[v] Palacios-Prado N., Chapuis S., Panjkovich A., Fregeac J., Nagy J.I., Bukauskas F.F. “Molecular determinants of magnesium-dependent synaptic plasticity at electrical synapses formed by connexin36.” Nature Communications. 2014 Aug 19;5:4667. (source)
[vi] Xu Z.P., Li L., Bao J., Wang Z.H., Zeng J., Liu E.J., Li X.G., Huang R.X., Gao D., Li M.Z “Magnesium Protects Cognitive Functions and Synaptic Plasticity in Streptozotocin-Induced Sporadic Alzheimer’s Model” PLOS One September 30, 2014 (source)
[vii] Garfinkel L., Garfinkel D. “Magnesium regulation of the glycolytic pathway and the enzymes involved.” Magnesium. 1985;4(2-3):60-72. (source)
[viii] Swaminathan N. “Why Does the Brain Need So Much Power?”Scientific American April 29, 2008 Retrieved May 21, 2016 (source)
[ix] Wang D., Jacobs S.A., Tsien J.Z. “Targeting the NMDA receptor subunit NR2B for treating or preventing age-related memory decline.”Expert Opinion on Therapeutic Targets. 2014 Oct;18(10):1121-30. (source)
[x] Yu X1, Guan P.P., Guo J.W., Wang Y., Cao L.L., Xu G.B., Konstantopoulos K., Wang Z.Y., Wang P. “By suppressing the expression of anterior pharynx-defective-1α and -1β and inhibiting the aggregation of β-amyloid protein, magnesium ions inhibit the cognitive decline of amyloid precursor protein/presenilin 1 transgenic mice.”FASEB Journal. 2015 Dec;29(12):5044-58. (source)
[xi] Saylor P., Wang C., Hirai T.J., Adams J.A. “A second magnesium ion is critical for ATP binding in the kinase domain of the oncoprotein v-Fps.” Biochemistry. 1998 Sep 8;37(36):12624-30. (source)
[xii] Madison D.V. “Mechanisms underlying long-term potentiation of synaptic transmission” Annual Review of Neuroscience 1991. 14:379-97 (source)
[xiii] Landfield P.W., Morgan G.A. “Chronically elevating plasma Mg2+ improves hippocampal frequency potentiation and reversal learning in aged and young rats.” Brain Research. 1984 Nov 19;322(1):167-71. (source)
[xiv] Jacka F.N. et. Al. “ Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study” Australian and New Zealand Journal of Psychiatry Volume 43, Issue 1, 2009 (source)
[xv] Held K., Antonijevic I.A., Künzel H., Uhr M., Wetter T.C., Golly I.C., Steiger A., Murck H. “Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans.”Pharmacopsychiatry. 2002 Jul;35(4):135-43. (source)
[xvi] Kozielec T., Starobrat-Hermelin B. “Assessment of magnesium levels in children with attention deficit hyperactivity disorder (ADHD).”Magnesium Research [1997, 10(2):143-148] (source)
[xvii] Slutsky I., et. Al. “Enhancement of Learning and Memory by Elevating Brain Magnesium” Neuron Volume 65, Issue 2, p165–177, 28 January 2010 (source)
Please answer in detail and scientifically: 1 / I asked you about this form of magnesium and what you think about it when the choice is between it and magnesium glycinate. Double Wood Supplements Magnesium L-Threonate. 2 / When the only choice is magnesium glycinate, what do you think is the best and which is your personal preference. This is: Doctor’s Best High Absorption Magnesium Glycinate or this KAL Magnesium Glycinate
1. Double Wood Supplements makes a great product. And Magnesium L-Threonate was specifically designed to cross the blood-brain barrier. The only down-side with magnesium L-Threonate is less elemental magnesium compared to some other magnesium supplements. Which is why Double Wood suggests 4 capsules for 1,000 mg Magnesium L-Threonate which actually contains only 144 mg of elemental magnesium.
2. if you only the choice of Magnesium Glycinate which is provided by Doctor’s Best and KAL, my favorite and the one my wife and I use is the one by Doctor’s Best. Either option takes 4 tablets to get 400 mg of magnesium which is the recommended daily dose for magnesium.
