Nutrition Articles

How Much Magnesium L-Threonate Should You Take to Improve Your Brain Health?

A 2022 study found that magnesium L-threonate improves memory, learning, cognitive abilities, and recall. Magnesium L-threonate can cross the blood-brain barrier, which may explain its ability to improve brain functions.1

Zhang C, Hu Q, Li S, et al. A Magtein®, magnesium L-threonate-based formula improves brain cognitive functions in healthy Chinese adults. Nutrients. 2022;14(24):5235. doi:10.3390/nu14245235

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Magnesium L-Threonate Dosage

There are no recommended dietary allowance (RDA) guidelines for magnesium L-threonate supplementation, but you can reference the magnesium guidance to get a general idea.

Below is a chart with the magnesium RDA: 2

Always talk to a healthcare provider or pharmacist to determine the best dose for your situation.

Magnesium RDA
Age	Male	Female	Pregnancy	Breastfeeding
0 to 6 months	30 mg	30mg
7 to 12 months	75mg	75mg
1 to 3 years	80mg	80mg
4 to 8 years	130mg	130mg
9 to 13 years	240mg	240mg
14 to 18 years	410mg	360mg	400mg	360mg
19 to 30 years	400mg	310 mg	350 mg	310mg
31 to 50 years	420mg	320mg	360mg	320mg
51 years and over	420mg	320mg

A Note on Gender and Sex Terminology

Verywell Health acknowledges that sex and gender are related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.

Can You Overdose on Magnesium L-Threonate?

Consuming too much magnesium through food is rarely a concern. The kidneys can filter out the excess magnesium.2

However, one can overdose on supplemental magnesium L-threonate. This occurs when someone takes too much of the supplement, which leads to serious side effects. Some magnesium toxicity side effects include:2

• Diarrhea
• Nausea
• Abdominal pain

Other more serious symptoms are:2

• Low blood pressure
• Urinary retention
• Depression
• Muscle weakness
• Irregular heartbeat
• Cardiac arrest

People with poor kidney function or kidney failure are at a greater risk of magnesium toxicity.2

When to Call 911

Magnesium toxicity is a serious health condition that needs to be addressed right away. If someone suspects that they have consumed too much magnesium and are experiencing side effects, they should contact their healthcare provider. Anytime someone has difficulty breathing or changes in mental status, call 911.

Understanding Upper Limits

The Food and Nutrition Board (FNB) has set a tolerable upper intake level (UL) for magnesium. This is the maximum daily intake that should not cause negative side effects. The UL varies based on a person's age and sex. Below is a chart with magnesium ULs: 2

Magnesium Upper Limits
Age	Male	Female	Pregnant	Breastfeeding
0 to 12 months	Unknown	Unknown
1 to 3 years	65 mg	65 mg
4 to 8 years	110 mg	110 mg
9 to 18 years	350 mg	350 mg	350 mg	350 mg
19 years and over	350 mg	350 mg	350 mg	350 mg

Factors to Consider

Magnesium L-threonate is a supplement that can be used to reach the RDA. In addition to taking a supplement, it's important to consume foods high in magnesium. These foods include:2

• Pumpkin seeds: 1 ounce, 156mg
• Chia seeds: 1 ounce, 111mg
• Almonds: 1 ounce, 80mg
• Spinach: half cup, 78mg
• Cashews: 1 ounce, 74mg

It's also important to note that magnesium supplements can interact with certain medications. Alendronate (Fosamax) should be taken two hours apart from a magnesium supplement. Some antibiotics need to be taken two hours before or four to six hours after a magnesium supplement. 2

If you are prescribed a new medication, tell your pharmacist or healthcare provider that you are taking magnesium supplements.

Why Do Recommendations Vary?

Several forms of magnesium are available for supplementation, but magnesium L-threonate is a relatively new form. As a result, very few studies discuss dosage recommendations.

Magnesium dosage recommendations are labeled as the recommended dietary allowance (RDA), which is the amount needed for the daily nutrient requirements of most healthy people. The amount will vary based on a person's sex, age, and whether they are pregnant or breastfeeding.

Key Takeaways

• Magnesium L-threonate is a newer form of magnesium that can cross the blood-brain barrier and may support brain function.
• There is no specific dosage guidance for this type, but general magnesium guidelines can offer a reference point.
• Consult a healthcare provider before starting any supplement to avoid potential interactions with medications.