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The Neuroplasticity Link: How Magnesium L-Threonate Supports Synaptic Flexibility

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Neuroplasticity is the brain’s ability to adapt, remodel, and form new connections across a lifetime. It underlies how you learn new skills, recover from challenges, and maintain mental sharpness with age. At the cellular level, this adaptability depends on synaptic flexibility – the capacity of synapses (the junctions between neurons) to strengthen or weaken in response to experience.

Magnesium sits at the center of many of these processes. And a specific form, Magtein® (magnesium L-threonate), has been scientifically studied for its ability to raise magnesium levels in the brain and support synaptic plasticity and cognitive performance over time.*

What Is Neuroplasticity – and Why Does It Matter?

Neuroplasticity refers to the brain’s capacity to reorganize its structure and function in response to stimuli, learning, and experience. This process includes:

  • Synaptic plasticity – changes in the strength or number of synapses
  • Structural plasticity – growth or pruning of dendrites and axons
  • Functional plasticity – the brain’s ability to shift functions between regions when needed

Healthy neuroplasticity helps you:

  • Learn and retain new information
  • Adapt to stressors and changing environments
  • Maintain attention, working memory, and problem-solving skills
  • Support emotional flexibility and resilience*

However, plasticity does not remain constant. Aging, chronic stress, poor sleep, and suboptimal nutrition can gradually reduce synaptic density and efficiency. Over time, this may show up as “slower thinking,” mild forgetfulness, or reduced mental stamina.

Because neuroplasticity depends on tightly regulated biochemical pathways – especially those involving calcium, glutamate, and energy metabolism – nutrients that influence these systems can play a meaningful supportive role.*

Older woman experiencing stress, symbolizing how aging and lifestyle factors can affect neuroplasticity and cognitive resilience.
Stress and aging can influence neuroplasticity, making steady daily habits and nutrient support essential for maintaining cognitive flexibility.

Magnesium’s Central Role in Synaptic Function

Magnesium participates in more than 600 enzymatic reactions, many of which are concentrated in the nervous system. In the brain, magnesium helps: 

  • Regulate ion channels that control the flow of calcium, sodium, and potassium
  • Modulate key receptors, including NMDA (N-methyl-D-aspartate) and AMPA (α-amino-3-hydroxy-5-methyl-4-isoxazolepropionic acid)
  • Support ATP production in mitochondria, providing energy for synaptic signaling
  • Maintain membrane stability and healthy neuronal firing patterns

One of magnesium’s most important actions involves the NMDA receptor. At resting membrane potential, magnesium sits in the NMDA channel like a gatekeeper. When conditions are right, this “magnesium block” releases briefly, allowing calcium to flow into the neuron. This tightly controlled calcium entry is crucial for:

  • Long-term potentiation (LTP), the strengthening of synapses tied to learning and memory
  • Long-term depression (LTD), the weakening of less-used synapses to refine circuits

If magnesium levels are too low, NMDA receptors can become overactive. As a result, calcium may rush into neurons excessively, driving excitotoxic stress and impairing synaptic health over time.*

Magnesium also influences AMPA receptors, which mediate fast excitatory signaling. Balanced NMDA and AMPA activity helps maintain a healthy signal-to-noise ratio in the brain – supporting clear thinking rather than mental “static.”*

The Challenge: Raising Magnesium Levels in the Brain

Although dietary magnesium supports whole-body health, most common supplements (like magnesium oxide or citrate) have limited impact on brain magnesium levels. The brain tightly regulates what crosses the blood–brain barrier, so only certain compounds enter neural tissue efficiently. 

This is where magnesium L-threonate becomes important. Magtein pairs magnesium with L-threonic acid, a vitamin C metabolite, creating a compound that has been shown in preclinical and clinical research to:

  • Cross the blood-brain barrier
  • Increase magnesium concentrations in brain tissue
  • Support synaptic density and plasticity*

Because neuroplasticity depends on magnesium-sensitive receptors and enzymes, improving brain magnesium availability may be one strategy to support flexible, resilient neural networks across the lifespan.*

Preclinical Evidence: Magnesium L-Threonate and Synaptic Plasticity

Several animal studies provide detailed insight into how magnesium L-threonate influences synaptic structure and function.