Hello David. I would like to ask you about a (Performance Lab) supplement containing Magnesium, is it sufficient for the daily needs of the body of Magnesium, or should I add another Magnesium supplement, and if so, which Magnesium supplement is the best candidate for use?
The Performance Lab Multi does not provide enough magnesium used on its own. It was designed that way because Performance Lab Sleep also contains higher dosages of magnesium. So when both are used daily you’re closer to what your body and brain need.
My research shows that we need on average 400 mg of magnesium per day for a healthy brain and body. My preferred and separate magnesium supplement is magnesium chelate by Doctor’s Best which you’ll find here: https://amzn.to/2Lwyc8t. I use 4 tablets about an hour before bed because it’s also great for sleep.
Welcome, David, again. What do you think about this type of magnesium. Nature’s Way Mega-DHA. If the option is Magnesium glycinate, what do you think of this as well. KAL Magnesium Glycinate
Hesfa, the first supplement you have is for Nature’s Way DHA which is a great supplement. And the one I used until Performance Lab came up with their Omega-3 supplement. Which I have switched to since.
The KAL magnesium glycinate is the right dose and the right kind of chelate magnesium. The one thing I don’t like about it is the “other ingredients” such as magnesium stearate. Which is not good for your brain.
Hi David, great site! What is your relationship with Performance Lab? Knowing this would help with transparency. Thanks!
Eric, I have an affiliate relationship with Performance Lab. And use their product personally.
David,
I ordered Doctor’s Best High Absorption Magnesium Glycinate Lysinate, 100% Chelated, 100mg per pill from Amazon. The Drs Best brand is a 1.45g pill that contains only 100mg of Mag – that’s an insane amount of filler and a very large pill. In a previous post, you recommended 400mg per night for panic/depression/sleep. I’ve taken it the last three nights (night 1=100mg, night 2=200mg, night 3=200mg). Last night, I developed terrible stomach cramps and diarrhea, which seems to be a sign of too much magnesium. It’s a shame, because I felt the relaxation benefits.
Should I cycle doses or stop taking it altogether? Or try a different brand? (If so, can you recommend a different brand?) Thanks!
Ann, you are correct that 400 mg magnesium is too much for you right now. But you can likely build up to it.
I suggest you go back to a dose you were comfortable with. Use that for a week or two. Then add another tablet. And do that for a week or two. You can build up to the recommended dose that way but slowly.
Another option you may want to try is another form of magnesium. It’s called Magnesium L-Threonate and it was designed specifically to cross the blood-brain barrier easily. Not sure if it will work better for you. But it may. If you decide to try it, here’s one that is pure with no extra “other ingredients”: https://amzn.to/2IQT5JY
Thanks again for another great article! My question is how is magnesium best absorbed (with food or on an empty stomach) and are there any supplements that you shouldn’t take at the same time as magnesium to avoid interactions or loss of effectiveness? Thank you!
David, magnesium is water-soluble so you don’t need to take it with a meal, or healthy fat.
And you do not need to worry about anything competing with magnesium either. But since higher doses like 400 mg are recommended it’s best to take it before bed.
David, so you don’t feel that taking magnesium chelated with an amino acid alongside a high protein source food like poultry or beef would reduce it’s absorption due to competition with the aminos in the meat?
Mark, according to this study, “Increased intakes of protein and fructose improve apparent magnesium absorption (magnesium intake minus fecal excretion) in humans”. And “the effects of dietary components on magnesium absorption probably are critically important only at low intakes of magnesium” https://pubmed.ncbi.nlm.nih.gov/1496118/
Hi David,
What is your take on magnesium hydroxide plus seltzer (CO2)rendering magnesium bicarbonate? I hear the bicarbonate helps lower ph but how available is the magnesium compared to these other forms?
I find this is working for me but just wondering if it could work better with MgT.
Kevin, another name for Magnesium hydroxide is Milk of Magnesia which is used as a laxative. Great for your gut. And thank God, it doesn’t make it past the blood-brain barrier. That could get ugly. 🙂
Hi David, I would like to know please if consuming 400 Mg of magnesium citrate will give me benefits such as crossing the Blood Brain Barrier? or what disadvantages does this form of magnesium have? (It is the only one that I can obtain in my country besides Carbonate and Oxide)
– The other question in the recommendations you mention consuming 1 gram per day, but I have read that in some answers that 400 Mg is enough, is it correct?
