How many times have you heard that magnesium can help with better sleep, reduce stress, or prevent muscle cramps? You may have even tried such a supplement yourself or received a recommendation at the pharmacy. But it’s really important to know – not all types of magnesium work the same way. Some are intended for the digestive system, others for muscle relaxation, and only one type managed to surprise scientists in studies: Magnesium L-Threonate, which can reach the brain directly and affect memory and concentration.
In recent years, magnesium supplements have become among the most common supplements in Israel and worldwide. Many people turn to them to relieve muscle cramps, improve sleep quality, or reduce feelings of stress and irritability. Beyond that, awareness of this mineral’s importance is growing due to studies showing its role in many body systems – from muscles and nerves to processes related to memory and the brain.
In Israel, magnesium deficiency has become more common in recent years. One of the main reasons for this is the widespread use of desalinated water, from which magnesium has been completely removed. Added to this is the gradual decrease in mineral levels in our food – a result of modern farming methods and soil processing that depletes nutritional values in vegetables and fruits. This combination means that even those who maintain a relatively varied diet may still reach a deficiency.
Types of Magnesium
To understand the place of Magnesium L-Threonate compared to other types, it’s important to briefly know the most common magnesium supplements on the market: Each has a different chemical structure that affects absorption in the body and health effects.
The main types I classify according to their effect on the body:
Magnesium Oxide
Absorbs less well in the body, so it is not suitable for deficiency supplementation. Its advantage is that it stays in the digestive system and encourages bowel movement, so it is mainly used as a treatment for constipation.
Magnesium Citrate / Gluconate / Carbonate / Glycinate
These forms are more available in terms of absorption. They are especially common for daily use in treating muscle cramps (like night cramps in the legs), relaxing muscles, and creating an overall sense of calm.
Magnesium L-Threonate
This is another type, especially interesting, which intrigues researchers and doctors:
Magnesium L-Threonate is a unique type of magnesium studied in the past decade in many studies, first in animals and later in humans. The findings showed that due to its chemical structure, it can cross the blood-brain barrier – a biological barrier that prevents most substances from reaching brain tissue directly – and thus directly influence cognitive functions.
The most significant conclusion from the studies is that among all types of magnesium, Magnesium L-Threonate is the one capable of improving memory and mental abilities. This unique property has made it one of the most talked-about supplements in recent years, especially among those who want to maintain mental sharpness in older age or cope with concentration and memory difficulties or word-retrieval problems.
For example, a controlled study published in the scientific journal Nutrients in 2022 included 109 healthy adults aged 18–65, randomly divided into two groups: One received a daily supplement for 30 days containing Magnesium L-Threonate, phosphatidylserine, vitamin C, and vitamin D; the other received an identical-looking placebo (a pill containing nothing but looking the same as the real magnesium).
All participants underwent a series of cognitive tests at the beginning and end of the study, including assessments of short-term memory, long-term memory, information processing speed, and learning ability. The results showed significant improvement in all measures in the supplement group, with up to 13% increase in the overall memory test score, and particularly prominent improvement among participants aged 50 and older.
The researchers noted that the effect of Magnesium L-Threonate likely comes from its ability to efficiently cross the blood-brain barrier and increase magnesium levels in the cerebrospinal fluid, which supports synapse function and improves communication between nerve cells.
In another study, in animals and Alzheimer’s models, Magnesium L-Threonate improved learning ability, reduced oxidative stress and inflammation, and positively influenced the gut-brain axis.
And one more important example: Another clinical study published in Sleep Medicine examined the effect of Magnesium L-Threonate on sleep quality and daily functioning among adults suffering from sleep problems. Participants who took the supplement reported deeper and better-quality sleep, greater alertness and higher energy during the day, and improvement in mood and productivity.
Researchers in all studies noted that this is a safe-to-use supplement, which can help not only with sleep but also with concentration and memory, thanks to its effect on magnesium levels in the brain.
Magnesium in Food
Beyond supplements, magnesium can be obtained from food: Nuts (almonds, cashews, Brazil nuts), seeds (pumpkin, sunflower, sesame), legumes (beans, lentils, chickpeas), whole grains, dark green vegetables (spinach, Swiss chard, kale), and fruits like banana and avocado. Dark chocolate and cocoa are also considered good sources.
But here’s an important caveat: The data in common nutrition tables are based on measurements from years ago, but today the magnesium content in fruits, vegetables, and grains may be lower – partly due to irrigating fields with desalinated water and declining soil quality.
Therefore, even when we think we consume a diet rich in these foods, we don’t always reach the recommended intake level, and sometimes it is necessary to consider a supplement.
Is there Threonate magnesium in food? The answer is no.
Magnesium L-Threonate is a synthetic compound created in the lab, combining magnesium with Threonic acid – a breakdown product of vitamin C. This form does not exist naturally in food, so the only way to get it is through a dedicated supplement.
So which supplement is recommended?
There is no need to commit to a specific brand – Magnesium L-Threonate is sold by various manufacturers, both in Israel and international companies. It can easily be found online or in health stores, and the most important thing is to make sure it is a supplement containing this form of magnesium, Threonate, and not another type.
In the end, magnesium is an essential mineral involved in dozens of important processes in the body – from muscles to brain function. Deficiency is more common than in the past, partly due to desalinated water and modern farming, so it’s worth paying attention if signs like fatigue, stress, or cramps appear.
A varied diet can meet some needs, but sometimes there is room to consider a supplement. And for those seeking to maintain mental sharpness, memory, and concentration – Magnesium L-Threonate offers a unique and intriguing option, with a promising research basis and encouraging results.
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