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brain aging

How Much Magtein® Should I Take?

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Understanding Magnesium L-Threonate Dosage

One of the most common questions people ask about Magtein (magnesium L-threonate) is how much to take. The answer isn’t always simple. Because magnesium L-threonate is a specialized compound, the amount of elemental magnesium it provides differs from the total compound weight listed on supplement labels.

Understanding this difference helps you compare magnesium supplements accurately. It also ensures that your intake aligns with what has been studied in clinical research.*

Empower your wellness by understanding what’s really in your magnesium.

Elemental Magnesium vs. Total Compound: Why the Numbers Look Different

Each form of magnesium contains a different percentage of elemental magnesium – the pure magnesium your body can use. Magnesium oxide, citrate, glycinate, and L-threonate all vary in how much magnesium they deliver.

For Magtein, each gram of magnesium L-threonate provides roughly 7-8% elemental magnesium. That means a 2-gram dose delivers about 144 mg of elemental magnesium.

This can be confusing because supplement labels often list the total compound weight – for example, “2,000 mg of magnesium L-threonate.” However, that number doesn’t represent the actual amount of magnesium.The advantage of magnesium L-threonate lies not only in its magnesium content but also in its ability to cross the blood-brain barrier. This allows it to support brain magnesium levels more effectively than many other forms.*

Magtein Dosage in Clinical Research

Human studies have explored how different daily doses of Magtein affect brain function, mood, and sleep quality. Across multiple trials – including those published in Neuropharmacology (Slutsky et al., 2010), Journal of Alzheimer’s Disease (Liu et al., 2016), and Sleep Medicine X (Hausenblas et al., 2024) – participants typically took between 1.5 and 2 grams per day of magnesium L-threonate.

Here’s what these studies found:

  • 1.5 grams per day (approximately 108 mg elemental magnesium) supported cognitive function and mood balance in adults weighing 50-70 kg (110-155 lbs).
  • 2 grams per day (approximately 144 mg elemental magnesium) supported sleep quality, focus, and resilience in adults weighing 70-90 kg (155-200 lbs).
  • The compound was well-tolerated across studies, with mild gastrointestinal effects being rare and transient.

These results suggest that body weight may play a role in ideal dosing, though more research is needed to confirm this relationship.*

When to Take Magtein

Timing can affect how well your body absorbs magnesium. Most research protocols divided the total daily dose into two or three servings – for example, one dose in the morning and one in the evening.

Taking Magtein with or after a meal can support steady absorption. Many people also find that an evening dose aligns with magnesium’s natural role in helping the body relax before rest.*

More importantly, consistency matters. Regular use appears to support gradual increases in brain magnesium over time, as shown in clinical research.*

Daily habits matter most – create a magnesium routine that lasts.

How Magtein Differs from Other Magnesium Forms

Many magnesium supplements are formulated to support muscle relaxation, digestion, or general magnesium replenishment. Magtein is different. It was developed to elevate magnesium levels in the brain – an area that most magnesium forms struggle to reach.

This difference comes from its unique structure. Magtein combines magnesium with L-threonic acid, a metabolite of vitamin C that improves solubility and cellular transport. In published studies, this structure increased brain magnesium concentrations, which may support mental clarity, focus, and restorative sleep.*

Safety and Considerations

Magtein is considered safe for adults when used at the studied doses of 1.5-2 grams per day. Individuals with kidney disease or those taking medications that affect magnesium levels should consult a healthcare provider before use.

Because magnesium can have a gentle laxative effect in higher doses, starting at the lower end of the clinical range and gradually adjusting may help your body adapt comfortably.*

Remember, supplements should always complement – rather than replace – a balanced diet and healthy lifestyle. Adequate hydration, a magnesium-rich diet (including leafy greens, nuts, and legumes), and consistent sleep routines all work together to support overall wellness.*

Balanced nutrition and lifestyle habits complement Magtein supplementation. Pair magnesium-rich foods and a consistent sleep routine to support long-term brain and body wellness.