Fernando, 400 mg of magnesium per is sufficient. You can use up to 1 gram but it’s not necessary.
Magnesium citrate is good because it also provides a bit of a laxative effect if that’s what you need. Magnesium glycinate is better if you want the brain benefits. Carbonate and oxide forms are not good choices. They’re cheap and provide little benefit.
Thanks for Responding David, Do you mean that although Magnesium Citrate does not cross the Blood Brain Sweep, it still provides benefits of magnesium itself, such as helping to sleep?, (I am not looking for the effect of going to the bathroom)
The other question is all magnesium glycinates Are they chelated or can there be non-chelated versions? And if they were, would they still be better than the other citrate versions for example?
Would you also help me to confirm please if this form of vitamin E is good enough and has 8 isomers in the ingredient list?
NOW Foods Vitamin E with mixed tocopherols
Finally I would like to know please if Is it still necessary to consume Vitamin K1 if the diet is insufficient of it or our body could be fully benefited only with the supplementation of vitamin K2 without the need for VK1?
Fernando, if it’s not chelated, your body does not recognize it as a mineral it can readily use. Magnesium L-Threonate was specifically designed to cross the blood-brain barrier. But other chelated forms of magnesium is sufficient amounts and used daily long-term will work as well.
Magnesium that is not chelated is basically ground up rock. Do your best to get one that is chelated even if it’s not L-Threonate. Regular chelated magnesium helps sleep by relaxing smooth muscle which relaxes you and prevents muscle twitching. Which contributes to quality sleep. Any chelated form of magnesium is better than citrate or oxide.
That NOW Foods Vitamin E should work well because it has the full spectrum of isomers which work together.
It is not necessary to use Vitamin K1. Your body and brain need Vitamin K but it uses the sub-types that come in Vitamin K2.
I know you are a very busy man but you have changed my life with your answers. thanks for your generosity David.
I understood what you told me but, I only have a doubt, in my country there are only magnesium Glycinates that do not specify that they are Chelates and I fear being deceived by the companies, They do not say TRAACS either. In short, can there be magnesium Glycinate not Chelated?, or even if not specified, all Magnesium Glycinate are chelated?
Finally, I just want to know if this form of vitamin K2 is enough to cover my daily requirements? Now Foods Vitamin K2 (MK7)
And I like to know your opinion, please, about the rule of drinking 8 glasses of water a day, is it true or does it actually cause overhydration?
I promise to share your work until I die as a thank you for your help
Fernando, if it’s labeled Magnesium Glycinate it’s chelated.
As for Vitamin K2, ideally you’d get a supplement that includes all K2 sub-types including MK-4 and MK-7. This one by NOW Foods includes MK-7 which is critical. If that is all that is available I suggest buying that supplement. Far better and beneficial than just plain Vitamin K1.
I think the old ‘rule’ of drinking 8 glasses per day is an over-simplification. You drink enough water to keep you hydrated. Too much can be dangerous to your health. As can not enough water.
Hi David,
I really appreciate your thorough insights and am hopeful that you can help me with a Magnesium issue I’ve been trying to solve for years. I know that other people have it too, because i see questions about this all over the internet, but “experts” always dismiss it as being due to something else. Magnesium increases urination for me, to such an extent that it feels excessive and problematic…like I’m actually depleting minerals from my body. I have tried every form of magnesium I can find, and this problem continues. The only thing I’ve found that impacts this at all is to simultaneously supplement with calcium. This HELPS but doesn’t SOLVE the problem. And I keep reading negative things about taking more calcium than magnesium… Do you have any information about why this is happening, and what I might do about it? I’d like to take Magnesium because I struggle with almost all the issues linked to deficiency. Thanks.
Luanne, magnesium helps relax smooth muscle cells. Which is one of the benefits of magnesium for sleep. Unfortunately, that would also relax smooth muscle cells in your bladder. Making you feel like you want to pee more often. Don’t think there’s any getting around that.
