Nourishing the Brain with Magnesium L-Threonate
Written by Tracy Pritchard (MS, CNS, LDN)
With the growing interest in longevity and reduced likelihood of cognitive decline, many are on a quest for natural solutions that can positively influence the brain. Brain health drives many conditions associated with cognition not limited to memory, anxiety management, dementia, and sleep disorders. Even without the presence of neurodegenerative disease, the brain experiences structural and functional changes with each passing year. Brain growth peaks around age twenty-five followed by shrinking brain volume. After age 40, expect approximately 5% shrinkage per decade, with greater acceleration after age 70. As the brain shrinks it becomes less efficient, and cognitive functions decline.
Researchers have indicated that diet, along with environmental factors, influence cognitive ability. Proper food and nutrients may support neuronal health as well as mental fitness. Magnesium is an essential mineral and cofactor involved in more than 300 enzymatic reactions in the body. It is essential for energy production, nerve and muscle function, immune system support, muscle function, bone health, blood sugar support and more. Magnesium is found in many whole food sources including dark leafy greens, legumes, pumpkin seeds, black beans and more. However, there is extensive evidence of widespread magnesium deficiency. Evidence supports the use of magnesium supplementation in the prevention and treatment of hyperlipidemia, asthma, premenstrual syndrome, preeclampsia and as therapeutic intervention for additional health-related conditions.
Foods and supplements are a hot topic for anyone wanting to enhance brain health and provide a natural boost supporting mental tasks. While much attention has been given to foods such as fatty fish (omega-3s) and blueberries (antioxidants), magnesium sources should also be considered due to their beneficial influence on brain function. Other forms of magnesium (citrate, glycinate, gluconate, sulfate, etc.) are beneficial and commonly used for diverse purposes, however, most of them have poor brain bioavailability. The amount of magnesium that crosses from the digestive tract into cerebrospinal fluid (CSF) via the blood is tightly controlled by active transport systems. In one study, increasing blood magnesium by 300% only resulted in a 19% change in CSF magnesium.
A group of scientists at the Massachusetts Institute of Technology (MIT) discovered Magtein, a unique patented form of magnesium, which is the only form of magnesium shown to cross the blood- brain barrier and increase magnesium concentrations in the brain. Magtein is magnesium L-threonate, MgT, (magnesium chelated to threonic acid – a metabolite of vitamin C). This compound allowed them to study the influences of long-term elevation of brain magnesium on cognitive functions without inducing negative side effects. Initial studies reported that increasing brain magnesium enhanced learning abilities, working memory, and short and long-term memory.
One major role of magnesium is modulating N-methyl-D-aspartate (NMDA) receptors. These receptors are located in the brain and spinal cord. Magnesium serves as a doorman for these receptors, which are found on nerve cells and control synaptic plasticity and memory function. Plasticity describes the ability to change; it is this ability that allows for learning and memory. Synapses are the basic units of neural communication; connections between neurons may become less plastic due to aging or disease. Elevation of brain magnesium has been shown to prevent synapse loss and reverse memory deficits in older rats. Magnesium is found inside these receptors and “helps the receptor open up for meaningful input while blocking the binding sites from stimulating triggers. This means that fewer NMDA receptors are blocked when magnesium levels are low, leaving them vulnerable to being stimulated more often. Overtime, overstimulation and excitotoxicity can lead to neuronal degeneration, which may contribute to chronic diseases. An animal model of chronic neuropathic pain found that magnesium L-threonate was able to prevent and restore short term memory deficits by reversing the dysfunction of the NMDA receptors along with influencing TNF-alpha expression.
Another study explored the influence of MgT supplementation on learning and memory and found that supplementation enhanced learning new skills in young rats while preventing memory decline in aging rats. A randomized double-blind, placebo-controlled human trial evaluated Magtein in four areas of cognition including executive function, working memory, attention, and episodic memory along with measurements of sleep quality and emotional state. While many people have heard of the benefits of magnesium for sleep and typically turn to magnesium glycinate or magnesium citrate to relax, magnesium threonate is a promising intervention due to its brain bioavailability and effects on cognition, memory, and mood. A 2024 study reported improved sleep quality, especially deep/REM sleep stages, improved mood, energy, alertness, and daily activity and productivity with MgT supplementation.
While there is no fountain of youth, preserving healthy brain function and youthful memory performance via diet and lifestyle measures can support an aging brain. No matter one’s age, a healthy brain is indispensable.
Interested in trying to start your own magnesium supplement regimine?