Key Takeaway: Science-Backed Dosing for Brain and Sleep Support

Magtein stands apart from other magnesium forms by combining advanced bioavailability with strong scientific support. Research suggests that 1.5-2 grams daily, taken in divided doses, can be an effective range for most adults. This dosage supports focus, relaxation, and restorative sleep as part of a healthy routine.*

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.
  2. Liu G, Weinger JG, Lu ZL, et al. Chronic oral administration of magnesium-L-threonate improves learning and memory and upregulates synaptic plasticity-related proteins in aged rats. J Alzheimers Dis. 2016;49(4):953–966.
  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: A randomized controlled trial. Sleep Med X. 2024;8:100121.
  4. National Institutes of Health (NIH). Magnesium – Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  5. WebMD. Magnesium: Uses, Side Effects, Interactions, Dosage, and Warning. https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium/

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.

How Magtein® Crosses the Blood-Brain Barrier (and Why It Matters)

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What Is the Blood-Brain Barrier?

The blood-brain barrier (BBB) is one of the body’s most sophisticated protective systems. This tightly regulated network of endothelial cells lines the brain’s blood vessels, acting as a selective gatekeeper that controls what enters the brain from the bloodstream.

While the BBB safeguards the brain from harmful substances, it also makes it difficult for many nutrients to pass through – including magnesium. This presents a challenge, as magnesium plays a central role in supporting brain health and cognitive performance.*

Why Magnesium Matters for the Brain

Magnesium is involved in more than 300 biochemical reactions in the body, many of which occur in the brain. Within the nervous system, magnesium helps:

  • Support synaptic plasticity, the foundation of learning and memory*
  • Maintain healthy neurotransmitter activity through NMDA receptor regulation*
  • Promote neuronal stability and optimal communication between brain cells*
  • Support cellular energy production and protect against oxidative stress*

Maintaining optimal magnesium levels is essential for cognitive clarity, a calm mood, and healthy brain aging.*

Meditation and mindfulness support cognitive clarity and calm mood, complementing magnesium L-threonate for overall brain health and healthy aging.

The Challenge: Why Typical Magnesium Forms Don’t Reach the Brain

Although magnesium supplements are widely used to support muscle relaxation, cardiovascular health, and energy metabolism, most common forms – such as magnesium oxide, citrate, or glycinate – have limited ability to raise magnesium concentrations in the cerebrospinal fluid, the fluid surrounding the brain and spinal cord.

Because these forms do not efficiently cross the blood-brain barrier, their impact on brain magnesium levels tends to be modest. This limitation prompted researchers to search for a form of magnesium specifically designed to reach the brain.

What Makes Magtein Different

Magtein – scientifically known as magnesium L-threonate – was developed by neuroscientists at MIT to overcome the limitations of conventional magnesium forms.

The Role of L-Threonic Acid

Magtein combines magnesium with L-threonic acid, a metabolite of vitamin C. This unique pairing increases magnesium’s solubility and facilitates more efficient transport across cell membranes.*

Crossing the Blood-Brain Barrier

Preclinical and clinical studies indicate that magnesium L-threonate elevates magnesium levels within the brain, demonstrating its ability to cross the BBB – something most other forms of magnesium rarely achieve.*

Sustaining Brain Magnesium Levels

Once absorbed, Magtein helps maintain elevated brain magnesium concentrations for extended periods, supporting long-term neurological function and resilience.*

Why Crossing the BBB Matters

By delivering magnesium effectively to the brain, Magtein helps support key areas of cognitive health:

  • Learning and Memory: Supports NMDA receptor activation, promoting the brain’s ability to form new connections and retain information.*
  • Focus and Attention: Contributes to balanced neurotransmitter activity, supporting clarity and concentration.*
  • Calm and Stress Response: Helps regulate stress-response systems, promoting relaxation and emotional balance.*
  • Healthy Brain Aging: Preclinical research suggests that elevated brain magnesium levels may help maintain synaptic density and support cognitive performance over time.*
Social engagement and community connection may support brain health and cognitive performance alongside magnesium L-threonate supplementation.