In a landmark Neuron study, researchers elevated brain magnesium levels in rodents using magnesium L-threonate. They observed: 

  • Increased synaptic density in the hippocampus (a key memory center)
  • Enhanced long-term potentiation (LTP), reflecting stronger synaptic signaling
  • Improvements in learning tasks, working memory, and short- and long-term recall*

Mechanistically, higher brain magnesium was associated with:

  • More favorable NMDA receptor signaling
  • Increased expression of synaptic proteins involved in plasticity
  • Improved balance between excitatory and inhibitory transmission*

Other preclinical work has explored how magnesium L-threonate may help maintain synaptic integrity under stress. In a rat model, chronic administration of magnesium L-threonate supported memory and emotional behavior while normalizing inflammatory signaling pathways linked to synaptic health.

Although animal studies cannot be directly translated to humans, they offer compelling mechanistic evidence that brain-targeted magnesium can influence neuroplasticity from the synapse upward.*

Adult woman studying with focus illustrating learning, memory, and synaptic plasticity.
Learning and memory rely on strong, adaptable synapses – a process influenced by balanced magnesium levels in the brain.

Human Research: Cognitive Function and “Brain Age”

Human trials add another layer of evidence by looking at how magnesium L-threonate affects cognitive performance and daily function.

In a randomized, double-blind, placebo-controlled trial involving older adults with cognitive complaints, a magnesium L-threonate–based formula (MMFS-01) was studied for its effects on overall cognitive ability. Participants who received the formula showed statistically significant improvements in composite cognitive scores – such as working memory, executive function, and attention – compared to placebo.

Researchers proposed that these changes reflected a “reduction in brain age,” meaning that cognitive performance became more consistent with that seen in younger individuals. While this does not imply treatment of cognitive disease, it suggests that supporting brain magnesium levels may help maintain neurocognitive function within the normal aging process.*

Additionally, emerging research has examined magnesium L-threonate in the context of sleep quality and daytime functioning. In a randomized controlled trial of adults with self-reported sleep problems, magnesium L-threonate supplementation helped maintain or improve deep and REM sleep scores, next-day alertness, and mood compared with placebo.

Because deep sleep supports memory consolidation and synaptic remodeling, these findings further reinforce the idea that brain-targeted magnesium can influence neuroplasticity both directly (at the synapse) and indirectly (via sleep-dependent recovery pathways).*

How Magnesium L-Threonate May Support Synaptic Flexibility

Taken together, preclinical and clinical data suggest several ways magnesium L-threonate may support neuroplasticity and synaptic flexibility:

  1. Fine-tuning NMDA and AMPA signaling
    • Magnesium helps prevent excessive NMDA activation while still allowing the calcium signals needed for learning.
    • Balanced NMDA/AMPA activity supports adaptive synaptic strengthening rather than chronic overstimulation.*
  2. Supporting synaptic structure and density
    • Animal studies show higher brain magnesium levels correlate with increased synapse number and more robust dendritic spines in memory-related regions.*
  3. Maintaining mitochondrial energy for plasticity
    • Synaptic remodeling is energy-intensive. Magnesium is required for ATP production, so adequate levels support the energetic demands of LTP, neurotransmitter recycling, and membrane repair.*
  4. Promoting recovery during sleep
    • By supporting deeper, more restorative sleep, magnesium L-threonate may indirectly facilitate overnight synaptic “housekeeping,” when the brain consolidates memories and prunes inefficient connections.

These effects do not turn magnesium L-threonate into a “quick fix” or a treatment for neurological disease. Instead, they position it as one tool among many for supporting the brain’s natural adaptability and cognitive performance over time.*

Lifestyle Synergy: Building a Neuroplasticity-Friendly Routine

Nutrients work best when they support broader lifestyle patterns that already favor brain health. To get the most from magnesium L-threonate, consider integrating it with habits that strengthen neuroplasticity:

  • Prioritize consistent, restorative sleep
    Align your sleep schedule, dim evening light, and create a wind-down routine. Deep sleep is when much of synaptic consolidation takes place.*
  • Stay mentally engaged
    Learn new skills, practice languages, play strategy games, or engage in meaningful conversation. Challenging activities encourage the brain to build and refine neural networks.
  • Move regularly
    Aerobic exercise and strength training both promote neurotrophic factors that support plasticity and cognitive performance.*
  • Support nutrition broadly
    Emphasize magnesium-rich foods (leafy greens, legumes, nuts, seeds), omega-3 fatty acids, and colorful fruits and vegetables that provide antioxidants and polyphenols. These nutrients complement magnesium’s roles in cellular energy and redox balance.*
  • Manage stress thoughtfully
    Chronic stress can impair plasticity. Practices such as mindfulness, breathing exercises, or yoga help maintain a more balanced stress response, giving neuroplasticity room to work.*

When used alongside these habits, daily magnesium L-threonate supplementation can help maintain healthy brain magnesium levels and support the networks that underlie learning, memory, and cognitive resilience.*

Hand reaching up to magnesium supplement for supporting brain health and neuroplasticity.

