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magnesium l-threonate

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.

12 Tips to Reduce Stress During the Holidays

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The holiday season is often portrayed as joyful and restorative. However, for many adults, it brings more pressure than peace. In fact, according to a recent survey, nearly 70% of Americans report elevated stress during this time. As a result, emotional strain, disrupted sleep, and tense schedules can quickly overshadow meaningful moments. Fortunately, understanding why stress spikes during the holidays creates an opportunity to support both balance and well-being.*

Stressed woman, at home for Christmas, sitting on sofa in front of Christmas tree.

Holiday demands can overwhelm even the calmest routines, making stress management essential for emotional balance.

How Stress Affects the Body

When stress becomes chronic, it activates the body’s fight-or-flight system far more often than intended. Consequently, cortisol remains elevated, which can influence sleep, digestion, and emotional balance. Prolonged stress may reduce magnesium levels through increased urinary loss, creating a cycle of heightened tension. Because of this, supporting the body with consistent stress-relief habits becomes essential for long-term well-being. Below are 12 science-backed strategies to help you move through the season with more calm, clarity, and resilience.*

1. Prioritize Consistent Sleep

Sleep is one of the strongest regulators of the stress response. Inadequate sleep can elevate cortisol and disrupt the balance of calming neurotransmitters like GABA.
Aim for a consistent bedtime and limit bright light exposure in the evening to support natural melatonin rhythms.

2. Support Your Nervous System With Magnesium

Magnesium helps regulate neural excitability and supports the pathways involved in stress adaptation. Low magnesium levels are associated with heightened stress reactivity. Research suggests that magnesium L-threonate (Magtein®) – a scientifically studied form – may help support calm, cognitive clarity, and overall stress resilience by increasing magnesium levels in brain tissue.*

Woman holding supplements that support calm and cognitive balance during stressful seasons.

Nutritional support, including magnesium, can help maintain balance during busy holiday months.

3. Use Breathwork to Reduce Acute Stress

Slow, diaphragmatic breathing activates the parasympathetic (“rest-and-digest”) system. Studies show that paced breathing around 5-6 breaths per minute can lower perceived stress and support emotional balance.

4. Maintain Balanced Blood Sugar

Large swings in glucose can increase irritability, fatigue, and stress sensitivity. Eating balanced meals – containing protein, fiber, and healthy fats – helps stabilize energy and mood throughout the day.

5. Move Daily (Even Briefly)

Physical activity increases endorphins and supports neurotransmitter balance. Even 10-20 minutes of brisk walking or resistance training can ease muscle tension and promote calm.

6. Set Boundaries Around Obligations

Holiday commitments can escalate quickly. Politely limiting overextended schedules supports emotional clarity and prevents burnout. Consider setting a maximum number of weekly events or creating designated downtime windows.

7. Lean on Omega-3 and Antioxidant-Rich Foods

Omega-3 fatty acids help support inflammatory balance and cellular resilience. Similarly, vitamin C – rich foods (like citrus, bell peppers, berries) support antioxidant capacity, which may help buffer the effects of chronic stress.*

8. Keep Hydration Steady

Dehydration increases cortisol levels and can impair cognitive performance. Drinking water throughout the day supports energy, mood, and metabolic stability.⁶

9. Practice “Micro-Recovery Moments”

Short stress-relief breaks – such as stretching for 60 seconds, walking outside for two minutes, or closing your eyes for five slow breaths – help reset the nervous system and reduce accumulated tension.

10. Incorporate Mindfulness or Meditation

Mindfulness practices can reduce rumination and support emotional balance by enhancing prefrontal cortex activity. Apps, guided meditations, or simple present-moment awareness are effective tools during busy periods.

Woman practicing mindfulness to support emotional resilience during the holiday season.
Mindfulness and intentional habits help strengthen resilience and promote a calmer holiday experience.