The Science Behind Magtein

Research Overview

  • Preclinical Research: Landmark studies at MIT demonstrated that magnesium L-threonate increased brain magnesium concentrations by 7-15% and enhanced learning and memory performance in animal models compared with other magnesium forms (Slutsky et al., Neuron, 2010).*
  • Human Studies: Clinical research found that magnesium L-threonate supplementation was associated with improved working memory, attention, and executive function in adults with cognitive complaints (Liu et al., Journal of Alzheimer’s Disease, 2016).*

While further research is ongoing, current evidence supports the ability of Magtein to enhance magnesium bioavailability in the brain, potentially contributing to cognitive benefits.*

How to Use Magtein

Magtein is typically taken in divided doses – morning and evening – to maintain consistent magnesium levels throughout the day. It is generally well tolerated and can be taken with or without food.

As with any supplement, follow product directions and consult a healthcare professional before use, especially if you are pregnant, nursing, taking medication, or have a medical condition. Cognitive benefits from Magtein may develop gradually as magnesium levels build within brain tissue over several weeks of consistent supplementation.*

Magnesium L-threonate supplements, combined with a nutrient-rich diet, support cognitive performance and long-term brain health.

Limitations, Precautions, and Research Gaps

Although research on magnesium L-threonate is promising, not all findings have been replicated in large-scale human trials. Individual results may vary based on age, lifestyle, and baseline magnesium status.

Magtein is not intended to diagnose, treat, cure, or prevent any disease, and should be used as part of a healthy lifestyle that includes a balanced diet, physical activity, and adequate sleep.

The Takeaway

The blood-brain barrier protects the brain but also makes it challenging for nutrients to reach where they are needed most. Magtein stands apart as the only form of magnesium shown in scientific studies to effectively cross the BBB and meaningfully raise brain magnesium levels.*

By supporting neuronal function, magnesium L-threonate may help maintain learning, memory, focus, and overall brain health, representing a significant advancement in nutritional neuroscience.*

References

  • 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.2010.01.009
  • Hausenblas HA, Rogers N, Camcho D, et al. Magnesium L-Threonate Improves Sleep Quality and Daytime Functioning in Adults with Self-Reported Sleep Problems: A Randomized Controlled Trial. Sleep Medicine X. 2024;6:100095. doi:10.1016/j.sleepx.2024.100095
  • Zhang N, Li Y, Zeng X, et al. A Magtein, Magnesium L-Threonate-Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Front Aging Neurosci. 2022;14:1025181. doi:10.3389/fnagi.2022.1025181
  • National Institutes of Health, Office of Dietary Supplements.Magnesium – Health Professional Fact Sheet. Updated January 4, 2023. Accessed October 12, 2025. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

FDA Disclaimer

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.

Magtein® May Help Support Cognitive Performance and a Healthier “Brain Age”

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Understanding “Brain Age” and Cognitive Longevity

While chronological age is measured in years, brain age reflects how well your brain performs relative to your biological age. For example, a person in their sixties might maintain the mental sharpness of someone decades younger. Conversely, others may notice that memory or focus now require a little more effort than before.

What is Brain Age?

Brain age is not a fixed measure. Instead, it is shaped by genetics, lifestyle habits, nutrition, sleep quality, and stress resilience. Over time, the brain naturally undergoes structural and chemical changes – including gradual declines in synaptic density and shifts in neurotransmitter activity. These changes may reduce communication efficiency between neurons, influencing how quickly we process information, form memories, and stay attentive.

The encouraging reality is that brain age can be supported. Through consistent, science-based habits – such as regular exercise, ongoing learning, restorative sleep, and nutrient-rich eating – it is possible to help maintain a more youthful cognitive profile well into later life.*

An active older couple walking along the beach, reflecting healthy aging, emotional well-being, and lifestyle habits that help support long-term cognitive vitality.