Daily routines that include well-studied magnesium forms can help support long-term cognitive resilience and synaptic flexibility.

Summary: Supporting the Brain’s Capacity to Adapt

Neuroplasticity allows the brain to adjust, learn, and stay resilient throughout life. This adaptive capacity rests on healthy synapses, efficient energy metabolism, and finely tuned neurotransmission.

Magnesium L-threonate offers a research-backed way to support these processes by increasing brain magnesium levels and influencing pathways tied to synaptic density, plasticity, sleep quality, and cognitive performance.* Although it is not intended to diagnose, treat, cure, or prevent disease, it can play a meaningful supportive role when combined with nutrient-dense foods, restorative sleep, regular movement, and ongoing mental engagement.

In this way, magnesium L-threonate fits into a broader, science-based approach to long-term brain health – one that focuses on giving your nervous system the resources it needs to adapt, connect, and thrive.*

References

  1. Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of Learning and Memory by Elevating Brain Magnesium. Neuron. 2010; 65(2):165–177. doi:10.1016/j.neuron.2009.12.026
  2. Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. “Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial.” J Alzheimer’s Dis. 2016;49:971-990.
  3. Zhou X, Huang Z, Zhang J, et al. Chronic Oral Administration of Magnesium-L-Threonate Prevents Oxaliplatin-Induced Memory and Emotional Deficits by Normalization of TNF-α/NF-κB Signaling in Rats. Neurosci Bull. 2021;37(1):55-69. doi:10.1007/s12264-020-00563-x
  4. Hausenblas H, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. “Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial.” Sleep Medicine: X. August 17, 2024.
  5. Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015; 7(9):8199–8226.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Magnesium & Sleep: How Magnesium Supports Deep and Restorative Rest

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Quality sleep influences every aspect of health, from memory and immune function to metabolic balance and emotional resilience. Yet many adults struggle to achieve truly restorative rest – even when they spend enough hours in bed. Growing research suggests that magnesium plays a meaningful role in supporting deeper sleep stages, calmer nighttime rhythms, and more refreshed mornings.*

Understanding how magnesium interacts with the brain and body can help clarify why this essential mineral contributes to night-time relaxation and recovery.

A calm night begins with balanced brain signaling, and magnesium helps support the transition from an active mind into deep, restorative sleep.

Why Sleep Quality Matters More Than Sleep Quantity

Sleep is a dynamic biological process. Throughout the night, the brain progresses through cycles of light sleep, deep sleep (slow-wave sleep), and REM sleep. Each stage supports different physiological functions:

  • Stage 2 sleep integrates memory and moderates stress responses.
  • Deep sleep supports cellular repair, metabolic recovery, immune regulation, and neurological restoration.
  • REM sleep contributes to emotional processing, cognitive flexibility, and learning.

Even a minor reduction in deep sleep can influence cognitive performance and stress resilience the next day. Because stress, nutrient deficiencies, irregular routines, and aging can disrupt sleep architecture, supporting the pathways that regulate deep sleep becomes increasingly important.

Magnesium is one of the nutrients most closely connected to these pathways.*

How Magnesium Supports Healthy Sleep Architecture

Magnesium’s impact on sleep goes far beyond “helping you relax.” It contributes to several biochemical processes that influence how the brain transitions between sleep stages and how efficiently the nervous system resets overnight.

1. Magnesium Helps Regulate Neural Excitability

Inside the nervous system, magnesium acts as a natural gatekeeper for the NMDA receptor, which is involved in excitatory signaling. When magnesium is insufficient, NMDA activity can become overly stimulated. This can make it harder to unwind at night or maintain steady sleep cycles.*

Magnesium helps modulate this excitability so the brain can shift from wakefulness into restorative sleep.

2. Magnesium Supports GABA Activity

GABA (gamma-aminobutyric acid) is the brain’s primary calming neurotransmitter. It helps slow neural firing, reduce stress signals, and promote the sense of “letting go” required for restful sleep.