You may want to try magnesium L-Threonate which was designed to cross the blood-brain barrier. Maybe that would help? Not sure but worth trying.
Hi David
Thank you so much for your help. I’m so so truly appreciative of your guidance. I found this study on Magnesium and ADHD.
https://www.ncbi.nlm.nih.gov/books/NBK507249/
Are they using Magnesium-L-threonate? I only have Magnesium glycinate. Do you think it would be just as effective? I wanted to use this with some P-5-P I purchased to help my 6yr old with ADHD symptoms.
Again thank you for the guidance
Rica, I’ve found magnesium glycinate to be effective. You do not necessarily need to use magnesium L-Threonate.
Hello David
Magnesium Bisglycinate also call chelated magnesium?
thanks
Serge, yes, it is magnesium chelated with glycine.
David
I just kinda had an odd experience with Magnesium Chloride. I had my mother who has dementia on a regimen. I strongly believe that the 2000 mg doseage of curcumin that i was giveing her twice per day was helping her. She started putting sentences together and talking more clearly. She was doing great until i introduced oral magnesium chloride to her system. I was doing magnesium chloride topical oil for about. 2 weeks and she was doing fine. But then i put her on magnesium chloride oral. I at first started her on lose dose each nite before bed to ease her in to the magnesium chloride. I bumped her dose up little by little each nite slowly for about three nites. Each following morning she seemed alittle more agitated and less conversating. Then the 4th 5th and 6th nites i gave her larger doses and her agitation REALLY picked up. So i figured after about 6 days on oral magnesium chloride- i figured just to give it up. I sent back my magnesium oral and topical supplements back for a refund. Meanwhile shes still agitated. I wish i wouldnt of tried the oral magnesium chloride. I believe it might be the culprit in her agitation resurfaceing. Does oral magnesium chloride take away from other supplements effectivness?
Cy, it sounds like magnesium chloride was the culprit here. Not a good idea to use it as a supplement. It’s the cheapest form a magnesium available and used for magnesium metal production, dust and erosion control, and in gardening.
The only minerals humans should be consuming are chelated. And for nootropic value it’s why we use Magnesium L-Threonate.
Well the Magnesium Chloride i bought was pharmaceutical grade and based off of the reviews on amazon i assumed it was safe and effective but mom didnt react good to it. Ive been really working hard on her. Its taken me years. She was really starting to come around. I was feeling great! But this has reversed all of that. I hope and pray she can get back to where she was ten days ago?? I think i will try that magnesium l theornate instead. Thanks David
Hi David. Just picked up Magnesium Glycinate. Looking for it to help with my anxiety and depression. The bottle indicates take 2 pills/400mg. Do you think this dose will help?
I’m taking it in addition to fish oil with 1,000mg EPA, and Vit D3 3,000 IU. I’m also going to add L-Tryptophan 500mg at night. Is this all a good approach or do you have any recommendations? I just started all this as I can’t handle the side effects of anti-depressants.
John, it’s worth trying. But it depends on the root cause of your anxiety and depression. I’ve written a couple of posts to help you figure that out if you’re interested:
https://nootropicsexpert.com/best-nootropics-for-social-anxiety/
https://nootropicsexpert.com/best-nootropics-for-depression/
Please study those posts to see what you’re dealing with. And why a methodical approach to experimenting with different nootropics may be what it’ll take for you to start feeling better.
Thanks, David. Actually, your posts are what led me to trying L-tryptophan. Before that, I was considering St. John’s Wort and did pick up Perika. But after I read your post on SJW, I get the feeling that you think it is too risky. Is that correct or would you recommend still trying it? I took L-tryptophan last night and today I do feel more relaxed. Hope it is not placebo and it’s actually effective for me.
I’m also intrigued by Ashwagandha. Would there be any issues adding it to what I’m currently taking?
John, honestly I can’t remember what your already taking. But if you’re not using any prescription meds then you may want to try St.John’s wort. I caution people from using St. John’s wort because it’s so potent. But if you’re careful and don’t take it with any drug that may be contraindicated with it then try it and see if it works for you.
I have a couple of questions:
(1) You don’t mention Magnesium Malate at all, and I had read/heard that it was a gentle form of magnesium that compares to citrate or glycinate in bioavailability.
