What type of magnesium do i take for increased cognition and focus?

The recommended type of magnesium for cognitive benefits, specifically to enhance long-term potentiation in neurons, was discussed by Andrew Huberman and Jack Feldman, with a focus on magnesium threonate. This form of magnesium was found effective in crossing the gut-blood barrier and thereby potentially enhancing cognitive functions and resilience 1. Adding magnesium to neurons in culture led to a reduction of background electrical noise and increased long-term potentiation (LTP), which correlates with neuroplasticity—an essential aspect for learning and cognitive function 2.

Additionally, magnesium is an electrolyte critical for nerve cell function and slight reductions in its concentration can lead to deficits in cognitive and physical performance. Magnesium threonate was highlighted as a compound that could help improve cognitive decline 3.

For maintaining general cognitive performance, ensuring a balance of electrolytes, including magnesium, is essential, as imbalances can impact brain function. However, the effectiveness of supplementing with magnesium for cognitive benefit should be considered bearing in mind that some findings are based on sponsored research, and individual physiology may differ 4 5.

As always, it is best to consult with a healthcare professional before starting any new supplement regimen.

Apart from magnesium threonate, which is often discussed for its cognitive benefits, there are several other forms of magnesium, each with specific effects and potential benefits:

1. Magnesium Glycinate: It is known for aiding in sleep and is an alternative to magnesium threonate that also might improve the transition into and depth of sleep 1.

2. Magnesium Malate: This form is suggested to promote muscle repair and target the muscles rather than the brain, so it might be more beneficial for recovery and restoration of magnesium in the periphery 1.

3. Magnesium Citrate: Known for its efficacy as a laxative, it is not suggested for inducing sleep or cognitive effects, but might be used for other health concerns like constipation 1.

4. Magnesium Bisglycinate: It can also cross the blood-brain barrier, similar to threonate, but is not particularly known for having cognitive-enhancing effects. It's often recommended for its potential to improve sleep quality 2.

5. Magnesium 3n8 (Threonate): As earlier mentioned, it crosses the blood-brain barrier and engages the GABA pathway, potentially enhancing cognitive function and long-term brain health 3.

   Magnesium for Sleep

   Andrew Huberman

   Andrew discusses the benefits of magnesium for sleep, specifically magnesium threonate, which is preferentially shuttled to the brain and engages the GABA pathway to help with falling asleep. He also explores different forms of magnesium and their effects on the body, cautioning listeners to approach new supplements with care.

   

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For each form of magnesium, it is important to consider the individual's needs, the specific benefit they are seeking, and any health conditions they might have. As always, consulting with a healthcare professional before starting any supplement regimen is recommended.