Magnesium contributes to GABA receptor function and helps balance excitatory and inhibitory signaling. This balance is essential for falling asleep, staying asleep, and cycling efficiently through deep and REM sleep.*

3. Magnesium Contributes to Cortisol Rhythm Regulation

Stress is one of the most disruptive forces to sleep. Elevated nighttime cortisol can make the mind feel wired even when the body is tired. Magnesium plays a supportive role in regulating the HPA (hypothalamic-pituitary-adrenal) axis, which influences cortisol production and stress responses.*

Consistent magnesium intake may support smoother circadian transitions, especially when stress is high.*

Magnesium L-Threonate: A Brain-Focused Form That Supports Sleep

Many traditional magnesium forms primarily act in the digestive tract or muscles. However, magnesium L-threonate, also known as Magtein®, has been studied for its ability to influence magnesium levels in the brain.*

This form combines magnesium with L-threonic acid, which supports the mineral’s entry into neural tissue. Because sleep depends heavily on neurotransmitter balance and neural communication, this brain-targeted activity has become an area of scientific interest.

A 2024 randomized controlled trial published in Sleep Medicine X found that adults taking magnesium L-threonate experienced:

  • Improved sleep quality
  • Fewer nighttime awakenings
  • Better next-day focus and emotional balance*

These outcomes were measured through validated subjective questionnaires and wearable sleep-tracking devices.*

This does not mean magnesium L-threonate treats insomnia or medical sleep disorders. Instead, it suggests that optimizing brain magnesium levels may support the natural processes involved in restorative sleep.*

Sleep-tracking device showing deep-sleep stages, illustrating magnesium’s role in supporting healthy sleep cycles.

Improved deep-sleep patterns often emerge when the brain maintains healthy magnesium levels supported by research-backed forms like magnesium L-threonate.

Magnesium and Deep Sleep: The Most Restorative Stage

Deep sleep – or slow-wave sleep – is particularly sensitive to magnesium status. During this stage, the brain clears metabolic waste, strengthens neural pathways, and supports immune activity. Meanwhile, the body repairs muscle tissue, regulates glucose metabolism, and balances hormones.*

Magnesium supports deep sleep by:

  • Facilitating muscle relaxation
  • Supporting parasympathetic nervous system activity
  • Modulating NMDA receptor behavior
  • Promoting steady GABA signaling
  • Supporting physiological restoration during overnight recovery*

When magnesium intake is low, these pathways may not function as efficiently, contributing to fragmented sleep or reduced time in slow-wave stages.

Who May Benefit From Magnesium Support?

Several groups may experience increased magnesium needs:

  • Adults under chronic stress (magnesium excretion rises with stress)
  • Individuals with low dietary intake, especially those eating fewer leafy greens, nuts, seeds, or legumes
  • Older adults, who may absorb less magnesium from food
  • Athletes, who lose magnesium through sweat
  • Heavy caffeine consumers, as caffeine increases urinary magnesium loss

Supporting magnesium balance through food and clinically studied supplementation may help support natural sleep mechanisms.*

How to Support Magnesium for Healthy Sleep

1. Eat Magnesium-Rich Foods

Leafy greens, pumpkin seeds, almonds, beans, avocados, and whole grains provide foundational support.

2. Pair Magnesium With Consistent Evening Routines

Gentle stretching, dim lighting, and predictable bedtimes reinforce circadian signals.

3. Support Brain Pathways With Magnesium L-Threonate

For cognitive calm and nighttime relaxation, magnesium L-threonate may support healthy neural signaling related to sleep quality.*

4. Maintain Stress-Management Habits

Meditation, deep breathing, or time spent outdoors may help regulate the stress response and complement magnesium’s effects.*

5. Keep Caffeine Earlier in the Day

This prevents interference with magnesium absorption and circadian rhythm.

Woman sleeping peacefully in bed, symbolizing magnesium’s role in supporting restorative nightly rest.
Consistent magnesium support helps promote calmer nights, deeper rest, and steadier morning energy for daily resilience.

A Foundation for Deep, Restorative Sleep

When it comes to achieving deep and restorative sleep, magnesium plays a meaningful role in supporting the body’s natural relaxation pathways. By helping regulate neurotransmitters, calming neural activity, and maintaining healthy circadian rhythms, it contributes to more consistent and restorative rest. However, the benefits are strongest when combined with supportive daily habits – such as balanced nutrition, a steady sleep schedule, regular movement, and effective stress management. Together, these practices create a stable foundation for healthier sleep patterns and greater next-day clarity. For many adults, maintaining optimal magnesium status through food and evidence-based supplementation offers an accessible way to strengthen long-term sleep quality and overall well-being.*

References

  1. Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X. 2024;8:100121.
  2. Abbasi B, Kimiagar M, Sadeghniiat K, et al. The effect of magnesium supplementation on primary insomnia in elderly adults: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
  3. Gröber U, Schmidt J, Kisters K. Magnesium in prevention and therapy. Nutrients. 2015;7(9):8199-8226.
  4. National Institutes of Health. Magnesium—Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed 2025.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Magnesium for Mood Support: The Link Between Stress and Neurotransmitters

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Stress in Modern Life: A Growing Concern

In today’s fast-paced world, feeling stressed has become the norm rather than the exception. According to a 2024 report from the American Psychological Association, over 70% of Americans said they feel significant stress about the future of the country, while many also listed personal finances and the economy as major contributors. For many, the sense of being constantly “on” has quietly become a daily experience.

