Is magnesium L-threonate better for your brain?
MgT has preliminary indications that it raises brain magnesium more effectively and may support cognition, but the human evidence is still too limited for firm recommendations. The initial results are cautiously positive, particularly in older adults with cognitive complaints.
Magnesium L-threonate (MgT) reaches the brain more effectively than common forms of magnesium. Other forms are barely absorbed across the blood-brain barrier; MgT is. That makes it biologically plausible that it acts specifically on brain function, but plausibility is not the same as proof.
The evidence in humans exists, but is too limited for a firm recommendation. A study of 44 older adults (50-70 years) with cognitive complaints found a significant improvement in cognitive functioning after 12 weeks compared with a placebo (p=0.003; Cohen's d=0.91). That study was small and was conducted by researchers affiliated with the company behind the product, which is a conflict of interest. A second study (109 healthy Chinese adults) found improved memory scores after 30 days at 2 grams per day, but the supplement used also contained phosphatidylserine and vitamins C and D. The effect therefore cannot be attributed purely to MgT. On the label, look for 'magnesium-L-threonate' or the brand name Magtein; the dosage is then listed in mg per capsule. Note: many supplements list only the amount of the full compound, not the elemental magnesium it contains.
If you want to try it, the amount used in studies is 2 grams per day (magnesium-L-threonate formula), for at least 4 to 12 weeks. Effects on sleep and anxiety could not be distinguished from placebo in the study, so do not count on those. The ratio of nutrients on the label does not otherwise matter: with a combination product, you simply cannot tell what is doing the work.
In mouse studies, MgT reduced the accumulation of harmful protein clusters associated with Alzheimer's disease and prevented the loss of connections between brain cells. Mouse studies, however, do not translate one-to-one to humans. A previously published paper on similar mouse research from 2013 was retracted due to unreliability and is not counted. A magnesium deficiency is associated with cognitive decline, but whether supplementation actually prevents that has not been proven. Large, independent human studies are still lacking. As long as that remains the case, MgT is not worth your money if you want certainty: there is reason for interest, but no reason for high expectations.
Sources include two small RCTs in humans (n=44 and n=109), multiple mouse studies, and a retracted article (PMID 23658180) that has been excluded from consideration. No meta-analyses are available.
Does lion's mane really work for your brain?
Lion's mane shows cautiously positive signals for attention and working memory in small studies, but the evidence is still too thin to rely on. Until larger studies are available, you can safely try it as a capsule or powder, but do not expect a dramatic effect.
Do ketone drinks do anything for your brain or performance?
For people with memory complaints the early signals are cautiously positive, but the studies are small and not conclusive. As a healthy athlete or average person, you have too little to go on to use ketone drinks with confidence.
Does a low dose of lithium help protect the ageing brain?
There are preliminary indications that low doses of lithium may offer brain protection, but the evidence is still too thin and the risks are real enough that lithium should only be used under medical supervision.
Is reading every day good for your brain in the long run?
Daily reading is associated with a lower risk of dementia and greater cognitive resilience in later life. Whether reading itself causes that protection or is a sign of pre-existing brain fitness has not yet been fully resolved, but there is enough reason to simply start or continue.
Does magnesium really help you sleep better and keep your mind sharp?
Magnesium may be worth trying for sleep problems, but the evidence is limited and the studies are partly contradictory. At normal doses it is safe; in any case, make sure you get enough through your diet.
Does magnesium glycinate help you sleep better?
Magnesium may offer some benefit for sleep in certain people who are deficient or have a medical condition, but this has not been demonstrated for healthy people without a deficiency. If you have had poor sleep for years, first discuss with your doctor whether other causes may be involved.