(2) When taking Magnesium-L-Threonate, most of the brands I’ve looked at provide the following dosage recommendations: 3 capsules daily providing 150 mg of elemental magnesium from 2085 mg of Magtein Magnesium-L-Threonate. Since this is only 150 mg of elemental magnesium, do you recommend supplementing with additional mag? From another source, or all from threonate?
Thank you. I just found your website yesterday, and am really enjoying your information!
Teresa, dosage of magnesium varies. As long as it doesn’t cause diarrhea you should be fine.
Hi David,
Is it ok to take Glycinate form of magnesium up to 800 mg/day divided in two daily doses, first half AM and second before bed? Aiming at both reducing daytime anxiety (in combination with other supplements) and improving sleep.
Thanks
Aleksandar, that’s what I do and it’s fine. The side effect of too much magnesium is usually diarrhea. If that happens you’ll know to back off some.
Hello David,
I normally take magnesium capsules, today i decided to take them directly put them on the spoon and when i took them my mouth tasted like metal and my tongue burned.
¿Could you explain or have any idea why is it?
Thank you so much
Laura, magnesium is a mineral. But it is available in several different formulations. For brain health and cognition you need a chelated magnesium like Glycinate or L-Threonate. The additives are going to contribute to their taste as well.
But not sure why you’d want to swallow a powder on a spoon. Capsules or tablets work well.
The latest research seems to indicate Sodium and Potassium should ideally be at a 1:1 ratio. It also seems to indicate the same for Magnesium and Calcium, which makes sense when you think of it. Even though there’s only 25 mg of Magnesium, it is used in a few thousand metabolic reactions. The body hangs onto Calcium but Magnesium is just thrown away. Reference “Magnesium Miracle” Dr Carolyn Dean and Morley Robbins’ (Magnesium) Root Cause Protocol. And FYI, I am someone who experiences the laxative effect on 100 mg of Magnesium. Where your tipping point is depends on your gut health I think.
Hello David,
i have a lot of triggerpoints in my body. I’ve tried dry needling,but they keep coming back. Do you know if it’s possibly because i have a magnesium defficiency, which leads to muscle tension? And i have another question. Does magnesium bisglycinate also work for muscle relaxation?
Thanks in advance!
Bes, the only way to find out if it’s a magnesium deficiency is to take magnesium every day for a couple of weeks and see if the problem goes away. Then you’ll know for sure.
When it comes to minerals the best supplements are chelated versions or grown from a special kind of yeast. Try 400 mg magnesium bisglycinate before bed for a couple of weeks and see what happens.
thanks David. I have a question. A lot of brands do have for example 500 mg (of which is 100mg elemental magnesium). Do i need 400mg in total or 400mg elemental magnesium in a capsule.
Bes, you need 400 mg of elemental magnesium. But I don’t recommend increasing your dosage on some of these supplements just to get to 400 mg. Because it depends on what the remaining 400 mg is in that 500 mg supplement. Too much magnesium will cause diarrhea.
Hi David, i tottaly agree with 400mg total… thats why i want to ask you if you take only performance multi and Sleep? because in performance sleep is only 100mg of total magnesium which i think is too low..that makes total 117 mg of elemental magnesium with Multi included..
Marek, I personally find it helps to add 3- 400 mg magnesium in addition to what you are getting in these supplements.
I take an active b complex and a high dose of fish oil a little over 800mg of dha, is it okay to take magnesium l threonate with all that? I also take 1000iu of vitamin d, I’m hoping it may help with my anxiety and panic disorder.
Ryan, we need at least 400 mg of magnesium daily because it’s involved in so many functions in the body. So yes, it is definitely OK.
Forget about RDA levels, you need 10000 iu of vitamin D3 in conjunction with 100 mcd of vitamin K2 (mk7) which reverses calcium buildup in the arteries
Yorgee, what you say it true to a degree. But Vitamin D3 is fat-soluble and does build up in tissue. So if you are doing 10,000 IU of D3 you should be getting your levels checked every once in a while.
So many types of Mg is confusing!
Why Theronate, Oxidide, Glicinate etc?…
Very tiring
And shame on this world selling what doesn’t work? Why are there no strict laws on this?!
