Magnesium threonate is a supplement that can be used to improve learning and memory, reduce anxiety and stress, relieve pain, improve cognitive function and regulate sleep.
These benefits are possible because this supplement is made up of magnesium and threonate, or L-threonate, an organic acid with antioxidant and anti-inflammatory action. It helps to increase the availability of magnesium in the nervous system.
Magnesium threonate is sold in pharmacies in the form of 200, 300, 400 and 500 mg capsules. However, the recommended dosage varies depending on each person's individual needs and objectives. Therefore, this supplement should be used as prescribed by a doctor or registered dietitian.
Health benefits
The benefits of magnesium threonate include:
1. Improving cognition and memory
Magnesium threonate helps improve cognition and memory, because threonic acid crosses the blood-brain barrier to increase the bioavailability of magnesium in the central nervous system.
This supplement helps to regulate N-methyl-D-aspartate receptors, which is a glutamate receptor. It is the brain's main excitatory neurotransmitter and optimal functioning is associated with improved memory, learning and cognitive function.
2. Reducing anxiety and stress
Magnesium threonate helps to reduce anxiety and stress by regulating GABA receptors. GABA is a neurotransmitter that has relaxing effects on the nervous system and can promote well-being and tranquility.
3. Regulating sleep
By regulating GABA receptors, magnesium threonate has an anxiolytic and calming action that helps you to relax and regulate your sleep patterns.
Magnesium threonate also plays a role in the formation of melatonin, a hormone that is also associated with adequate sleep.
Also recommended: How to Fall Asleep Fast: 10 Tips for a Good Sleep tuasaude.com/en/how-to-fall-asleep-fast4. Preventing neurodegenerative diseases
Magnesium threonate can help prevent neurodegenerative diseases such as Alzheimer's and Parkinson's because it regulates the N-methyl-D-aspartate receptor in the brain. It is beneficial for maintaining the health of neurons and preventing their breakdown.
Furthermore, magnesium threonate also decreases inflammation in the brain by inhibiting the activation and action of pro-inflammatory cytokines.
5. Relieving pain
By helping to reduce inflammation and decreasing the action of inflammatory cytokines (like TNF-α) in the central nervous system, magnesium threonate can also be taken to relieve chronic and acute pain.
Magnesium malate vs magnesium threonate
Magnesium malate is indicated to boost energy, improve physical performance and reduce chronic pain associated with diseases like fibromyalgia. This supplement affects glucose metabolism, muscle contraction and relaxation and also helps to reduce fatigue, weakness and muscle pain.
Magnesium threonate is a supplement that generally acts on the central nervous system and is therefore mainly indicated for improving cognitive function and memory, as well as reducing anxiety and regulating sleep.
How to take
Magnesium threonate should be taken orally with a glass of water.
This supplement is sold in the form of 200 mg, 300 mg, 400 mg and 500 mg capsules, and the recommended dosage varies between 200 mg and 1 g per day.
However, the daily dose to be taken can vary depending on your individual goals and nutritional needs.Therefore, it should be be taken as recommended by a doctor or registered dietitian.
When is the best time to take magnesium threonate?
There is no best time to take magnesium threonate. However, this supplement should preferably be taken with meals to prevent stomach irritation.
Possible side effects
Magnesium threonate may cause some side effects, like headache, diarrhea, nausea, cramping, or stomach irritation.
Excessive use of this supplement can cause magnesium poisoning, which can lead to symptoms such as face numbness or tingling, nausea, vomiting, muscle weakness, low blood pressure and irregular heartbeat.
Contraindications for use
Magnesium threonate should not be used by people who are allergic to the components of this supplement, not by people with kidney problems.
People who use medications or other supplements on a regular basis should inform their doctor before taking this supplement.
Pregnant or breastfeeding women and children should only use magnesium threonate as approved by a doctor.