Magnesium threonate's advantages, potential adverse reactions, recommended dosages, and additional details
Magnesium in its threonate form is a type of vital mineral that our body requires for numerous tasks, such as protein synthesis, controlling glucose levels, and maintaining nerve function. According to a study published in the journal Nutrients, magnesium shortage is linked to various health issues, including heart disease, hypertension, type 2 diabetes, depression, and age-related conditions like Alzheimer's.
Magnesium threonate, also known as L-threonate magnesium, is a dietary supplement containing magnesium with the L-threonate structure. This article explores the advantages, potential side effects, and significance of magnesium threonate in our body and the signs of magnesium deficiency.
Advantages of magnesium threonate
Research on animals has shown that magnesium threonate raises magnesium ions in the brain and enhances cognitive functions. For instance, an investigation on zebrafish revealed that magnesium threonate aids in protecting brain cells and preserving cognitive abilities.
As a result, people may take magnesium L-threonate to benefit from its potential cognitive improvements and balance their magnesium levels. However, studies on humans are still required to confirm these effects.
Similar positive findings were reported in a mouse model with Parkinson's disease. This study demonstrated that magnesium threonate increased magnesium levels in cerebrospinal fluid, reduced motor impairments, and even protected dopamine neurons.
Magnesium threonate could potentially support memory and relieve nerve pain.
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Side effects of magnesium
Having a normal amount of magnesium from food generally does not pose health issues. However, taking magnesium supplements might lead to side effects such as:
- diarrhea
- nausea
- cramps in the abdomen
Taking more than 5,000 milligrams (mg) of magnesium per day, usually from magnesium-based laxatives and antacids, can result in magnesium toxicity, which may bring about symptoms like:
- low blood pressure
- retained urine
- lethargy
- muscle weakness
- nausea and vomiting
- difficulty breathing
- irregular heartbeat, possibly leading to cardiac arrest
Precisely, medications such as bisphosphonates, antibiotics, diuretics, and proton pump inhibitors can affect magnesium levels and interact with magnesium supplements. Therefore, people taking these medications should consult their healthcare provider about their magnesium intake.
Recommended dosage of magnesium threonate
At present, there is no recommended daily dose for magnesium L-threonate. The required magnesium intake for men and women over 31 years is 400 mg and 310 mg, respectively.
The values for magnesium requirements during pregnancy and lactation vary as follows:
| Magnesium RDA during pregnancy | Magnesium RDA during lactation || --- | --- || Females aged 19–30 years | 350 mg | 310 mg || Females aged 31–50 years | 360 mg | 320 mg |
The Office of Dietary Supplements indicates the upper limits for magnesium supplements and medications, which are less than the recommended daily allowance (RDA) because RDAs include intake from both diet and supplements.
The maximum daily dosage of supplemental magnesium for males and females aged 19 years and older, including pregnant and lactating females, is 350 mg. Those using magnesium supplements and medications containing magnesium should ensure they do not exceed this limit. In case of doubts, consult a healthcare professional.
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350 mg
The importance of magnesium
Magnesium is essential for numerous activities in the body, which are involved in more than 300 enzyme reactions. It is crucial for:
- protein synthesis
- brain function
- muscle and nerve function
- controlling blood sugar
- regulating blood pressure
- energy production
- glycolysis
- DNA synthesis
- bone development
- potassium and calcium transport
Learn more about the role of magnemium.
310 mg
Magnesium deficiency
A balanced diet generally prevents magnesium deficiency in healthy individuals. However, those with a diet low in magnesium, alcohol use disorder, specific medications, or several health issues may develop a magnesium deficiency.
Early signs of magnesium deficiency include:
- loss of appetite
- nausea
- vomiting
- weakness
- fatigue
If the deficiency persists, more severe symptoms may develop, such as:
- numbness
- tingling feelings
- muscle cramps
- seizures
- abnormal heart rhythm
In severe cases, these conditions may lead to low serum calcium or potassium levels due to disruptions in mineral homeostasis (balance).
Learn more about magnesium deficiency.
360 mg
Conclusion
Magnesium threonate is just one of the forms of magnesium. It is an important mineral that our body requires for over 300 enzyme reactions.
Magnesium deficiency is uncommon in healthy individuals with adequate dietary intake. However, severe cases may result in several health issues, from disruptions in mineral homeostasis to heart problems.
Animal studies suggest that magnesium threonate may benefit cognitive function but require further research to confirm its effects in humans.
320 mg
- Interestingly, some research suggests that magnesium threonate may also have potential benefits for individuals with conditions like multiple sclerosis (MS) and psoriatic arthritis, as it can help manage symptoms associated with nerve pain and inflammation.
- Furthermore, a study published in the journal Annals of the New York Academy of Sciences found that patients with non-small cell lung cancer (NSCLC) who received magnesium supplementation had better treatment responses and improved survival rates compared to those who did not receive supplementation.
- Additionally, a study on rats with experimental autoimmune encephalomyelitis (EAE), a model for multiple sclerosis, demonstrated that magnesium supplementation reduced disease severity and inflammation.
- Moreover, a case report published in the journal MultiSclerosis described a patient with relapsing-remitting MS who noticed significant improvement in symptoms and reduced fatigue after taking magnesium supplements.
