Magnesium is the fourth most abundant mineral in the body. It plays a vital role in over 300 enzymatic reactions. This mineral's role spans from producing ATP, the body's primary energy source, to blood sugar regulation, sleep, and heart and brain health [1].
Magnesium is found in many types of foods like green leafy vegetables, legumes, nuts, seeds, and whole grains [2]. Despite its presence in diverse foods and its importance for health, magnesium insufficiency is surprisingly common.
A 2018 review found that 10-30% of the population may have magnesium deficiency, becoming more common as we age [3]. Clinically normal blood magnesium levels range from 1.8 to 2.2 mg/dL, where low levels increase susceptibility to certain disorders [4].
In this article, we'll explore magnesium's functions in the body, discuss different forms of the mineral, and examine recent research on a specific type of magnesium—Magtein, a form of magnesium l-threonate—and its science-backed effects on cognitive function and sleep.
What Does Your Body Need Magnesium For?
The body needs magnesium for processes throughout the body. Here are just a few of the roles it plays [4]:
- Muscle Function: Assists in muscle contraction and relaxation
- Energy Production: Converts food into energy (ATP production)
- Bone Health: Contributes to bone structure and strength
- Heart Health: Supports normal heart rhythm and blood pressure regulation
- Protein Synthesis: Plays a role in creating new proteins in the body
- DNA and RNA Synthesis: Helps in the production and repair of genetic material
- Blood Sugar Regulation: Aids in insulin function and glucose metabolism
- Electrolyte Balance: Helps maintain proper fluid balance in cells
Low levels of magnesium have been linked to a number of chronic diseases, including Alzheimer’s disease, insulin resistance, type 2 diabetes, hypertension, and cardiovascular disease [5].
What Are the Different Types of Magnesium?
Magnesium supplements are available in various forms, each with distinct characteristics affecting their bioavailability and potential uses. Here are common forms:
- Magnesium Citrate: This is one of the best absorbed forms of magnesium and is often used in supplements to support magnesium levels in the body. It also provides a natural laxative effect, making it an option in relieving constipation.
- Magnesium Glycinate (or bisglycinate): This highly bioavailable and well-tolerated form of magnesium can help to improve magnesium levels and may also help improve sleep quality [6]. In fact, glycine itself can also support a restful night’s sleep.
- Magnesium Chloride: This is a well-absorbed form and can be found in supplements, and is often used in topical applications [7].
- Magnesium Sulfate: Also known as Epsom salt, this form is typically used as a laxative [8].
- Magnesium Oxide: This form is poorly absorbed, and is more often used to alleviate constipation rather than to directly improve magnesium levels [9].
- Magnesium L-Threonate: This form is well-known for its ability to cross the blood-brain barrier and may offer cognitive benefits [10].
- Magnesium Taurate: This form of magnesium combines magnesium with taurine. Studies show that this form may be particularly good for blood sugar and blood pressure management [11].
- Magnesium Orotate: This form of magnesium has been shown to improve heart health [12].
Because magnesium l-threonate has been studied to cross the blood-brain barrier, it has caught the attention of scientists. Magtein® (a form of magnesium l-threonate) has been shown to increase magnesium levels more effectively than other common forms of magnesium, and to date, is the only compound that has been shown to effectively raise the brain’s magnesium levels in vivo [13].
By raising blood and brain magnesium levels, Magtein has the potential to improve cognitive functions, stress, and sleep. Let’s dive into current research on this specialized form of magnesium and its ability to influence health.
5 Health Benefits of Taking Magtein (A Form of Magnesium L-Threonate)
Because magnesium contributes to hundreds of key functions and chemical reactions throughout the body, it’s no surprise that studies show its wide-ranging benefits. Here, we’ll discuss the benefits of Magtein, spanning cognitive benefits, stress tolerance, and better sleep.
Magtein Raised Brain and Blood Magnesium Levels
The body tightly maintains magnesium levels—and depending on the form, magnesium supplements may only minimally alter magnesium levels. As shown above, only very specific forms of magnesium are able to influence blood and brain magnesium levels. Taking a magnesium supplement in an absorbable form is necessary to reap many of the health benefits of this mineral.
A study found that taking a Magtein supplement for 12 weeks increased plasma (blood) magnesium and red blood cell magnesium levels [14].
Magnesium l-threonate has also been shown to raise brain magnesium levels in rats in vivo [13].
Cognitive Function Improved When Taking Magtein
Because Magtein was able to increase brain magnesium levels, it's no surprise that it can also influence aspects of cognitive health.
A study investigated the effects of Magtein on four cognitive domains: executive function, working memory, attention, and episodic memory, and a composite score of these four functions. The Magtein-supplement group significantly improved scores across each of these four domains and total composite score after 6 and 12 weeks compared to a placebo group [15].