A little bit of stress can actually be useful. Known as hormetic stress, short bursts of challenge help the body adapt and build resilience. However, when that stress becomes continuous – without enough time to recover – it can start to take a toll. Chronic stress keeps the body’s “fight-or-flight” system active for too long, draining energy reserves and disrupting mood, sleep, and focus over time.

Young woman feeling stressed and fatigued, representing magnesium depletion and chronic stress impact on mood.
Chronic stress depletes magnesium and strains the nervous system – supporting magnesium balance can help restore calm and focus.*

Physiologically, the stress response is meant to protect us. It sharpens attention and speeds reaction time in emergencies. Yet when the same system is triggered day after day, cortisol and adrenaline stay elevated. This can gradually affect everything from appetite and digestion to immune strength and emotional stability. Many people notice subtle shifts first – trouble concentrating, irritability, or waking up unrefreshed – even before realizing stress may be the underlying cause.

While lifestyle strategies such as mindfulness, movement, and social connection remain the foundation of stress management, nutritional balance plays a powerful supporting role. Among the key nutrients involved in how the body and brain handle stress, magnesium stands out as one of the most essential – and most commonly depleted.*

Understanding the Connection Between Magnesium and Mood

Magnesium is widely recognized for its role in muscle and heart function, but its influence on emotional well-being is equally significant. Within the brain, magnesium acts as a regulatory mineral, supporting the balance of neurotransmitters that govern mood, focus, and stress response. It helps maintain calm neural activity while preventing overstimulation of excitatory pathways.*

Research shows that magnesium levels can decline under chronic stress, creating a feedback loop that makes the body more reactive to future stressors. Supporting magnesium balance through nutrition and clinically studied supplementation can help maintain resilience during challenging periods.*

Woman holding magnesium supplement capsule and bottle symbolizing daily supplementation for stress and mood support.
Clinically studied magnesium supplements like Magtein support stress resilience, mood balance, and daily mental clarity.*

The Biochemistry of Stress and Mood Regulation

The Stress Response System

When faced with stress, the body activates the hypothalamic-pituitary-adrenal (HPA) axis, releasing cortisol and other stress hormones. While this is an essential survival mechanism, chronic activation can strain the nervous system and alter neurotransmitter balance.

Magnesium supports homeostasis by moderating the release of stress hormones and maintaining normal HPA-axis function. It also enhances the brain’s sensitivity to calming neurotransmitters like gamma-aminobutyric acid (GABA) and tempers excitatory signals from glutamate.*

Neurotransmitter Modulation

Neurotransmitters such as serotonin, dopamine, and GABA communicate across synapses to regulate mood and cognitive clarity. Magnesium acts as a natural cofactor in these signaling processes, ensuring balanced transmission between neurons.

Inadequate magnesium can lead to overstimulation of NMDA (N-methyl-D-aspartate) receptors, which increases neural excitability. Over time, this imbalance may contribute to irritability, anxious feelings, or difficulty focusing. Conversely, sufficient magnesium levels promote calm, steady neural activity that supports relaxation and mental resilience.*

Magnesium L-Threonate: A Brain-Targeted Form for Mood Support

While many magnesium forms support the body, Magtein® (magnesium L-threonate) specifically targets the brain. Developed by MIT researchers, Magtein crosses the blood–brain barrier efficiently, increasing magnesium concentrations in neurons.

This brain-focused delivery supports neurotransmitter balance and synaptic plasticity—two critical processes that influence emotional regulation. In clinical studies, participants supplementing with magnesium L-threonate reported improvements in cognitive function, mood balance, and sleep quality, compared to baseline results.*

Lifestyle Synergy: Supporting Stress Resilience Naturally

Magnesium’s effects work best alongside daily habits that nourish both mind and body. Small, consistent actions can significantly influence emotional balance over time:

  • Prioritize Restorative Sleep: Deep sleep allows for neurotransmitter recovery and magnesium-dependent neural repair.
  • Stay Active: Regular movement enhances endorphin release and supports circulation to the brain.
  • Maintain Balanced Nutrition: Include magnesium-rich foods such as leafy greens, avocado, pumpkin seeds, and legumes.
  • Practice Mindfulness or Deep Breathing: These help lower cortisol and promote parasympathetic activity.
  • Stay Consistent: Regular intake of magnesium – whether through food or clinically studied supplementation – helps sustain equilibrium across stressful periods.*
Woman meditating indoors showing relaxation and mindfulness supported by magnesium for stress management.
Mindfulness, movement, and magnesium work together to promote calm focus, emotional balance, and long-term stress resilience.*

By combining these approaches, individuals can foster a calmer nervous system and support a more stable mood throughout the day.*

The Takeaway: Balance, Resilience, and Calm

Magnesium plays a pivotal role in emotional regulation and stress adaptation. By influencing neurotransmitter balance and supporting the brain’s relaxation pathways, it helps maintain calm under pressure and promotes steady emotional resilience.*

Although magnesium deficiency is common, understanding its role empowers you to take simple steps – through diet, supplementation, and lifestyle – to restore balance. The result is a foundation for better focus, improved mood, and a more resilient response to life’s daily demands.*

References

  1. American Psychological Association. Stress in America 2024: Main Findings. Washington, D.C.; 2024.
  2. Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015;7(9):8199–8226.
  3. Hausenblas HA, Lynch T, Hooper S, et al. Magnesium-L-Threonate Improves Sleep Quality and Daytime Functioning in Adults with Self-Reported Sleep Problems. Sleep Med X. 2024;8:100121.
  4. Slutsky I, et al. Enhancement of Learning and Memory by Elevating Brain Magnesium. Neuron. 2010;65(2):165–177.
  5. National Institutes of Health. Magnesium – Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Accessed 2025.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Depleted Soil and the Global Magnesium Deficiency Problem

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Introduction

Modern agriculture has transformed the way we feed the world – but it has also quietly altered the nutrient quality of our food. Several studies have found that the mineral content of fruits, vegetables, and grains has steadily declined over the past 70 years.

Freshly harvested produce symbolizing how soil health influences nutrient density over time.
Nutrient loss begins long before food reaches our plate – soil quality shapes the mineral richness our bodies depend on.

Among these nutrients, magnesium – a mineral essential for energy production, cardiovascular health, and brain function – has shown one of the steepest drops. This trend is largely due to industrial farming practices that prioritize crop yield over soil regeneration. As a result, even well-balanced diets may not provide the same micronutrient density that they once did.

While magnesium-rich foods remain a cornerstone of good nutrition, this growing imbalance highlights why maintaining adequate magnesium intake through both diet and bioavailable supplementation – such as Magtein® (magnesium L-threonate) – has become increasingly important.

Soil Depletion and Agricultural Change Over Time

The decline in soil quality is not new. Since the mid-20th century, intensive monocropping, synthetic fertilizers, and soil-disruptive tillage have accelerated nutrient depletion. Many of these fertilizers replenish nitrogen, phosphorus, and potassium (NPK) but not trace minerals like magnesium. Over time, magnesium is easily leached by irrigation and rainwater, leaving soils progressively less fertile.

A meta-analysis published in Plant and Soil reported that soils depleted in magnesium produced crops with up to 40 percent lower magnesium content than those grown in balanced, organically amended soil. Similarly, longitudinal data from the U.S. Department of Agriculture show measurable declines in magnesium content of spinach, carrots, and cabbage between 1950 and 2010.

This pattern extends globally. Research in the Foods journal found that the mineral density of major crops in the United Kingdom, Australia, and the U.S. has dropped by 20 to 35 percent over the last century. These changes reflect both soil depletion and altered crop genetics – hybrids bred for rapid growth rather than nutrient density.

Magnesium’s Role in Plant and Human Health

Magnesium acts as the “central atom” in chlorophyll, enabling plants to capture sunlight and convert it into chemical energy.⁹ Without adequate magnesium, photosynthesis falters, leading to lower plant yield and weakened nutrient transfer to humans.

In the human body, magnesium is required for more than 300 enzymatic reactions, including ATP synthesis, DNA stabilization, and nerve-muscle signaling.¹⁰ It also supports bone formation, cardiovascular rhythm, and stress regulation.¹¹

Because soil magnesium influences plant magnesium, and plant magnesium influences human intake, this mineral forms a continuous biological thread between the environment, agriculture, and public health. When any part of that chain weakens, the ripple effects can be far-reaching.*

Hands cradling soil to represent the connection between mineral-rich earth and human well-being.
When soil health thrives, so does human health – magnesium-rich earth remains the foundation of resilient nutrition.