11. Support Cognitive Calm With Research-Backed Nutrients

Magnesium L-threonate has been studied for its ability to elevate brain magnesium levels, which support cognitive processes involved in mood, focus, and stress adaptation.*
Some individuals find that consistent daily intake helps maintain calm neural activity during high-pressure seasons.*

12. Create a Personalized Holiday Routine

Choosing one to three stress-reduction habits and practicing them daily can create meaningful improvement. Whether it’s an evening wind-down routine, morning stretching, intentional meal planning, or consistent supplementation, structure supports emotional stability across the season.

Summary: A More Balanced Holiday Season

Stress may be common during the holidays, yet it does not have to overshadow your well-being. With intentional habits, mindful planning, and targeted nutritional support, it becomes easier to maintain emotional balance. Ultimately, by incorporating small, consistent practices – including adequate magnesium intake – you can move through the season with greater calm, clarity, and resilience.*

References

  1. American Psychological Association. Stress in America 2024 Report. Washington, DC: APA; 2024.
  2. Meerlo P, Sgoifo A, Suchecki D. Chronic sleep restriction and stress: A review. Sleep Med Rev. 2008;12(5):357-371.
  3. Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on stress and mood: A systematic review. Nutrients. 2017;9(5):429.
  4. Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: A systematic review. Front Hum Neurosci. 2018;12:353.
  5. Grosso G, Pajak A, Marventano S, et al. Role of omega-3 fatty acids in the treatment of depressive disorders. Int J Mol Sci. 2014;15(12):21905-21928.
  6. Pross N, Demazières A, Girard N, et al. Influence of progressive fluid restriction on mood and physiological markers. Br J Nutr. 2013;109(2):313–321.
  7. Creswell JD. Mindfulness interventions. Annu Rev Psychol. 2017;68:491–516.

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.

Topical Magnesium -Oils, Lotions, and Epsom Salt Baths: Do They Work?

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Magnesium plays a central role in muscle function, stress regulation, sleep quality, and overall cellular health. Because of this, many people look for simple ways to support magnesium levels – especially during busy or stressful seasons. One option that continues to gain popularity is topical magnesium, including oils, lotions, sprays, and Epsom salt baths.

But an important question remains:

Can magnesium applied to the skin meaningfully increase magnesium levels in the body, or are oral forms still more effective?

Below, we explore what science currently shows about topical magnesium, how the skin barrier influences absorption, and where these products may fit into a broader magnesium routine.*

Epsom salt baths offer relaxation benefits, even though magnesium absorption through the skin remains limited.

Topical magnesium is appealing for several reasons. Many individuals prefer it because it feels soothing to the skin, helps create a calming ritual, or offers a way to target specific muscle areas. Some also choose it if they struggle with digestive sensitivity or dislike swallowing capsules.

As these products have grown in popularity, so has the belief that they can bypass the digestive tract and raise magnesium levels quickly. However, research suggests the story is more complex.

The Skin Barrier: What Science Says About Absorption

The skin’s outermost layer – the stratum corneum – is designed to be protective. It prevents water loss and blocks most substances, including minerals, from entering the bloodstream. Because magnesium carries an electrical charge (Mg²⁺), it has difficulty crossing through this lipid-rich barrier.

Several reviews note that significant increases in serum or intracellular magnesium from topical products have not been consistently shown in well-controlled human studies.*

A few small trials have suggested modest changes in magnesium markers, yet many lack placebo groups or standardized dosing. As a result, current evidence remains limited and inconsistent.

By contrast, oral forms – especially well-studied options such as magnesium L-threonate (Magtein®) – have demonstrated reliable effects on systemic or brain magnesium levels.*

Epsom Salt Baths: Relaxing, but How Much Is Absorbed?

Epsom salts (magnesium sulfate) have long been used to support relaxation and ease occasional muscle tightness. Warm baths naturally promote circulation, loosen muscles, and encourage parasympathetic (“rest-and-digest”) activity.

