Thorne Cognitive Vitality Review
Thorne Cognitive Vitality is a capsule supplement built around magnesium L-threonate, offered as an optimally absorbed form of magnesium intended to promote brain health and memory. The product page says it supports healthy neural networks and helps improve focus, learning, and mood with a clinically studied and patented form of magnesium L-threonate. The product is NSF Certified for Sport. Each serving is 3 capsules and each container holds 30 servings, with 144 mg of elemental magnesium per serving from 2,000 mg of Magtein Magnesium L-Threonate. The listed other ingredients are hypromellose capsule, microcrystalline cellulose, and ascorbyl palmitate. The page explains that magnesium plays a critical role in brain health by regulating neural pathways, and that Magtein is shown to support processes involved in memory formation, learning, relaxation, and healthy sleep regulation. It states that magnesium L-threonate crosses the blood-brain barrier more effectively than other magnesium compounds, which helps raise magnesium levels in the brain. The page notes that low magnesium intake is common in the U.S., with an estimated 75% of adults falling short of the 420 mg recommended daily intake identified by the FDA. It describes magnesium as involved in more than 600 enzymatic processes affecting cardiac, immune, musculoskeletal, nerve, urinary tract, and gastrointestinal functions. Listed benefits include promoting cognitive function, focus, learning, and attention; supporting short-term and long-term memory; promoting a positive mood; supporting mental alertness and daytime energy; enhancing sleep quality and quantity; and providing magnesium for heart, blood vessel, brain, bone, muscle, and lung health. Features include being well absorbed, particularly in the brain, and being bound to threonic acid derived from vitamin C. The page suggests the product for individuals seeking cognitive and brain health support, people focused on memory as they age, athletes wanting mental focus during competition, individuals supporting emotional health, and adults whose diet falls short of the FDA magnesium intake. Warnings state the product is contraindicated for anyone with a history of hypersensitivity to its ingredients, that pregnant people should consult a health-care practitioner, that no known adverse interactions were identified at publication, and that gas, bloating, or diarrhea may occur in some individuals. NSF Certified for Sport batches are tested for label claim compliance and the absence of nearly 300 banned substances. Thorne states that every ingredient is tested for identity, purity, and potency.
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Study, Trial or Testing Result Summary
Members Only31 human studies · 16 improved
4 of these 31 human studies gave magnesium by drip, not by mouth.
This product gives magnesium as magnesium L-threonate, the same form used in the two most relevant trials, at a full dose when taken as members are told. In 100 adults with poor sleep, 2 grams a day of magnesium L-threonate for 6 weeks improved overall thinking, memory and reaction time compared with placebo, though measured sleep did not change [1]. In 109 healthy adults, 2 grams a day of a magnesium L-threonate formula for 30 days improved memory scores more than placebo, with older people gaining more [2]. Other forms of magnesium also helped. Personalized magnesium improved thinking by 9.1% in people over 65 whose diets were high in calcium relative to magnesium [3]. In 40 adults with depression, 350 mg a day added to a med improved attention and memory more than a med alone [4]. Magnesium given by vein did not help. It did not reduce thinking problems after heart surgery [5]. Given before birth, it made little difference to children's later thinking [6]. These were hospital uses, not daily pills. Animal and cell studies are never counted.
See all 31 studies →Hide the studies
- A review of 3 randomized trials and 12 cohort studies in adults found too few trials to judge magnesium supplements, but both low and high blood magnesium levels were linked to higher risk of dementia and cognitive impairment compared with about 0.85 mmol/L.Magnesium and Cognitive Health in Adults: A Systematic Review and Meta-Analysis.
- A review of 14 studies of nutrition for people in hospital with alcohol withdrawal included magnesium among several supplements, but the evidence was limited and no clear effect of magnesium on memory was reported.Systematic review of nutritional interventions for people admitted to hospital for alcohol withdrawal.
- A review of 32 articles on magnesium in mental disorders found results that were not consistent, though some studies suggested magnesium supplements could help depressive symptoms; cognition was not the focus.The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review.
