Magnesium L-Threonate for Health & Longevity - Quick Reference Sheet
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Magnesium L-Threonate for Health & Longevity

Created on 07/09/2026 – Quick Reference based on Evidence Review created using AI4L / Opus 4.8 – Audit

A brain-targeted form of magnesium built to reach the brain better than standard supplements. In people with memory or focus complaints, early human studies point to modest gains in thinking speed and executive skills, plus a calmer nervous system. Sleep benefits are weaker than marketed. Generally well tolerated; serious risk only with poor kidney function. (Full Review)

Protocol

Dose
1.5–2 g/day
Magnesium L-threonate salt; ~144 mg elemental magnesium
Timing
Evening
30–60 min before bed; split morning + evening for daytime cognition
Titration
Start low
~1 g first week, then increase toward 1.5–2 g if tolerated
Time to effect
Cognition
4–12 weeks
Cognitive changes assessed over trials
Calm & stress
Within days
Calming effects, if present

Benefits

Contraindications
  • Advanced kidney disease (eGFR <30 mL/min/1.73m²)
  • Significant heart-conduction disease (high-degree heart block, marked bradycardia)
  • Myasthenia gravis
  • Pregnancy and breastfeeding
    •
Key Interactions
  • Antibiotics (tetracyclines, fluoroquinolones)
  • Bisphosphonates, levothyroxine
  • Gabapentin
  • Diuretics (loop, thiazide, potassium-sparing)
  • Digoxin
  • Magnesium-containing antacids and laxatives
  • Proton pump inhibitors
  • Other magnesium supplements (glycinate, citrate, oxide)
  • High-dose calcium, zinc
  • Sedating/hypotensive agents (glycine, apigenin, L-theanine, GABA, antihypertensives)
    •

Risk & Side Effects

  • Medium: Gastrointestinal disturbance
    •
  • Low: Sedation, drowsiness & next-day grogginess; hypermagnesemia in kidney impairment
    •
  • Speculative: Unknown long-term safety of chronic high brain magnesium; headache & paradoxical restlessness
    •

Monitoring

Marker Target Why
RBC magnesium 6.0–6.5 mg/dL Reflects cellular magnesium stores
Serum magnesium 2.0–2.4 mg/dL (upper-normal) Screens for deficiency or excess
Kidney filtration (eGFR) / creatinine eGFR >90 mL/min/1.73m² Confirms kidneys can excrete excess magnesium
Ionized (free) magnesium 0.54–0.67 mmol/L Measures the biologically active fraction
Serum calcium & 25-hydroxy vitamin D Calcium 9.0–10.0 mg/dL; vitamin D 40–60 ng/mL Magnesium interacts with calcium and vitamin D handling

Cadence: Baseline, recheck at ~3 months, then every 6–12 months

Qualitative Assessment

  • Memory, word recall, and mental clarity over weeks
  • Focus and reaction/processing speed during demanding tasks
  • Ease of falling asleep, sleep depth, and morning restfulness
  • Daytime calm versus grogginess or over-sedation
  • Any gastrointestinal changes signaling the dose is too high
Not medical advice. Educational distillation of a single evidence review. Confirm any decision with a qualified clinician, especially in the presence of prescription drugs or chronic conditions.