The Science of Cognitive Performance and Aging

Cognitive performance depends on the brain’s ability to learn, adapt, and store new information. These functions rely on synaptic plasticity – the flexibility and strength of the connections between neurons.

Magnesium plays an essential role in these processes. It helps regulate neuronal electrical activity and supports enzyme systems that maintain clear communication across brain pathways. However, magnesium levels in the brain often decline with age, and most dietary forms of magnesium do not easily cross the blood–brain barrier.

Magtein (magnesium L-threonate) was developed to overcome this limitation. It delivers magnesium directly to brain tissue, where it can support cellular mechanisms involved in learning, memory, and cognitive flexibility.*

Researchers continue exploring how magnesium L-threonate supports memory, focus, and long-term brain function.

How Magtein May Help Support a Healthier “Brain Age”

Several human studies suggest that magnesium L-threonate may help support memory, learning, and attention – key components of cognitive performance.* By promoting healthy magnesium levels in brain cells, Magtein helps maintain neuronal density and supports signaling pathways essential for focus and recall.*

Evidence from Human Studies on Magnesium L-Threonate

In a clinical study involving adults aged 50 to 70, daily magnesium L-threonate supplementation was associated with measurable improvements in cognitive performance and working memory compared to baseline.* Participants also reported better mood balance and reduced mental fatigue.*

Researchers suggest these findings may relate to magnesium’s ability to support synaptic plasticity – a fundamental process for long-term brain health and adaptive learning.* As a result, by sustaining efficient communication between neurons, Magtein may help the brain “age better,” supporting clarity, recall, and resilience over time.*

Lifestyle Factors That Complement Magtein

Magtein can play a valuable role in supporting cognitive health. However, lifestyle and environmental factors remain equally critical. Together, they form a foundation for maintaining an active and adaptable brain throughout life.

  • Prioritize Quality Sleep: Deep sleep supports memory consolidation and clears metabolic byproducts from the brain. Therefore, maintaining a consistent sleep–wake cycle reinforces cognitive balance.
  • Engage in Mental Stimulation: Reading, learning, and creative pursuits encourage new neural connections and strengthen focus.
  • Move Regularly: Physical activity promotes healthy blood flow to the brain and triggers growth factors that sustain neuronal vitality.
  • Manage Stress Thoughtfully: Chronic stress can disrupt neurotransmitter balance. Practices like meditation, deep breathing, or outdoor time help restore calm and focus.
  • Nourish the Brain: A nutrient-dense diet rich in magnesium-containing foods (leafy greens, legumes, and nuts), omega-3 fatty acids, and antioxidants supports long-term brain resilience.

When paired with these lifestyle practices, Magtein may help reinforce the foundations of cognitive performance and healthy brain aging from multiple angles.*

Lifestyle factors like sleep, exercise, and mindfulness can help support brain health alongside Magtein.

References

  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. Published 2022 Dec 8. doi:10.3390/nu14245235
  2. 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
  3. 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.2010.01.001
  4. 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

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.

Why Magtein® Is Different And Why That Matters

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What Is Magtein?

Magnesium is an essential mineral that supports hundreds of biological functions throughout the body, including energy metabolism, nerve signaling, and muscle health. However, not all forms of magnesium are created equal.

Magtein (magnesium L-threonate) is a patented form of magnesium studied for its ability to support cognitive health, sleep quality, and daytime focus.* Unlike other magnesium forms that primarily target muscle relaxation or digestive comfort, Magtein stands out for its unique ability to cross the blood-brain barrier and support brain function directly.*

A 2024 clinical trial published in Sleep Medicine X provided new insight into Magtein’s potential role in improving sleep quality and next-day wellness.* 

Let’s explore what makes this form of magnesium unique, why the science matters, and how it may fit into your daily routine!