Although these benefits can feel significant, evidence for magnesium absorption through the skin remains mixed. Older studies suggested slight increases in serum magnesium, but later research has not consistently reproduced those results.

Therefore, many of the relaxing effects of an Epsom salt bath likely come from:

  • Warm water improving blood flow
  • Heat relaxing muscle tissue
  • Stress relief through quiet, uninterrupted time
Warm Epsom salt baths help soothe muscles and support relaxation, even if magnesium uptake is minimal.

Topical Magnesium Oils and Lotions: What They May Support

Even without strong evidence for large changes in magnesium status, topical magnesium can still play a meaningful role in daily routines. Many users appreciate these products for:

Localized Comfort

Topical sprays or oils may feel soothing on tense areas. This effect often results from gentle massage, hydration, or calming botanicals included in some formulas.

Nighttime Relaxation

Applying magnesium lotion before bed may help create a calming ritual, which can support better sleep hygiene.

Complementary Support

Topical magnesium fits well alongside oral supplementation – especially for routines centered on stress management, mood balance, or cognitive performance.*

Why Oral Magnesium Continues to Be the Most Effective Option

To influence magnesium levels inside cells, magnesium must reach the bloodstream in meaningful amounts. Oral magnesium supplements, particularly well-absorbed forms, continue to demonstrate the strongest evidence for supporting:

  • Relaxation and stress balance
  • Energy production
  • Sleep quality
  • Cognitive performance and memory*

Magtein (magnesium L-threonate) is especially notable because it was designed to cross the blood–brain barrier efficiently and support magnesium concentrations in neurons.*

Where Topical Magnesium Fits in a Balanced Routine

Topical magnesium may not significantly raise magnesium levels, but it can still contribute to a well-rounded wellness plan. When combined with consistent habits, topical forms may enhance relaxation and offer targeted comfort.

For a comprehensive approach, consider:

  • Eating magnesium-rich foods
  • Staying hydrated
  • Maintaining consistent sleep habits
  • Practicing stress-reducing techniques
  • Using evidence-based oral magnesium supplements when helpful*

Together, these strategies help support both physical and cognitive well-being through daily magnesium balance.

Topical magnesium oils and lotions may provide localized comfort and relaxation as part of a balanced wellness routine.

The Bottom Line

Topical magnesium oils, lotions, and Epsom salt baths can offer soothing and relaxing experiences. Still, current research does not strongly support meaningful increases in systemic magnesium levels through the skin.

Oral magnesium – especially Magtein (magnesium L-threonate) – remains the most reliable and well-studied option for supporting cognitive clarity, stress resilience, and overall magnesium balance.*

However, topical forms can still be enjoyable tools within a relaxation routine, providing comfort and sensory benefits that complement internal magnesium support.

References

  1. Gröber U, Schmidt J, Kisters K. Magnesium in prevention and therapy. Nutrients. 2015;7(9):8199–8226.
  2. Whelan AM, Sabanathan D, Dhingra R, et al. Topical magnesium for chronic pain and muscle soreness: A systematic review. J Integr Med. 2022;20(5):400–408.
  3. Cresswell J, et al. Transdermal magnesium: Short review of efficacy and safety. Open Sports Sci J. 2020;13:1–7.
  4. Mayo Clinic Staff. Magnesium: Dietary supplement fact sheet. Mayo Clinic. Accessed 2025.
  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.

How Medications Affect Magnesium Levels (and What to Know)

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Magnesium is a cornerstone mineral for health, essential for more than 600 enzymatic reactions in the human body. It plays a role in energy metabolism, cardiovascular function, stress response, and sleep regulation. However, magnesium balance can be disrupted by a variety of factors – including certain commonly used medications.

Long-term or frequent medication use can subtly deplete magnesium levels over time. Understanding which medications influence magnesium metabolism helps you take proactive steps to maintain balance and support overall wellness.*

An older man consults his doctor about medications and maintaining healthy magnesium levels.