Evidence of Declining Magnesium Intake in Human Populations

Data from national nutrition surveys reinforce the agricultural evidence. The U.S. NHANES database indicates that almost half of all American adults consume less than the Estimated Average Requirement (EAR) for magnesium. Older adults, women, and individuals following calorie-restricted diets are particularly at risk.

Dietary patterns high in refined grains, which have their magnesium-rich bran layers removed, compound the issue. Even individuals emphasizing fruits and vegetables may fall short if the crops they consume are grown in nutrient-depleted soils.

The consequences of low magnesium intake are subtle but cumulative – manifesting as fatigue, muscle tension, sleep disruption, or mood imbalance over time. For this reason, maintaining magnesium sufficiency through both diet and supplementation can help sustain long-term cellular resilience.*

Why This Matters: The Human Nutrition Angle

Some argue that supplementation is unnecessary if one eats “real food.” While whole foods are always preferred, this assumption depends on food quality matching historical nutrient levels – which research shows is no longer the case.

Soil depletion is not the only factor at play. Environmental stressors such as pollution, increased carbon dioxide concentrations, and food transport time also reduce micronutrient stability. Additionally, modern stress levels and medication use can accelerate magnesium loss from the body, making dietary intake alone insufficient for many people.*

This is where targeted, bioavailable forms of magnesium can help. Magnesium L-threonate was designed to support magnesium transport into the brain, and preclinical research shows it can cross the blood–brain barrier and raise magnesium levels in neural tissue. Supporting magnesium at this level may help sustain memory, focus, and relaxation – key elements of cognitive and emotional balance.*

Supporting Magnesium Status in Light of Soil Depletion

1. Prioritize Magnesium-Rich Foods

Include leafy greens, legumes, nuts, seeds, and whole grains. When possible, choose produce from farms that practice regenerative or organic agriculture, as these methods restore soil mineral content.

2. Optimize Nutrient Absorption

Vitamin C enhances magnesium uptake, while diets high in processed foods, alcohol, or caffeine can interfere with absorption. Pairing magnesium-rich meals with vitamin C-rich fruits or vegetables can support bioavailability.

3. Consider Evidence-Based Supplementation

Bioavailable forms such as magnesium glycinate, citrate, or Magtein (magnesium L-threonate) complement a nutrient-dense diet by supporting cellular and neurological magnesium levels. Unlike standard forms, Magtein’s unique structure allows magnesium to cross into the brain, where it can influence neural signaling and synaptic plasticity.*

4. Maintain Lifestyle Balance

Regular exercise, restorative sleep, and stress-reduction practices (such as meditation) further support magnesium homeostasis and cellular recovery.*

Farmer holding a box of fresh produce on a small farm, representing nutrient-dense foods that help support magnesium levels despite soil depletion.
Local, mineral-rich whole foods help support magnesium intake in a time when large-scale farming has reduced soil nutrient density

Summary

The decline in soil minerals is more than an agricultural issue – it is a public-health concern that bridges ecology, nutrition, and long-term wellness. Magnesium stands at the center of this connection. As modern soils grow poorer in minerals, ensuring optimal magnesium intake becomes a critical step toward protecting cellular energy, cardiovascular balance, and cognitive vitality. Combining whole-food nutrition with advanced supplementation strategies like Magtein offers a proactive way to sustain magnesium levels despite environmental change.*

References

  1. Scientific American. Dirt Poor: Have fruits and vegetables become less nutritious? April 27, 2011.
  2. Davis DR, Epp MD, Riordan HD. Changes in USDA food composition data for 43 garden crops, 1950–1999. J Am Coll Nutr. 2004;23(6):669-682.
  3. Bhardwaj RL, Parashar A, Parewa HP, Vyas L. An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations’ Health. Foods. 2024;13(6):877. Published 2024 Mar 14. doi:10.3390/foods13060877
  4. Gröber U, Schmidt J, Kisters K. Magnesium in prevention and therapy. Nutrients. 2015;7(9):8199-8226.
  5. Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA. Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon. 2020;6(11):e05390. Published 2020 Nov 3. doi:10.1016/j.heliyon.2020.e05390
  6. National Institutes of Health, Office of Dietary Supplements. Magnesium – Fact Sheet for Health Professionals. Accessed 2025.
  7. Slutsky I, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-177.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

The Best Time of Day to Take Magtein® (Magnesium L-Threonate)

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Magnesium plays a vital role in energy production, stress regulation, and cognitive performance. Among the many forms available, Magtein (magnesium L-threonate) stands out for its ability to cross the blood-brain barrier and raise magnesium concentrations in the brain.*

This unique property makes Magtein a preferred choice for supporting focus, learning, relaxation, and restorative sleep. Yet, one common question remains: When is the best time to take it – morning or evening?