- A review of 11 studies of nutrition after mild head injury reported positive recovery outcomes for several nutrients including magnesium oxide, but the studies varied too much to make firm recommendations.Nutritional interventions to support acute mTBI recovery.
- A review of 40 animal and human studies of micronutrients including magnesium combined with a med in type 2 diabetes reported mostly beneficial interactions for brain function, but magnesium was not assessed on its own.Read the study on PubMed (41782745) →
- In a trial of 1062 women at risk of very early birth, magnesium sulfate given before birth made little difference to their children's thinking, behavior or movement at ages 6 to 11 compared with placebo.School-age outcomes of very preterm infants after antenatal treatment with magnesium sulfate vs placebo.
- In 688 very preterm babies, a single 4 g dose of magnesium sulphate given to mothers before birth lowered the rates of death, motor problems and cognitive problems at two years, with some results reaching statistical significance.[Effect of magnesium sulphate on mortality and neurologic morbidity of the very-preterm newborn (of less than 33 weeks) …
- In 389 heart surgery patients, magnesium given by vein during surgery did not reduce thinking problems at 6 weeks (44.4% with magnesium versus 44.9% with placebo).Intraoperative magnesium administration does not improve neurocognitive function after cardiac surgery.
- In 350 heart surgery patients, magnesium during surgery improved short-term nerve function and memory right after surgery compared with placebo, but by 3 months there were few differences between groups.Magnesium as a neuroprotectant in cardiac surgery: a randomized clinical trial.
- In a trial of 250 adults, personalized magnesium supplements that lowered the calcium-to-magnesium intake ratio improved cognitive function by 9.1% in those over 65 with a high ratio diet.Ca:Mg Ratio, APOE Cytosine Modifications, and Cognitive Function: Results from a Randomized Trial.
- In 209 patients with bleeding around the brain from a burst aneurysm, daily magnesium sulfate (64 mmol) during hospitalization did not change thinking scores three months later compared with placebo.Effect of magnesium on cognition after aneurysmal subarachnoid haemorrhage in a randomized trial.
- In 171 healthy adults with mild insomnia, two weeks of a combination supplement containing magnesium did not improve sleep or cognitive performance more than placebo, as both groups improved similarly.Exploring the Effect of Lactium™ and Zizyphus Complex on Sleep Quality: A Double-Blind, Randomized Placebo-Controlled Tr…
- In 108 patients having carotid artery surgery, intravenous magnesium during the operation led to less thinking decline the next day than placebo, with the low dose working best and the high dose showing no difference.Intraoperative magnesium infusion during carotid endarterectomy: a double-blind placebo-controlled trial.
- In 109 healthy Chinese adults aged 18-65, 2 grams a day of a magnesium L-threonate formula for 30 days improved memory test scores more than placebo, with older participants improving more.A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults.
- In 100 adults aged 18 to 45 with poor sleep, 2 g of magnesium L-threonate daily for 6 weeks improved overall cognitive performance, memory and reaction time compared with placebo, and sleep-related impairment improved, though objective sleep measures did not differ.The effects of magnesium L-threonate (Magtein®) on cognitive performance and sleep quality in adults: a randomised, doub…
- In 80 adults having gallbladder keyhole surgery, intravenous magnesium sulfate given during anesthesia prevented the memory and learning decline seen one week after surgery in the control group and reduced a blood marker of brain cell injury.Could intraoperative magnesium sulphate protect against postoperative cognitive dysfunction?