The study participants had more severe executive function deficits than age-matched controls, meaning they had lower cognitive function than the average person their age. Taking Magtein nearly restored their cognitive function to normal, baseline levels [15].
Magtein Helped Reduce Anxiety and Stress
Stress is all too common in today’s world. According to the American Psychological Association (APA)’s Stress in America 2022 survey results, one in three adults report feeling that stress completely overwhelms them most days [16].
A study of adults aged 50-70 years old who self-reported feeling stress and anxiety that impacted their quality of life were included in a randomized controlled trial. Participants either took a Magtein or placebo supplement for 12 weeks, and subjective and objective anxiety levels were evaluated. Total anxiety scores and subscores for mood and tension significantly improved in those taking a magnesium supplement for 12 weeks [17].
Relaxation and Sleep Increased in Those Taking Magtein
Getting quality sleep is critical for just about every aspect of health. Despite the consensus that sleep is necessary for health, one in every three adults in the US needs more quality sleep [18].
One tool that can lead to better sleep quality is taking a magnesium supplement.
Magnesium helps regulate the body's stress response by influencing the hypothalamic-pituitary-adrenal (HPA) axis. This helps to maintain healthy cortisol (the stress hormone) levels. By keeping cortisol levels from spiking, magnesium may reduce the negative impacts of long-term stress [6].
This mineral also affects the production and function of the brain's chemical messengers. Research shows that magnesium influences serotonin, dopamine, melatonin, and norepinephrine levels, which are important for mood, sleep, and stress management [6].
Magnesium can even help to improve sleep quality by influencing melatonin levels (the hormone that makes you feel sleepy) [6].
Magtein May Help Protect Against Age-Related Cognitive Decline
As we age, the brain changes in structure and function. In fact, the brain shrinks a bit each decade after the age of 25. This can lead to age-related cognitive decline [19].
Age-related cognitive decline is the self-reported experience of worsening memory or confusion. It can be an early sign of Alzheimer's Disease or dementia [20].
A study on adults ages 18-65 examined the effects of taking Magtein on improving memory, measured by a Clinical Memory Test, compared to a control group. After 30 days of supplementation, directed memory, paired-association learning, and other memory measures were significantly higher than the control group [21].
This study shows that Magtein may help to defend against age-related cognitive decline.
Is It Good To Take Magnesium Everyday?
For most people, taking a daily magnesium supplement is considered safe and beneficial as long as the dosage remains within recommended daily amounts.
Men should not exceed 420mg per day, while women should not exceed 320mg. Adverse outcomes have yet to be reported in research within these guidelines. As always, consult with a healthcare provider based on your individual needs before beginning a new supplement.
Key Takeaways
- Magnesium is involved in over 300 enzymatic reactions in the human body, including ATP production and blood sugar regulation.
- 10-30% of the population may have magnesium deficiency, which becomes more common with age.
- Magtein, a form of magnesium l-threonate, has effectively raised brain magnesium levels.
- Studies indicate that Magtein can improve cognitive function across multiple domains, including executive function, working memory, and attention.
- Magtein supplementation may help reduce anxiety and stress levels in adults and may help improve sleep quality.
- Daily magnesium supplementation is generally safe when taken within recommended dosages (up to 420mg for men, 320mg for women).
References:
- https://pubmed.ncbi.nlm.nih.gov/26404370/
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://pubmed.ncbi.nlm.nih.gov/29387426/
- https://www.ncbi.nlm.nih.gov/books/NBK519036/
- https://pubmed.ncbi.nlm.nih.gov/29093983/
- https://pubmed.ncbi.nlm.nih.gov/34883514/
- https://pubmed.ncbi.nlm.nih.gov/28403154/
- https://www.ncbi.nlm.nih.gov/books/NBK554553/
- https://jphcs.biomedcentral.com/articles/10.1186/s40780-019-0133-7
- https://pubmed.ncbi.nlm.nih.gov/36558392/
- https://pubmed.ncbi.nlm.nih.gov/30862074/
- https://pubmed.ncbi.nlm.nih.gov/35458129/
- https://pubmed.ncbi.nlm.nih.gov/20152124/
- https://magtein.com/science/
- https://pubmed.ncbi.nlm.nih.gov/26519439/
- https://www.apa.org/news/press/releases/stress/2022/concerned-future-inflation
- https://www.researchgate.net/publication/360017566_A_Randomized_Double-Blind_Placebo-Controlled_Comparator_Trial_Evaluating_MagteinR_Magnesium_Supplement_on_Quality_of_Life_as_Related_to_Levels_of_Stress_Anxiety_Fear_and_Other_Indicators
- https://www.nhlbi.nih.gov/health/sleep-deprivation
- https://pubmed.ncbi.nlm.nih.gov/16461469/
- https://www.cdc.gov/aging/data/subjective-cognitive-decline-brief.html
- https://www.mdpi.com/2072-6643/14/24/5235
