Mineral
Magnesium L-Threonate
Moderate EvidenceRecommended Dose
2000 mg (providing ~144 mg elemental Mg) daily
Timing
Evening, split into 2 doses
Mechanism of Action
The only magnesium form clinically demonstrated to cross the blood-brain barrier and elevate brain magnesium levels. Enhances synaptic density in the prefrontal cortex and hippocampus.
Side Effects & Safety
Headache, drowsiness, or GI upset. Lower elemental magnesium per capsule means more pills needed. More expensive than other forms.
Synergies
CiticolineLion's ManePhosphatidylserine