- In 66 children with attention-deficit/hyperactivity disorder, 8 weeks of magnesium at 6 mg/kg per day plus vitamin D improved emotional, conduct, peer and total behavior difficulty scores compared with placebo, though the authors call for larger trials.The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive child…
- In 50 adults having brain surgery, intravenous magnesium sulfate around the operation did not change the main blood marker of brain injury, but patients scored better on some thinking tests than those given saline.Effect of perioperative magnesium sulfate on neurological outcome in neurosurgical patients: a randomized double-blind c…
- In 42 adults with sleep complaints, a blend containing 12.6 mg of magnesium with mulberry leaf extract over 2 weeks improved sleep and next-morning mood but had no effect on cognitive performance compared with control.Mulberry leaf extract combined with tryptophan improves sleep and post wake mood in adults with sleep complaints - A ran…
- In 40 adults with depression, 350 mg of daily oral magnesium added to a med for 6 weeks produced greater gains in thinking test scores, especially attention and memory, than a med alone.Read the study on PubMed (42374947) →
- In 35 stressed adults, a herbal blend containing magnesium and chromium improved attention and working memory during a stressful task over 2 weeks compared with placebo, though effects without stress were less consistent.Effects of a Scutellaria baicalensis/Crataegus laevigata, magnesium and chromium supplement on stressed individuals: A r…
- In 29 outpatients with compensated liver cirrhosis, lower magnesium levels were linked to poorer cognitive test results at baseline, but the abstract does not report a post-treatment cognitive effect of magnesium oxide versus placebo.Magnesium Deficiency and Minimal Hepatic Encephalopathy among Patients with Compensated Liver Cirrhosis.
- Learning-disabled children with abnormal brain wave patterns who took magnesium valproate at 20 mg per kg of body weight daily for 6 months improved on performance IQ and on some reading and word-ordering tasks, while the placebo group did not change.Magnesium valproate in learning disabled children with interictal paroxysmal EEG patterns: Preliminary report.
- At school age, children whose mothers received magnesium sulfate before very preterm birth showed no harm, and their behavior and cognitive difficulties were lower, but these differences were not statistically significant.School-age outcomes following a randomized controlled trial of magnesium sulfate for neuroprotection of preterm infants.
- Children with attention deficit hyperactivity disorder and low blood magnesium who took about 200 mg of magnesium daily for 6 months showed a significant drop in hyperactivity, compared with a group of similar children given standard treatment without magnesium.The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity…
- In 31 children aged 6 to 12 with attention deficit and hyperactivity, a 30-day course of magnesium with vitamin B6 improved attention and behavior more than a multivitamin given to a comparison group of 20 children.[Effect of MAGNE-B6 on the clinical and biochemical manifestations of the syndrome of attention deficit and hyperactivit…
- In 19 active young men, two nights of a zinc and magnesium supplement taken before bed did not change Stroop test performance or sleep compared with a placebo or no pill.Effects of an Acute Dose of Zinc Monomethionine Asparate and Magnesium Asparate (ZMA) on Subsequent Sleep and Next-Day M…
- In 40 children with attention deficit and hyperactivity symptoms, at least eight weeks of magnesium at 6 mg/kg per day with vitamin B6 reduced hyperactivity and aggression and improved school attention, and symptoms returned when treatment stopped.Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. I. Attention deficit hypera…
- In 30 adults with chronic brain ischemia, a magnesium and vitamin B6 product for one month, then with an added drug for one more month, significantly improved scores on cognitive and mood scales, with no side effects reported; the study had no comparison group.[The possibility of using combination therapy in patients with chronic cerebral ischemia].
- In an open-label pilot of 15 adults with moderate attention-deficit/hyperactivity disorder, up to 12 weeks of L-threonic acid magnesium salt led to symptom improvement in 47% of participants, with favorable changes in IQ testing and a significant gain on a shifting subscale; no placebo group was used.L-Threonic Acid Magnesium Salt Supplementation in ADHD: An Open-Label Pilot Study.
