You might see magnesium in your multivitamin and all over the supplement aisle shelves. But do you really know why magnesium is so good for you? And did you know that magnesium L-threonate in particular can boost brain health? Read below to learn more about the general health benefits of magnesium, how magnesium L-threonate may be best for you, and some magnesium L-threonate products you can try today to help boost your memory through the power of magnesium.
What is magnesium?
Magnesium is a mineral found throughout the body and in many types of foods, especially in leafy greens, legumes, nuts, seeds, and whole grains. Most adults should consume around 310–320 mg of magnesium daily for women and 400–420 mg daily for men.
Although you can find magnesium in treatments for acid indigestion, heartburn, and constipation, it also has many other health benefits. These health benefits include brain, bone, and heart health, to name a few.
There are certain groups of people at risk for low magnesium. These groups include older adults, those who abuse alcohol, and those with conditions like type 2 diabetes or certain gastrointestinal conditions.
Brain Health Benefits of Magnesium
The unique benefit of magnesium, specifically magnesium L-threonate, is that it shows potential to help boost memory. This can be especially helpful to older adults who naturally have cognitive decline with age.
Magnesium L-threonate works by supporting central nervous system health and helping mature brain cells known as neurons. Some studies show low magnesium levels may raise the risk of brain health issues like dementia, although more studies are needed to confirm its specific role in lowering such risk.
What magnesium is best?
There is more than one form of magnesium, like magnesium malate with potential to support muscle performance and magnesium taurate to help support heart health. However, magnesium L-threonate is what you want if brain health support is what you need.
Research shows that magnesium L-threonate is a special form of magnesium that can cross the blood-brain barrier and, in turn, support cognitive function best. A 2026 study of a branded form of magnesium L-threonate called Magtein® looked at the effect of 2 grams (g) daily for six weeks on factors like cognitive health and sleep quality in adults aged 18 to 45 years.
Results of this study show that it helped improve subjective measures of sleep effects as well as helped improve cognitive age, cognition, working memory, heart rate, and reaction time. More human studies are in the pipeline to test out the potential for magnesium L-threonate to boost brain health in memory and beyond.
Magnesium Supplements To Try
If you’re not sure which magnesium supplement to try, here are three that may be a good place to start. First of all, there is Neuro-Mag Magnesium L-Threonate by Life Extension. Three capsules of this magnesium supplement daily provide 144 mg of magnesium from 2000 mg of Magtein®, which can help support quick thinking and overall cognitive health without the laxative effects you may get from other magnesium supplements.
Another similar supplement is Magnesium L-Threonate by Dr. Mercola, which provides 145 mg of magnesium from 2000 mg of Magtein®. This trusted brand offers an easy-to-take dosing schedule: one capsule in the morning and two capsules two hours before bed to help support a calmer and clearer mind.
Finally, be sure to check out the vegan, non-GMO, all-natural MagMind Magnesium L-Threonate supplement by Jarrow Formulas. Three capsules daily of this supplement provides 144 mg of magnesium from 2000 mg of Magtein® which can support optimal brain health function in healthy adults.
Bottom Line
Magnesium is a vital nutrient in your daily diet for many aspects of health. But if you’re looking specially for brain health support, magnesium L-threonate is the magnesium you should choose. As with any supplement, be sure to consult with your physician before starting any new supplement to ensure it does not interfere or interact with any current medical treatments or medicines you may be on.
References
1. National Institutes of Health Office of Dietary Supplements (updated January 6, 2026) “Magnesium” https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h4
2. Matek Sarić M, Sorić T, Juko Kasap Ž, Lisica Šikić N, Mavar M, Andruškienė J, Sarić A. Magnesium: Health Effects, Deficiency Burden, and Future Public Health Directions. Nutrients. 2025 Nov 20;17(22):3626. https://pmc.ncbi.nlm.nih.gov/articles/PMC12655508/#sec6-nutrients-17-03626
3. Chen F, Wang J, Cheng Y, Li R, Wang Y, Chen Y, Scott T, Tucker KL. Magnesium and Cognitive Health in Adults: A Systematic Review and Meta-Analysis. Adv Nutr. 2024 Aug;15(8):100272. https://pmc.ncbi.nlm.nih.gov/articles/PMC11362647/
4. Lopresti AL, Smith SJ. The effects of magnesium L-threonate (Magtein®) on cognitive performance and sleep quality in adults: a randomised, double-blind, placebo-controlled trial. Front Nutr. 2026 Jan 12;12:1729164. https://pmc.ncbi.nlm.nih.gov/articles/PMC12832366/