The answer depends on your personal goals and routine. Understanding how Magtein interacts with your body’s natural rhythms can help you find the schedule that supports both cognition during the day and relaxation at night.*

How Magtein Works in the Body

Unlike many magnesium salts that mainly act in the gut or muscles, Magtein delivers magnesium directly to the central nervous system. L-threonic acid, a metabolite of vitamin C, enhances magnesium’s solubility and helps transport it into brain cells. Once absorbed, it supports neurotransmitter balance, neuronal signaling, and synaptic plasticity – the foundation of learning and memory.*Because brain magnesium levels rise gradually, Magtein’s benefits build over time. This means consistency matters more than the exact hour of intake. Regular use supports cognitive clarity, calmness, and overall neural function.*

Morning: Supporting Focus and Cognitive Clarity

Taking Magtein in the morning can help support mental alertness and concentration throughout the day. For many, this timing aligns with cognitive demands such as work or study.

Magnesium helps regulate NMDA receptors, which play a critical role in learning, memory, and balanced brain activity. These effects promote steady alertness – helping you stay focused without overstimulation.*

Tips for Morning Intake:

  • Take 1-1.5 grams of Magtein with or after breakfast to support absorption and comfort.
  • Pair it with omega-3 fatty acids or B vitamins to further enhance brain energy metabolism.*
  • Stay well-hydrated, as electrolyte balance supports magnesium transport.
Focused adult working in natural morning light, representing improved concentration with magnesium L-threonate.
Morning Magtein intake helps sustain focus, clarity, and calm productivity throughout the day.

Evening: Promoting Relaxation and Restorative Sleep

If your goal is relaxation or deeper rest, evening dosing may be best. Magnesium supports GABAergic activity, which helps calm neural excitability and prepare the body for sleep.*

In the 2024 Sleep Medicine X study, led by Heather Hausenblas, PhD, magnesium L-threonate supplementation improved sleep quality, reduced nighttime awakenings, and enhanced next-day alertness.*

While Magtein is not a sedative, it helps the nervous system unwind, supporting the transition into restorative sleep.

Tips for Evening Intake:

  • Take 1-1.5 grams of Magtein with dinner or 30-60 minutes before bed.
  • Create a calm environment: dim lights, stretch, or practice mindfulness.
  • Avoid caffeine or stimulant-containing supplements after mid-afternoon.
Person relaxing in dim evening light, symbolizing magnesium’s role in promoting calm and restorative rest.
Evening Magtein supports relaxation and restful sleep through balanced neural activity.

Why Consistency and Absorption Matter

Magnesium’s impact is cumulative – results appear with steady daily use rather than single doses. Consistent intake maintains magnesium levels in neural tissue, supporting long-term focus, sleep, and mood balance.*

Magtein can be taken with or without food. Some people prefer it with meals for digestive comfort, while others find faster absorption on an empty stomach. What matters most is routine – pairing it with a consistent part of your day, such as breakfast or your nighttime ritual.*Hydration, balanced nutrition, and adequate sleep further support magnesium’s roles in energy metabolism and neurotransmitter balance.*

Daily wellness routine setup with supplements and clock, highlighting consistent magnesium use for brain balance.
Consistency is key – daily Magtein use supports steady magnesium levels for long-term brain health.

Optimizing Your Routine: Practical Tips

  • For focus and productivity: Take Magtein in the morning or midday with water and balanced meals.
  • For relaxation and sleep: Take it an hour before bedtime as part of your nighttime routine.
  • For lasting results: Use Magtein daily – consistency enhances cumulative benefits.*

Magtein’s flexibility allows it to fit into diverse lifestyles. The key is aligning your dosing with your goals – mental clarity or deep relaxation – and maintaining regular use.*

Closing Summary

The best time to take Magtein depends on what you want to achieve. Morning dosing supports focus, memory, and cognitive energy, while evening intake promotes relaxation and restful sleep. The true benefit lies in steady, consistent use. Combined with nutrient-dense meals, mindfulness, and restorative sleep habits, Magtein supports long-term cognitive resilience and calm mental performance – helping your brain function at its best every day.*

References

  1. Slutsky I, et al. Enhancement of Learning and Memory by Elevating Brain Magnesium. Neuron. 2010;65(2):165–177.
  2. Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4):971-990. doi:10.3233/JAD-150538
  3. Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X. 2024;8:100121. Published 2024 Aug 17. doi:10.1016/j.sleepx.2024.100121
  4. National Institutes of Health (NIH). Magnesium – Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed 2025.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.