Incorporating Magtein into your daily routine may help support cognitive clarity, restful sleep, and overall brain wellness.*

The Latest Research: Magtein and Sleep Quality

Key Findings from the 2024 Clinical Trial

In a randomized, controlled trial published in Sleep Medicine X (2024) titled Magnesium L-Threonate Improves Sleep Quality and Daytime Functioning in Adults with Self-Reported Sleep Problems: A Randomized Controlled Trial, researchers enrolled 80 adults aged 35-55 who reported sleep difficulties. Participants received magnesium L-threonate (Magtein) or placebo for 21 days. The study used validated questionnaires and objective wearable metrics to assess sleep and daytime functioning.

The findings included:

  • Participants taking magnesium L-threonate reported improved subjective sleep quality compared with placebo.*
  • Objective measures showed enhancements in deep sleep and REM sleep metrics, and participants reported better daytime energy and mood.*
  • Magnesium L-threonate was well tolerated, with no significant adverse effects reported.

These results build on earlier research suggesting magnesium L-threonate supports cognitive health and helps maintain a balanced sleep-wake rhythm, contributing to feelings of restoration and mental clarity.*

Clinical research suggests Magtein helps support balanced sleep–wake cycles for deeper rest and refreshed mornings.*

How Does Magtein Work?

Sleep and cognition are tightly interconnected. Magnesium helps regulate NMDA receptors – key channels that control how nerve cells communicate. When excitatory signaling becomes too high, it can interfere with both deep sleep and mental focus.

By supporting magnesium levels within the brain, Magtein helps:

  • Promote relaxation before bedtime, easing the transition into restful sleep.*
  • Support synaptic plasticity, which is essential for learning and memory during deep sleep.*
  • Maintain healthy circadian rhythm signaling, influencing daytime alertness and focus.*

In simpler terms, Magtein helps the brain “power down” at night and “power up” more effectively the next morning.*

What Makes Magtein Unique

If you’ve tried other magnesium supplements, you may have noticed that most focus on muscle recovery, bowel regularity, or cardiovascular support. While those benefits are valuable, not all magnesium forms effectively influence the brain.

For example:

  • Magnesium oxide – low absorption, often used for digestive health.
  • Magnesium citrate – supports regularity and hydration.
  • Magnesium glycinate – gentle on digestion, commonly used for relaxation.

Magtein is clinically shown to cross the blood-brain barrier, delivering magnesium directly to the brain – where it can support cognitive health, memory, and balanced mood.*

By crossing the blood–brain barrier, Magtein delivers magnesium directly where it supports cognition, memory, and mood balance.*

Dosage and Safety

In the 2024 trial, participants consumed magnesium L-threonate at doses consistent with those found in many high-quality dietary supplements. Typical daily servings provide 1-2 grams of magnesium L-threonate compound, delivering approximately 100-200 mg of elemental magnesium.

As with any supplement, follow product directions and consult a qualified healthcare professional before use – especially if you are pregnant, nursing, taking medication, or have a medical condition.*

What Sets Magtein Apart

Magtein’s strength lies in both its unique structure and its growing body of clinical research. The 2024 study adds to previous findings exploring magnesium L-threonate’s role in supporting memory, learning, and cognitive performance over time.* This consistency reflects Magtein’s ongoing commitment to scientific validation and transparency – qualities that distinguish it in the nutritional supplement landscape.

The Takeaway: A Smarter Magnesium for Brain and Sleep

When it comes to magnesium, form matters. Magtein (magnesium L-threonate) stands apart as a science-backed form that supports sleep quality, morning focus, and overall cognitive health.*

Backed by peer-reviewed research – including the most recent 2024 clinical trial – Magtein represents more than mineral support. It reflects the next generation of magnesium innovation, designed for the brain.

For those seeking a supplement that’s both effective and scientifically validated, Magtein is a trusted choice grounded in research and transparency.*

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;6:100121.
  2. Slutsky I, Abumaria N, Wu LJ, 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.