Magnesium L-threonate

Magnesium L-threonate may help with sleep, and possible cognitive or neuroprotective effects are less certain. Huberman describes it as preferentially reaching the brain and engaging GABA-related pathways; he also notes that much of the neuroprotection evidence is from animal research. 1 2

• Dose and timing: The suggested amount varies across the discussion: 145 mg is described as beneficial for many, while another recommendation is 300–400 mg. Taken 30–60 minutes before bed, it may help people fall asleep faster and sleep more deeply, without next-day grogginess. 3 4
• How it may work: It is described as having transporters that help it cross the blood–brain barrier and as promoting GABA activity, which may quiet forebrain activity. 5
• Possible downside: It can cause diarrhea or other gastrointestinal distress; if it bothers your gut, the advice is not to take it. 6
• Combining supplements: Magnesium threonate is sometimes used with apigenin and theanine as a sleep combination; the discussion says the combination may work synergistically. 7
• Possible neuroprotection: Some evidence suggests neuroprotective effects, but the cited discussion emphasizes that the evidence is mostly from rodent studies and that more human clinical data are needed. 8