Why Magnesium Depletion Occurs

Magnesium levels in the body are regulated through absorption in the gut, storage in bones and cells, and excretion through the kidneys. Some medications interfere with one or more of these processes – either by reducing absorption, increasing urinary loss, or altering how magnesium is distributed within tissues.

Because magnesium supports nerve transmission, muscle relaxation, and energy production, even mild depletion can affect how you feel daily. Over time, suboptimal levels may contribute to fatigue, muscle cramps, irritability, and difficulty sleeping.*

Who’s Most at Risk for Magnesium Depletion from Medications

Not everyone experiences the same degree of magnesium loss from medications. Certain populations may be more susceptible due to differences in metabolism, lifestyle, or overall health status.

Those most at risk include:

  • Older adults: Magnesium absorption efficiency naturally declines with age, and many older adults take multiple medications that compound this effect.
  • Individuals with digestive disorders: Conditions like celiac disease, inflammatory bowel disease, or chronic diarrhea can reduce magnesium uptake in the intestine.
  • People under chronic stress: Elevated cortisol levels increase urinary magnesium losses and may amplify medication-related depletion.
  • Athletes or individuals with high sweat output: Since magnesium is lost through perspiration, those with active lifestyles may have lower baseline reserves.
  • Individuals on long-term prescriptions: Continuous use of medications like diuretics or PPIs increases the cumulative effect on magnesium balance over time.*

Recognizing these factors allows for more targeted monitoring and prevention strategies.*

Medications That May Lower Magnesium Levels

1. Diuretics (Water Pills)

Loop and thiazide diuretics, often prescribed for high blood pressure or heart failure, increase magnesium loss through urine. When magnesium excretion rises, serum levels can gradually decline. Combining magnesium-rich foods or supplementation may help maintain balance under medical supervision.*

2. Proton Pump Inhibitors (PPIs)

PPIs – commonly used for acid reflux and GERD – reduce stomach acidity, which impairs magnesium absorption in the intestine. Chronic PPI use has been associated with low serum magnesium levels, especially in older adults or those taking other magnesium-depleting medications.*

3. Certain Antibiotics

Medications in the aminoglycoside and macrolide classes can interfere with kidney reabsorption of magnesium, increasing losses through the urine. This effect typically appears with prolonged or high-dose antibiotic use.*

4. Oral Contraceptives and Hormone Therapies

Estrogen-containing medications influence magnesium utilization and retention. Some studies suggest that women taking oral contraceptives may have lower magnesium concentrations, which could affect mood stability or muscle tension over time.*

5. Chemotherapy Agents

Certain cancer therapies, such as cisplatin, can significantly deplete magnesium by damaging renal tubular cells. Patients receiving these treatments often require close monitoring of magnesium and other electrolytes to maintain balance.*

6. Insulin and Blood Sugar-Lowering Medications

Magnesium plays an essential role in glucose metabolism. Some insulin therapies and glucose-lowering drugs influence magnesium uptake in cells, contributing to fluctuations in magnesium status. Maintaining balanced magnesium levels helps support metabolic health and insulin sensitivity.*

Certain medications can lower magnesium levels, making nutrient balance essential for long-term wellness.

How to Support Magnesium Balance While Taking Medications

The good news is that nutrient balance can be maintained with intentional strategies. Consider the following evidence-based steps:

1. Monitor Your Magnesium Status

If you take any long-term medications, ask your healthcare provider about periodic magnesium testing – especially if you experience fatigue, muscle weakness, or sleep disturbances.

2. Focus on Magnesium-Rich Foods

Include leafy greens, nuts, seeds, legumes, avocados, and dark chocolate regularly. These whole foods not only provide magnesium but also supply cofactors such as vitamin B6 and antioxidants that support absorption.*

3. Consider Clinically Studied Supplementation

For individuals with higher magnesium demands, supplementation can help restore balance. Magtein® (magnesium L-threonate) offers a unique advantage – it effectively crosses the blood–brain barrier, supporting not only magnesium levels but also focus, memory, and mood regulation.*

4. Stay Hydrated and Balanced

Because magnesium works closely with other electrolytes – such as potassium and calcium – maintaining proper hydration and balanced nutrition is essential.