- In 810 children aged 5 to 12 referred for attention problems, 12 weeks of omega-3 and omega-6 fatty acids with magnesium and zinc was followed by fewer attention and hyperactivity symptoms and fewer emotional problems.Supplementation of polyunsaturated fatty acids, magnesium and zinc in children seeking medical advice for attention-defi…
Review Totals and Summary
Members Only64 reviews · 88% positive
The store shows 64 ratings in total (the Thorne page itself lists 6), and the themes below come from the written reviews that could be read on that page, of which five were visible. Only the capsules are covered here, and no other forms of the product appeared in what was read. Because only five written reviews were readable, everything below reflects a small sample of individual experiences rather than established results. **What buyers praise.** Sleep is the most common theme. Christine C. calls it the first magnesium that actually worked for her and says it is really helping her sleep. She reports feeling rested and seeing better numbers on her sleep tracker. Kendra G. says it supports mental alertness and daytime energy, and she likes its support for heart and blood vessel health. Marilyn C. describes Cognitive Vitality as great and says her recall seems better. She admits this could be due to improved sleep, which she links to another Thorne product, Thorne Restore. She also jokes that she keeps forgetting to take it. Jackie G. simply says she loves it, without any detail about results. **Mixed or undecided views.** Beverly B. says her husband seems to be helped, but he has not taken it very long, so the family is still evaluating it. That is not a firm verdict either way. No reviewer reported a clear complaint or negative result. **Why people chose it.** Marilyn C. switched from another supplement brand after reading an article about issues with that product and false advertising. This suggests brand trust mattered to at least one buyer. **Who it seems to suit.** From these reviews, it appeals to people looking for better sleep, daytime alertness and energy, and help with memory or recall. One reviewer also values the heart and blood vessel support. One buyer chose it for her husband, so it may be bought for a partner as well as for oneself. Reviewers who already use other Thorne products, such as Thorne Restore, may find it fits into a routine they already have. **What the reviews don't cover.** The written feedback says nothing about capsule size, taste, digestive side effects or price, so there is no basis here for judging form or value. Several reviews are too brief to explain why the person liked the product, and the effects described are the reviewers' own perceptions. Marilyn C.'s own caveat, that better recall might come from better sleep, is a useful reminder to read the memory comments with care. **Overall.** The feedback is positive and centers on better sleep, daytime alertness and perceived memory benefits. The specific experiences are encouraging, but they come from a handful of short reviews, and one of them is still an early impression.
Biohacker Summary
Members Only7 of 10 recommend it
Magnesium is the main ingredient, and all ten panelists spoke about it, with most recommending it or saying they take it. The most common reason is sleep, though one panelist says the evidence for sleep is not yet consistent, and others point to blood pressure, bone health, muscle function, stress, and brain function. For forms, three panelists name magnesium threonate, and the same three say they take 400 mg of it before bed, one panelist favors glycinate, and others get theirs from electrolyte drinks. Other doses given include 300 mg before bed, 400 to 500 mg a day as a general need, and 300 to 500 mg a day as a minimum for bone health, with one panelist aiming for about a gram. Two panelists caution that labels can mislead by listing the whole compound weight instead of the actual magnesium, and no one said they stopped taking it.
See all 10 biohackers →Hide the biohackers
Dr. Mark Hyman · Magnesium · uses
- Recommends considering magnesium glycinate before bed for nervous system support, deeper sleep quality, and to help the body transition into rest, and states that they take it every night.
- Recommends Magnesium Breakthrough Advanced 10 from Bioptimizers for restful sleep, muscle recovery, stress resilience, and metabolic health, especially during stressful times of the year.
- Recommends magnesium because it is involved in over 600 reactions in the body and up to 80% of people may have low levels that never get flagged on a standard blood test.
- Recommends magnesium as a basic supplement during detoxification to support pathways, help with constipation, and provide electrolytes.
- Recommends Magnesium Breakthrough Advanced 10 from Biooptimizers, which contains 10 bioavailable forms and 550 mg of elemental magnesium, to support restful sleep, restorative sleep, muscle recovery, stress resilience, and metabolic health.
- Has recommended magnesium breakthrough from bioptimizers for years and now uses Magnesium Breakthrough Advanced 10 as part of his evening routine, especially during periods of travel, training, and higher stress, to support sleep, muscle recovery, and metabolic health.
- Recommends correcting nutrient deficiencies with magnesium.
- Recommends Magnesium Breakthrough Advance 10 from BiOptimizers, which has 10 bioavailable forms of magnesium and more elemental magnesium, as part of his evening routine for sleep, muscle recovery, and metabolic health.