Question is – does one type do something different than another?
Robert, the adult human body contains about 25 grams of magnesium. And the type or form of magnesium that your body recognizes from food is chelated magnesium. Most cheaper dietary supplements containing magnesium and nothing more the ground up rock. The dietary supplement industry is self-regulating for the most part and manufacturers can use any kind of magnesium they want. Usually the cheaper the better.
Your body does not recognize ground up rock as food. So you need the same type of magnesium as you’d get from plants or meat in your diet. Look for Magnesium L-Threonate, Magnesium Glycinate, or Magnesium Taurate.
Hi David,
Can I take 400mg (RDA value) of elemental Magnesium at once or should I divide the dosage?
Sam, best to take it all at once about 60 mins. before bed.
Hallo David
I like to know with supplement is good for ED.
Thanks
Roger, 6,000 mg L-Arginine + 2,000 mg L-Citrulline work well for ED.
Hallo David
Can magnesium chloride use for long time par exemple all year?
Thanks
Absolutely! Most of us are deficient in magnesium so taken daily and long-term is best.
Hallo David
I like to know if magnesium chloride help to sleep?
Thanks
Adjai, it may help sleep but not sure how well it crosses the blood-brain barrier. My research found that chelated magnesium is needed for best results.
Hi David,
Is Mag-L T safe to take with NAC? I want to take it for social anxiety, depression, and migraines. Thanks!
Kaya, they are absolutely safe to use together. But I suggest using NAC morning and night. And Magnesium before bed.
Hi David, what is the difference between chelated magnesium and magnesium l-theonate? Is one superior to the other? Thanks.
Dan, both forms of magnesium are chelated. Magnesium ‘chelate’ is typically bound to the amino acid glycine which helps in it’s absorption. And is great for sleep because glycine is an inhibitory neurotransmitter.
Magnesium L-Threonate is magnesium chelated or bound to L-Threonate which affects NMDA receptors. Helping long-term potentiation which is critical for forming long-term memory.
Hello David,
I was wondering which other forms are also effective to use. L-threonate is pretty expansive compared to the oxide version. Would something like magnesium citrate be OK? Thanks.
Mart, a better option and the one I use a couple of times per day is a chelated form of magnesium called magnesium glycinate. This is the one I recommend: https://amzn.to/2PCXnSo
Hi . David
What is the brand that you recommend. The link seems dead. Thanks in advance
Kong, the links in this review are working as I just tested them. They go to either my review of Performance Lab supplements or to their website where you can buy them.
Or are you looking for a separate magnesium supplement?
Hi David,
Thanks for this great article on Magnesium.
Based on this I’ve started taking L-Threonate (1 g) for sleep and anxiety. And I noticed a difference almost immediately.
I understand that L-Threonate provides great cognitive benefits. But does it provide the needed benefits for other areas of the body like muscles and bones or is it necessary to take another form of Magnesium for this?
Thanks.
Yes it does.
Hi David,
So far I’m happy with the results of Mg L-Threonate. But after an in depth study of Mg and taking into consideration certain symptoms (and moderate improvement on starting Mg) I believe I’m deficient in this mineral. Listening to folks like Morley Robbins, Carolyn Dean and Dr. Rhonda Patrick it’s become clear that taking more than one form of Mg might be beneficial.
I’ve tried Mg Glycinate with no gastrointestinal issues. So I’d like to use Mg Glycinate at night and Mg L-Threonate in the day. But I’m confused about dosages and was hoping you could shed some light please…
From what I can tell Mg Glycinate has about 14% elemental Mg. And L-Threonate has 8%.
So on a gram of Mg Glycinate I’ll get 140 mg of elemental Mg. And on a gram of Mg L-Threonate I’ll get 80 mg.
That’s way below the RDA for one thing. But I guess a healthy diet and good multivitamin will make up the rest.
My question though is this; is it safe to take a gram of each of these? Considering they will be taken at either end of the day. Sorry if this sounds like a stupid question.
Thanks 🙂
Gabriella, not a ‘stupid’ question at all.
1 gram of each may be a little too much. I’d start with 500 mg of each and see how your body does. My doctor has me on 400 mg 3-times per day of magnesium glycinate and I don’t have any problem with it.