5. Collaborate With Your Healthcare Provider

Always discuss any supplements or dietary changes with your practitioner, particularly if you take prescription medications. Personalized guidance ensures safety and effective nutrient management.*

The Bottom Line

Medication-induced magnesium depletion is common but often overlooked. Because magnesium supports muscle, nerve, and brain function, maintaining healthy levels is key to overall vitality. Through mindful nutrition, consistent hydration, and evidence-based supplementation, it’s possible to restore balance and support long-term well-being – even while taking necessary medications.*

Staying hydrated and supporting magnesium balance helps promote energy and overall vitality.

References

  1. Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015;7(9):8199–8226.
  2. Markovits N, Loebstein R, Halkin H, et al. Proton pump inhibitors-induced hypomagnesemia: A new challenge. Drug Saf. 2014;37(5):391–403.
  3. Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res. 2001;14(4):257–262.
  4. Guo X, et al. Association between diuretic use and magnesium deficiency: Evidence from clinical and experimental studies. Nutrients. 2022;14(4):811–823.
  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.

Magnesium for Mood Support: The Link Between Stress and Neurotransmitters

 610 404 Riley Forbes
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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.

The Different Forms of Magnesium and Why Magtein® Stands Apart

 610 408 Riley Forbes
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Understanding Magnesium’s Role in the Body

Magnesium is one of the most abundant minerals in the human body, involved in more than 600 enzymatic reactions. It supports energy production, muscle function, nerve signaling, and DNA synthesis. Because magnesium influences nearly every physiological system, balanced levels are essential for overall health and resilience.*

However, not all magnesium supplements act the same way. The compound that magnesium is bonded to determines how well it is absorbed, tolerated, and delivered to specific tissues. Understanding these differences can help you choose a formula that matches your individual goals – whether for muscle recovery, relaxation, or cognitive performance.*

With so many magnesium options available, understanding how each form works helps simplify your choice and ensure optimal nutrient support.*

Common Forms of Magnesium and Their Benefits

1. Magnesium Oxide

Magnesium oxide offers a high percentage of elemental magnesium, but it absorbs poorly in the digestive tract. Therefore, it is often used as a gentle osmotic laxative to support occasional constipation.*

2. Magnesium Citrate

This form combines magnesium with citric acid, improving solubility and absorption. It is widely used to promote regularity and ease muscle tension. However, higher doses may sometimes cause mild gastrointestinal discomfort.*

3. Magnesium Glycinate (or Bisglycinate)

Bound to the amino acid glycine, this form is both highly bioavailable and gentle on the stomach. It is a great choice for promoting relaxation, restful sleep, and balanced nervous system activity.*

4. Magnesium Malate

Magnesium malate binds magnesium to malic acid, a compound that supports energy metabolism in the Krebs cycle. This form is often preferred for promoting steady daytime energy and supporting muscle endurance.*

5. Magnesium Taurate

This form combines magnesium with taurine, an amino acid that helps regulate vascular tone and cardiac rhythm. As a result, magnesium taurate may help support cardiovascular and metabolic health.*

6. Magnesium L-Threonate (Magtein)

Developed by MIT researchers, Magtein combines magnesium with L-threonic acid, a metabolite of vitamin C. This structure allows magnesium to cross the blood–brain barrier efficiently, increasing magnesium concentrations in neurons. Magtein supports cognitive clarity, memory, and learning by influencing brain magnesium balance and synaptic plasticity.*

Why Magtein Stands Apart

Targeted Brain Delivery

Unlike other magnesium forms that act mainly in muscles or the digestive system, Magtein was engineered to reach the central nervous system. Its L-threonic acid component enhances transport across the blood–brain barrier, allowing magnesium to enter neurons directly. Once inside, it helps sustain focus, memory, and overall neural efficiency.*

