Magnesium-L-Threonate (1g/day) vs. Placebo for Sleep Difficulties:
π Improved deep & REM sleep
β‘ Increased energy & daytime productivity
π§ Better mood & mental alertness
Unlike other compounds, MgT is highly bioavailable in the brain. Here's the study 1/11π§΅π x.com
π Improved deep & REM sleep
β‘ Increased energy & daytime productivity
π§ Better mood & mental alertness
Unlike other compounds, MgT is highly bioavailable in the brain. Here's the study 1/11π§΅π x.com
π¬ The Study Design
This was a randomized, double-blind, placebo-controlled trial on 80 adults (ages 35-55) with self-reported sleep issues.
They took 1g of MgT (or placebo) daily for 21 days, measuring sleep & function through:
βοΈ Objective sleep tracking (Oura Ring)
βοΈ Self-reported sleep & mood questionnaires /2
This was a randomized, double-blind, placebo-controlled trial on 80 adults (ages 35-55) with self-reported sleep issues.
They took 1g of MgT (or placebo) daily for 21 days, measuring sleep & function through:
βοΈ Objective sleep tracking (Oura Ring)
βοΈ Self-reported sleep & mood questionnaires /2
π Key Sleep Findings (vs. Placebo)
MgT significantly improved:
β Deep sleep score (p < 0.001)
β REM sleep score (p = 0.020)
β Light sleep time (p = 0.006)
β Overall sleep efficiency
These are critical for memory consolidation, cognitive function, and recovery. /3 x.com
MgT significantly improved:
β Deep sleep score (p < 0.001)
β REM sleep score (p = 0.020)
β Light sleep time (p = 0.006)
β Overall sleep efficiency
These are critical for memory consolidation, cognitive function, and recovery. /3 x.com
π‘ Daytime Benefits of MgT (vs. Placebo)
β Higher energy levels (p < 0.001)
β Improved mood & mental alertness (p < 0.05)
β Less grouchiness & better behavior upon awakening
β Higher productivity throughout the day
This suggests MgT not only improves sleep but also enhances overall well-being. /4
β Higher energy levels (p < 0.001)
β Improved mood & mental alertness (p < 0.05)
β Less grouchiness & better behavior upon awakening
β Higher productivity throughout the day
This suggests MgT not only improves sleep but also enhances overall well-being. /4
π The Mechanism
MgT is able to cross the blood brain barrier and increase magnesium levels in the brain and neuron cells, which other magnesium compounds might not do as effectively. This potentially regulates neurotransmitters like GABA & glutamate, improves melatonin levels, and enhance synaptic plasticity. /5
PMID:Β 27178134
MgT is able to cross the blood brain barrier and increase magnesium levels in the brain and neuron cells, which other magnesium compounds might not do as effectively. This potentially regulates neurotransmitters like GABA & glutamate, improves melatonin levels, and enhance synaptic plasticity. /5
PMID:Β 27178134
Why MgT Over Other Forms of Magnesium?
Most magnesium supplements have poor brain bioavailability.
MgT is designed to effectively enter the brain, making it potentially the best form for cognitive & sleep benefits. /6 x.com
Most magnesium supplements have poor brain bioavailability.
MgT is designed to effectively enter the brain, making it potentially the best form for cognitive & sleep benefits. /6 x.com
π How to Use It?
In the study, participants took 1g (1000mg) MgT daily 2 hours before bed. I have been taking it for years, but only 300 mg. I would definitely start slow as the first time I took a high dose I felt flushed and unwell. But I might consider increasing the dose after the results of the study. /7
neurocentria.com (also original image source)
In the study, participants took 1g (1000mg) MgT daily 2 hours before bed. I have been taking it for years, but only 300 mg. I would definitely start slow as the first time I took a high dose I felt flushed and unwell. But I might consider increasing the dose after the results of the study. /7
neurocentria.com (also original image source)
π§ͺ Is MgT Safe?
It's best to check with your doctor before starting a new supplement, especially if you have pre-existing medial issues. That said, no major side effects were reported in the study, suggesting it is safe. /8 x.com
It's best to check with your doctor before starting a new supplement, especially if you have pre-existing medial issues. That said, no major side effects were reported in the study, suggesting it is safe. /8 x.com
Study Limitations
While the results are promising, this study has several limitations that should be considered before drawing strong conclusions.
First, the study lasted only 21 days, leaving uncertainty about long-term efficacy. While improvements were observed within this timeframe, we donβt know if the benefits persist with continued use or if tolerance develops over time. With 80 participants, the findings are promising but would benefit from replication in larger, more diverse populations to enhance generalizability. While objective sleep data was collected using Oura Rings, outcomes such as mood, energy, and productivity were based on subjective questionnaires, which may introduce bias. /9
While the results are promising, this study has several limitations that should be considered before drawing strong conclusions.
First, the study lasted only 21 days, leaving uncertainty about long-term efficacy. While improvements were observed within this timeframe, we donβt know if the benefits persist with continued use or if tolerance develops over time. With 80 participants, the findings are promising but would benefit from replication in larger, more diverse populations to enhance generalizability. While objective sleep data was collected using Oura Rings, outcomes such as mood, energy, and productivity were based on subjective questionnaires, which may introduce bias. /9
Limitations Continued
Participants' pre-existing magnesium levels were not measured, making it unclear whether the observed benefits apply universally or primarily to individuals with magnesium deficiencies. While this study suggests MgT may improve sleep and cognitive function, larger, longer-term trials are necessary to confirm its effectiveness and optimal dosing strategy. /10
Participants' pre-existing magnesium levels were not measured, making it unclear whether the observed benefits apply universally or primarily to individuals with magnesium deficiencies. While this study suggests MgT may improve sleep and cognitive function, larger, longer-term trials are necessary to confirm its effectiveness and optimal dosing strategy. /10
In summary, Magnesium-L-Threonate (MgT)βa highly bioavailable form of magnesium in the brainβsignificantly improved sleep quality, energy, mood, alertness, and productivity in this study.
The dose used was 1g/day, taken 2 hours before bed. /11 x.com
The dose used was 1g/day, taken 2 hours before bed. /11 x.com
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