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    mineral
    beginner
    semi synthetic

    Magnesium L-Threonate

    The only form of magnesium clinically shown to cross the BBB. Developed at MIT. Supports sleep quality, memory, and synaptic plasticity.

    12h half-life 60min onset water-soluble moderate

    Quick Facts

    Common Dose

    2000mg Magtein (144mg elemental Mg)

    Dose Range

    1000–2000mg

    Frequency

    1x daily, evening preferred

    Half-Life

    12 hours

    Onset

    60 min

    Duration

    12 hours

    Cycling

    Not required

    Legal Status

    otc_supplement

    How It Works

    Increases brain magnesium concentrations. Enhances NMDA receptor function, promotes synaptic density, and supports long-term potentiation.

    Neurotransmitter Pathways

    nmdagabasynaptic_plasticity

    Effects & Benefits

    sleep_quality
    memory
    learning
    anxiety_reduction
    synaptic_density

    Dosing Guide

    Beginner
    1000mg Magtein (144mg elemental Mg)
    Standard
    2000mg Magtein (144mg elemental Mg)
    Advanced
    2000mg Magtein (144mg elemental Mg)

    ⚠️ Start low and increase gradually. Individual responses vary.

    Side Effects & Safety

    Potential Side Effects

    DrowsinessLoose stools at high doses

    Contraindications

    Kidney disease

    Drug Interactions

    antibiotics_tetracyclinebisphosphonates

    What the Community Says

    "Highly recommended for sleep and as a foundational supplement. The Huberman effect made this extremely popular."

    very positive
    Community ranking: #9 most discussed

    Based on analysis of r/Nootropics, r/StackAdvice, and r/biohackers

    Research & Evidence

    Enhancement of learning and memory by elevating brain magnesium

    2010 — Neuron

    Increased brain Mg levels and improved memory in rats; enhanced synaptic density

    PubMed

    Best Stacked With

    Where to Buy

    Estimated cost: $25/month

    Cycling Protocol

    No cycling required — can be taken daily.

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    Frequently Asked Questions

    Related Guides & Articles

    Check Interactions

    See how Magnesium L-Threonate interacts with other compounds in your stack.

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