Backed by Clinical Research

Multiple human studies – including those published in Neuron (2010), Journal of Alzheimer’s Disease (2016), and Sleep Medicine X (2024) – demonstrate that magnesium L-threonate may:

  • Support working memory and cognitive flexibility*
  • Promote relaxation and improve sleep quality*
  • Enhance next-day focus and balanced mood*

Together, these findings emphasize Magtein’s ability to elevate brain magnesium levels and reinforce long-term cognitive health.*

Synergy with Daily Habits

Magtein works best when paired with consistent, health-focused routines. Combining supplementation with balanced nutrition, regular exercise, and restorative sleep improves magnesium utilization. Including magnesium-rich foods – such as leafy greens, legumes, and nuts – also reinforces mineral balance.

Additionally, staying hydrated and managing stress help sustain magnesium levels. Practices like mindfulness or light stretching can further enhance magnesium’s positive effects on focus and calm.*

Whole-food sources of magnesium, combined with balanced habits, help sustain calm focus and reinforce the benefits of daily Magtein use.*

Choosing the Right Form for Your Goals

While many magnesium forms promote general wellness, Magtein (magnesium L-threonate) is uniquely designed to reach the brain and optimize neural health. Unlike forms that primarily act in muscles or the digestive tract, Magtein targets cognitive performance – helping preserve focus, clarity, and long-term memory.*

Traditional forms of magnesium – such as citrate, glycinate, or oxide – mainly influence muscle comfort or relaxation. These remain valuable for physical wellness, yet they don’t significantly increase brain magnesium levels. In contrast, Magtein crosses the blood–brain barrier to raise magnesium concentration inside neurons, supporting synaptic plasticity and healthy cognitive aging.*

When the goal is sharper focus, calmer mood, and more restorative sleep, Magtein offers a complete, science-based solution. It fits naturally into daily wellness routines and complements nutrient-dense meals, regular movement, and mindfulness for balanced, whole-body vitality.*

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. 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.
  4. Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015; 7(9):8199–8226.
  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

 602 400 Riley Forbes
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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 Relationship Between Magnesium and Vitamin C: Unlocking Cellular Health

 610 404 Riley Forbes
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Why Cellular Health Matters

Every organ and tissue relies on millions of cells working efficiently. Each cell converts nutrients into energy, repairs internal structures, and communicates with its neighbors. When this process slows, vitality and resilience decline. Supporting cellular health therefore helps maintain strength, cognition, and metabolic balance across a lifetime.*

Among essential nutrients, magnesium and vitamin C play leading roles. Magnesium activates hundreds of enzymes that drive metabolism and nerve signaling, while vitamin C fuels antioxidant protection and collagen synthesis. Together, they reinforce the body’s ability to generate energy, repair tissue, and adapt to stress.*

The Role of Oxidative Stress in Cellular Aging

During normal metabolism, cells create free radicals – unstable molecules that can damage membranes and DNA if not controlled. Vitamin C neutralizes these radicals and restores other antioxidants such as vitamin E, forming the first line of defense against oxidative stress. Magnesium supports this process by stabilizing mitochondrial activity and helping enzymes produce energy efficiently. As a result, both nutrients preserve cellular integrity and reduce the burden of everyday oxidative stress.*

Over time, factors such as aging, poor diet, and environmental exposure can intensify oxidative stress. Adequate intake of magnesium and vitamin C helps sustain mitochondrial performance and promotes long-term cellular vitality.*

Complementary Roles in the Body

Although magnesium and vitamin C act through different biochemical pathways, their effects often converge. Magnesium regulates calcium and potassium balance, supporting muscle contraction and nerve transmission. 

Athlete training to represent magnesium’s role in muscle and energy metabolism.
Magnesium supports muscle performance and energy metabolism, helping sustain strength and cellular balance naturally.