The nice thing about magnesium is the first sign of too much is diarrhea. Which is not the worst thing that can happen. If it does happen then you reduce your dose until your body stops complaining.
hey david,
is it safe to take 500mg magnesium supplement i bought it and it can not be broken into two pieces and i get good result whenever i take it and i get 150 gm from my diet i am worry about overdose as per should i take this please give your suggestions it is really helpful to me
Deepak, I use much more magnesium per day than what you are suggesting with no problem. The most severe ‘side effect’ of a little too much magnesium is diarrhea.
thank you david i wish you live forever for giving your good service thank you so much 🙂
Thank you David!
Hi David
I have been taking magnesium complex once a day before sleep and I would like to start Magnesium-L-threonate instead.
The suggested time to take Magnesium-L-threonate is twice a day, once during the daytime and another before sleep.
Is it OK if I will take it only once before sleep?
Thank you.
Mick, yes and that’s when I take magnesium. About 90 mins. before bed. Helps me sleep and have a pleasant experience in the bathroom the next morning.
Hi David,
I’m Taiwanese. I extremely appreciate your nootropics supplement introduction in your YouTube videos.
I want to take 300 mg of magnesium glycinate to support my sleep quality too. I’m wondering that when we fall asleep, our digestive system would slow down. Then magnesium will not be totally absorbed and will hoard in our body which may cause damage. Is taking magnesium before bed really a good idea? Thank you!
Zhongting, I’ve been using 400 mg magnesium glycinate before bed for years with only great results. No negatives. Magnesium is water-soluble and your body expels excess magnesium once your body figures out what it needs.
David, I have been taking magnesium glycinate powder 1000mgs 2/d to increase my vary low 1.6. Do you think mag l-threonate will increase my level to two (2) or there about. I had a kidney transplant 7 years ago. Kidney numbers look great.Try to make some kind of suggestion on how to take l-threonate . I seem to be absorbing vitamin d vary well, but not magnesium. Thanks Ricky
.
Ricky, try magnesium l-threonate and see if it works for you. Recommended dose of Magnesium-L-threonate is 1 gram per day. In you case you may need more. But start with the lowest recommended dose and go from there.
Magnesium reduced anxiety big time. I would go so far to say that it cures anxiety. Thanks.
Thank you for these ideas, I am going to try.
You know some doctors suggest to take supplements during some time, and then to take a break. For example Taking them for 3 months, then 1-2 months off, and repeat the cycle again. I guess for some thigns is too long a break. I have heard it about Vitamins and Magnesium mainly. I dont know the medicine logic behind this. Do you have an opinion about that from a nootropics point of view?.
Thank you!
Joseph, some nootropic supplement should be cycled. Here’s one example, DHEA is steroid hormone. Most recommend using it for a month then taking a month “hormone holiday”. But I use it every day and have great results. Because my body desperately needs DHEA.
There is no reason to cycle vitamins and minerals because your body and brain need these nutrients every single day. The only thing to be cautious about are dosages, and if there are fat-soluble. Water soluble vitamins not used by your body are excreted in urine. But fat-soluble supplements are stored in fat. And can build up to toxic levels over time if you are dosing too much.
See dosage instructions and side effects for each vitamin and mineral here on Nootropics Expert. Then you’ll know which to cycle and which ones you can use every day.
Clearly explained David. Thank you. Your page is very good let me tell you. Wish you the best.
If I’m supplementing with 1g magtein l threonate per day, how much extra elemental magnesium would I require?
John, 1 gram is the recommended dosage so you are getting enough magnesium with your current dose.
Hi David,
I have read through the Magnesium questions and answers, but I can’t find an answer for this:
I am looking at Magtein/Magnesium L-Threonate, and you say to take ‘up to 1g per day’.
But for the few suppliers that sell it on iherb, they all say a serving size is 3 capsules, which in total contains ‘Magnesium (as magnesium l-threonate) 150mg + Magtein (magnesium l-threonate) 2g.
So am I right to think that this serving size is double what you recommend?
Should I therefore only take 1 capsule, as this would then be 2g divided by 3 = 666mg Magtein L Threonate, which seems to fall in line with what you recommend (‘up to 1g’) ?
