Magnesium L-Threonate

Best for

Increase deep, restorative sleep

Promising early signal · 1000 mg/day for 3 weeks · 1 study , n=76

6 papers · 10 claims · 23 outcomes scored · 5 positive

Outcomes

What magnesium l-threonate actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect size Evidence Dose Weeks Rank

Increase deep, restorative sleep Promising early signal

More time in the sleep stages where your body does its heaviest repair.

1 RCT n=76 1000 mg 3 wk #2/6

39252819

moderate

1 RCT n=76

1000 mg

3 wk

#2 /6

Boost overall cognitive performance Likely modest benefit

Broad gains in memory, speed, and mental sharpness at once.

1 study n=100 2000 mg 6 wk #4/21

41601871

small

1 study n=100

2000 mg

6 wk

#4 /21

Strengthen your memory Likely modest benefit

Names, conversations, faces, and details stick instead of dissolving.

1 study n=100 2000 mg 6 wk #9/42

41601871

small

1 study n=100

2000 mg

6 wk

#9 /42

Improve overall sleep quality Faint early signal

Deeper, less interrupted nights that leave you recharged by morning.

2 RCTs n=100 1200–2000 mg 6–12 wk

37520407·41601871

small

2 RCTs n=100

1200–2000 mg

6–12 wk

—

Break the insomnia cycle Barely detectable

Quiets the nervous-system overdrive that keeps you wired at bedtime.

1 RCT n=76 1000 mg 3 wk #4/14

39252819

trivial

1 RCT n=76

1000 mg

3 wk

#4 /14

Sharpen reasoning and problem solving Probably doesn't help

See patterns faster and solve logic problems with less effort.

1 study n=100 2000 mg 6 wk

41601871

trivial

1 study n=100

2000 mg

6 wk

—

Lower day-to-day anxiety Not enough research

The background hum of worry that colors everything gets quieter.

2 RCTs n=— 1200–2000 mg 12 wk

36703238·37520407

—

2 RCTs n=—

1200–2000 mg

12 wk

—

Ease anxiety in older adults Not enough research

Quiets the health worries and body tension that build with age.

2 RCTs n=— 1200–2000 mg 12 wk

36703238·37520407

—

2 RCTs n=—

1200–2000 mg

12 wk

—

Reduce pre-competition anxiety Not enough research

Quiets the overthinking that hijacks execution right before you compete.

2 RCTs n=— 1200–2000 mg 12 wk

36703238·37520407

—

2 RCTs n=—

1200–2000 mg

12 wk

—

Slow cognitive decline in dementia Not enough research

Memory, attention, and orientation hold up longer before fading.

2 meta-analyses n=— 91.8–1200 mg 12 wk

37520407·39009081

—

2 meta-analyses n=— Meta-analyzed

91.8–1200 mg

12 wk

—

Outcome	Effect	Evidence	Dose	Weeks	Rank
Increase deep, restorative sleep Promising early signal	moderate	1 RCT n=76	1000 mg	3 wk	#2/6
Boost overall cognitive performance Likely modest benefit	small	1 study n=100	2000 mg	6 wk	#4/21
Strengthen your memory Likely modest benefit	small	1 study n=100	2000 mg	6 wk	#9/42
Improve overall sleep quality Faint early signal	small	2 RCTs n=100	1200–2000 mg	6–12 wk	—
Break the insomnia cycle Barely detectable	trivial	1 RCT n=76	1000 mg	3 wk	#4/14
Sharpen reasoning and problem solving Probably doesn't help	trivial	1 study n=100	2000 mg	6 wk	—
Lower day-to-day anxiety Not enough research		2 RCTs n=—	1200–2000 mg	12 wk	—
Ease anxiety in older adults Not enough research		2 RCTs n=—	1200–2000 mg	12 wk	—
Reduce pre-competition anxiety Not enough research		2 RCTs n=—	1200–2000 mg	12 wk	—
Slow cognitive decline in dementia Not enough research		2 meta-analyses n=— Meta-analyzed	91.8–1200 mg	12 wk	—

Buy well

Recommended Magnesium L-Threonate products

Real products that dose Magnesium L-Threonate where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.

Chosen for adequate Magnesium L-Threonate dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.

Risk profile

Adverse events and known drug interactions

Safety events

stroke severe

hypomagnesemia severe

generalized tonic-clonic seizure severe

flatulence mild

abdominal pain mild

headache mild

minor adverse events (mostly diarrhoea and nausea) mild

gastrointestinal complaints (diarrhea, mild GI upset) mild

Sources

Generated August 14, 2026

Magnesium L-Threonate

What magnesium l-threonate actually does, by outcome

Recommended Magnesium L-Threonate products

Adverse events and known drug interactions

More evidence for Magnesium L-Threonate

Focus & memory: evidence map across 45 supplements

Sleep: evidence map across 37 supplements

Stress: evidence map across 46 supplements

Magnesium L-Threonate

Recommended Magnesium L-Threonate products

More evidence for Magnesium L-Threonate

NewFocus & memory: evidence map across 45 supplements

NewSleep: evidence map across 37 supplements

NewStress: evidence map across 46 supplements

Focus & memory: evidence map across 45 supplements

Sleep: evidence map across 37 supplements

Stress: evidence map across 46 supplements