Vitamin C enhances immune cell activity and tissue repair. When both are sufficient, cells communicate more effectively, energy metabolism remains steady, and recovery from stress occurs more smoothly.*

Their combined influence highlights how nutrient networks, rather than single ingredients, sustain overall wellness.*

Magnesium and Vitamin C: The Cellular Connection

At first glance, magnesium and vitamin C may seem unrelated. However, several mechanisms reveal how closely they intersect:

  • Energy and Mitochondrial Function: Magnesium enables the enzymes that convert food into ATP. Vitamin C helps regenerate other antioxidants, such as glutathione, that keep mitochondria operating efficiently. When both nutrients are adequate, energy production proceeds smoothly.*
  • Stress Response and Adrenal Health: Chronic stress increases magnesium excretion and depletes vitamin C stores in the adrenal glands. Therefore, replenishing both nutrients supports a calmer physiological baseline and balanced cortisol activity.*
  • Immune and Tissue Support: Vitamin C strengthens immune cell activity, while magnesium regulates inflammatory signaling. In combination, they promote effective immune defense and tissue recovery following exertion or oxidative stress.*

These synergistic effects illustrate why foundational nutrients work best as part of an integrated nutritional network rather than in isolation.*

How Deficiency Can Impact Cellular Function

Modern lifestyles often contribute to overlapping nutrient gaps. Magnesium intake has declined as soil mineral content decreases, while vitamin C levels can fall during illness, high stress, or inadequate fruit and vegetable consumption. Low levels of either nutrient may reduce mitochondrial efficiency, weaken antioxidant capacity, and impair tissue resilience. Recognizing and correcting these subtle deficiencies early can help maintain long-term vitality.*

Supporting Healthy Magnesium and Vitamin C Status

Diet remains the first step toward optimal nutrient balance.

  • Magnesium-rich foods: Leafy greens, legumes, almonds, pumpkin seeds, and whole grains supply valuable magnesium.
  • Vitamin C-rich foods: Citrus, bell peppers, kiwi, and berries deliver high antioxidant value.
Salad with citrus and nuts highlighting magnesium- and vitamin C-rich foods.
Leafy greens and citrus provide magnesium and vitamin C, working together to support daily cellular wellness.

However, dietary intake alone may not always meet daily demands. Evidence-based supplementation can complement nutrition and reinforce cellular defenses. Forms like magnesium L-threonate (Magtein®) effectively cross the blood–brain barrier, supporting neural energy metabolism, while buffered vitamin C formulas may improve digestive comfort and absorption.*

Combining consistent intake with balanced meals, regular movement, and restorative sleep further strengthens overall cellular health.*

The Bottom Line

Magnesium and vitamin C are fundamental to nearly every aspect of physiology – from energy metabolism and immune protection to tissue integrity and stress adaptation. By working together, these nutrients help the body perform efficiently at the cellular level. Maintaining adequate levels through diet and targeted supplementation can promote resilience, vitality, and sustained wellness over time.*

References

  1. Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015; 7(9):8199–8226. doi:10.3390/nu7095388
  2. Jacob RA, Sotoudeh G. Vitamin C Function and Status in Chronic Disease. Nutrition in Clinical Care. 2002; 5(2):66–74.
  3. Slutsky I 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
  4. National Institutes of Health. Magnesium – Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Accessed 2025.
  5. National Institutes of Health. Vitamin C – Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminC-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.

How Magtein® Helps You Manage Holiday Stress

 612 406 Riley Forbes
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The Holiday Paradox: Joy and Overload

The holiday season brings together celebration, connection, and reflection – but it can also introduce stress. Between travel, social obligations, disrupted routines, and irregular sleep, it’s easy for the body and mind to feel overstimulated. Heightened stress levels can affect mood, focus, and even sleep quality.