Doctor’s Best, NOW, and Source Natural all show the same serving size/amounts.
Or am I misunderstanding something?
Thank you!
Chris
Chris, there is no harm in taking more magnesium. This mineral is critical to our overall well-being and most are deficient.
The sign that you are overdoing it is diarrhea. If that happens, reduce your dose to a more tolerable level. I suggest following the manufacturer’s recommended dosage. And if it’s too much you know the signs. All you need to do is cut back on your dose.
Hi David,
I was just doing some research on magnesium Threonate and am finding the labelled dosage rate a bit confusing and was hoping you might be able to throw some light. For examples some brands have the following: “Serving size, 3 capsules, amount of magnesium per serving, 144mg (from 2000mg of magnesium L- threonate). So am I getting 144mg per serving or 2000mg? Or does it mean that 144mg per serving is the same as 2000mg of Mag L-Threonate? Sorry for the dumb question and maybe it has an obvious answer?
Thanks again.
Paul, not a dumb question. The 144 mg is more than likely the available “elemental” magnesium in that dose. The remainder are the carrier (in this case L-Treonate) and any other additives.
Hello David,
All brands I see have that 3 capsules equals 2g of magnesium L- threonate. But recommended dose is 1g, so you would need to take 1 capsule and empty half of another one?. Sounds messy. Do you know any brand with capsules with 1g of magnesium L- threonate, or even 500mg each please?.
Thank you.
Joseph, I’m not familiar with dosage per capsule of individual brands of magnesium. But I would not be too concerned about it because the worst “side effect” of a little too much magnesium is diarrhea.
I suggest trying the first one you mentioned where 3 capsules = 2 g magnesium. And start with one capsule. See how your body reacts. Then in 2 – 3 days increase your dosage to two capsules.
David, Can I ask you if you are not familiar because you take magnesium via the Performance Lab Sleep?. I see on their website that it has 100mg of Magnesium per capsule, but recommended dose is 1000mg?.
As I was planning also adding L-Tryptophan to my stack. I see this product has it as well, 250mg per capsule. So it should be 2 capsules for recommended dose of 500mg?. Enough?.
It is all to address anxiety-stress+insomnia
I have in mind so far the ones you call “basics”: DHA, magnesium, and the Perfomance Lab MultiVitamin. And then had thought, from reading your great work during last week, a combination of L-Tryptophan, Ashwagandha(not sure about Gotu Kola side effects), plus Bacopa Monnieri. Dont know if adding one or two of L-Theanine, Rhodiola Rosea, Lions Mane, Lemon Balm or Picamilon, can be redundant to those. I have still to read it all more thoroughly. I dont mention Aniracetam because I have the impression it is more of an antidepressant, boosting energy-alertness. My problem is more anxieaty-stress. But I might be wrong.
Thank you David!
Joseph, Performance Lab Sleep is two capsules for 100 mg magnesium and 250 mg L-Tryptophan. I personally add another 300 mg magnesium and in your case would take an additional 250 mg L-Tryptophan before bed.
Use that stack along with DHA, and the Multivitamin for a few days and you should begin to feel less anxiety.
If you still need more antianxiety help then try adding L-Theanine and Lemon Balm. They should be easy to get and should work fairly quickly. See how that works for you and report back if you need more help.
What is the half life of magnesium l threonate?
John, the only thing I could find is a half-life of magnesium in the body of 1,000 hours: https://www.physiology.org/doi/abs/10.1152/jappl.1966.21.6.1688. Once you get adequate levels of magnesium in your body the rest is expelled naturally.
I have been taking 500mg magnesium citrate with no side effects for years. Itried life extension neuro mag ( magnesium l-threonate) last night for first time. I had a difficult time waking up the next morning. Then diarreah symptom started. Any idea why?
James, magnesium l-threonate was created to be much more bioavailable. And diarrhea is a symptom of a little too much magnesium. Try cutting your new magnesium supplement in half by cutting the tablet, or emptying out half the capsule. And see if that solves the gastrointestinal issue. This can happen with any version of magnesium and is simply an indicator of a little too much magnesium at once. It’s not dangerous.