During these periods, supporting the brain’s stress-regulating systems becomes essential. Magnesium plays a key role in this process, helping maintain calm neural activity and balanced mood under pressure. Magtein (magnesium L-threonate), a specialized form of magnesium that targets brain health, offers a science-backed way to promote relaxation and mental clarity through the holidays.*

Holiday gatherings bring joy and connection, but Magtein helps support calm focus when stress builds.

Magnesium and the Stress Response

When stress levels rise, the body activates the hypothalamic-pituitary-adrenal (HPA) axis, releasing cortisol and adrenaline to help you adapt. While this system is protective in the short term, chronic or repeated stress can deplete magnesium stores, making it harder to regulate mood and energy.

Magnesium supports the body’s ability to “reset” after stress by:

  • Regulating the HPA Axis: Magnesium helps modulate the stress response, balancing cortisol output and promoting recovery after acute stress.*
  • Supporting GABA Pathways: By enhancing GABA (gamma-aminobutyric acid) activity – the brain’s main calming neurotransmitter – magnesium reduces neural excitability and promotes relaxation.*
  • Reducing Excitatory Overload: It acts as a natural calcium blocker, preventing overstimulation of NMDA receptors and supporting mental balance during demanding periods.*

However, not all magnesium forms effectively reach the brain. That’s where Magtein stands apart.

Magtein: Supporting Calm and Clarity

Magtein (magnesium L-threonate) is a patented compound developed by MIT researchers to elevate magnesium concentrations in the brain. Unlike other magnesium salts that primarily act in the digestive tract, Magtein crosses the blood–brain barrier, where it supports neuronal stability and communication.*

Research published in Sleep Medicine X (2024) and the Journal of the American College of Nutrition (2022) shows that magnesium L-threonate can help:

  • Support relaxation before bed and improve sleep quality*
  • Promote calm focus during the day by balancing excitatory and inhibitory neurotransmitters*
  • Enhance resilience and mood balance during stressful situations*

By maintaining optimal brain magnesium, Magtein supports mental clarity and composure – two qualities that are invaluable when life becomes fast-paced or emotionally demanding.

Magtein helps maintain relaxation and balance, promoting calm clarity even during the busiest holiday season.

How Stress Impacts the Brain and Sleep

Prolonged stress affects multiple pathways in the brain, especially those responsible for energy metabolism, focus, and rest. Elevated cortisol levels can interfere with deep sleep and REM cycles, which are essential for emotional regulation.

Magnesium contributes to balanced circadian rhythm function and helps transition the nervous system from “fight-or-flight” to “rest-and-digest.” This is particularly important during the holidays, when disrupted schedules or late-night events can interfere with normal recovery patterns.*

Practical Tips: Using Magtein for Holiday Resilience

To get the most from Magtein during busy or stressful periods, consistency and timing matter.

Taking Magtein before bed supports relaxation and restorative sleep for better mood and energy balance.

Calm Energy for a Joyful Season

While the holidays can test emotional resilience, they also offer an opportunity to strengthen it. Supporting your nervous system with brain-focused nutrients like Magtein helps sustain calm, focus, and clear thinking – even when schedules are demanding.

By combining Magtein with consistent routines, mindful relaxation, and nourishing foods, you can stay grounded and enjoy the season with presence and vitality.*

Summary: Balance Over Burnout

Holiday stress doesn’t have to mean exhaustion or overwhelm. Magtein offers targeted support for the brain’s stress-response system, promoting calm energy, focus, and restorative sleep when you need it most.* 

By nourishing your brain magnesium levels and maintaining balance through mindful daily practices, you can transform seasonal stress into sustained energy and calm resilience – carrying that clarity well beyond the holidays.*

References

  1. 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
  2. Hewlings SJ, Kalman DS. “A Randomized, Double-Blind, Placebo-Controlled, Comparator Trial Evaluating Magtein Magnesium Supplement on Quality of Life as Related to Levels of Stress, Anxiety, Fear and Other Indicators.” EC Nutrition 17.3 (2022): 07-14.
  3. Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165–177.
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