- Has recommended Magnesium Breakthrough from Bio Optimizers for years and now uses Magnesium Breakthrough Advanced 10 as part of his evening routine, especially during periods of travel, training, and higher stress, to support sleep, muscle recovery, and metabolic health.
- Recommends Magnesium Breakthrough Advance 10 from Bio Optimizers, which contains 10 bioavailable forms of magnesium, as it plays a critical role in sleep recovery, stress regulation, and muscle function, and has become part of his evening routine, especially during periods of travel, training, and higher stress.
Dave Asprey · Magnesium · neutral
- Mentions magnesium in the context of sleep but states that it doesn't address the core issue of waking up during the night.
- Suggests that magnesium may help slow aging, support cellular repair, and improve sleep.
- States that magnesium can affect how the body responds to a supplement.
- Recommends fixing sleep with 300mg of Magnesium 101 before bed if diet and exercise aren't melting stubborn belly fat.
- Dave Asprey says his daily routine includes magnesium as part of a carefully developed combination for longevity.
- Recommends magnesium glycinate for sleep, stating that trials show it helps people fall asleep about 17 minutes faster and that he finds it incredibly effective.
- Mentions magnesium glycinate as one of the five gut-friendly, extensively researched ingredients in Kill Switch that helps with natural sleep.
- Dave Asprey recommends Magnesium Glycinate for sleep, noting human studies show it helps people fall asleep faster, is safe, and works on a fundamental aspect of health, unlike magnesium oxide which acts as a laxative.
- Dave Asprey recommends adding 300 or 400 mg of magnesium glycinate before bed to improve deep sleep quality, support growth hormone release, and burn visceral fat while asleep.
- Mentions magnesium glycinate as one of the extensively researched ingredients in Kill Switch that helps with natural sleep.
Dr. Eric Berg · Magnesium · neutral
- Dr. Eric Berg states that magnesium supports energy, muscle function, and sleep, and that most of it is stored inside cells, making deficiencies harder to detect with a standard blood test.
- Notes that magnesium could also be a factor in preventing muscle cramps.
- Recommends magnesium, specifically magnesium glycinate, stating it is key for D3 and K2 to work and is probably more important than calcium for building bone.
- Recommends increasing magnesium to restore balance and support healthy blood pressure.
- Dr. Eric Berg suggests that magnesium could help support deeper, more restful sleep.
- Recommends Magnesium Glycinate, noting that the combination of magnesium and glycine is helpful for connective tissue, sleep, and reducing stress.
- Recommends taking magnesium 90 minutes to 2 hours before bedtime to support better sleep.
- Suggests that magnesium glycinate can help support the missing 'break pads' on the nervous system, which contribute to constant pain.
- Taking 400 mg of magnesium glycinate daily may also help support brain health during menopause.
- Warns against magnesium oxide because it is poorly absorbed, with only about 4% absorption, and can cause diarrhea, despite being commonly used in research and supplements due to its low cost.
Ben Greenfield · Magnesium · uses
- Uses magnesium during surgery because it is neuroprotective.
- Says he is drinking LMNT, which contains sodium, potassium, and magnesium, and states that he actually drinks this stuff.
- Mentions magnesium as part of a bare-minimum protocol.
- Advises getting red blood cell magnesium levels to the high end of the range as a minimum step for overall health and to slow down heart disease.
- Recommends supplementing with magnesium threonate if one is low in magnesium, as it crosses the blood-brain barrier and is demonstrated to increase hippocampus plasticity, theoretically making one smarter and improving memories.
- Uses Magnesium Breakthrough from BIOptimizers as part of their daily stack, taking four capsules in the evening to support relaxation, recovery, and a good night of sleep.
- Recommends Celtic Sea Salt's new electrolyte drink "Hydrate" for replacing electrolytes and trace minerals lost through sweat, noting it contains 70 naturally occurring trace minerals, plus magnesium, taurine, and potassium.
- Had heart palpitations when he was really overdoing magnesium, not knowing what he was taking.
- Recommends taking magnesium as a co-factor to increase vitamin D absorption.
- Notes a new study indicating that magnesium is a core dietary antioxidant closely associated with a reduced risk of accelerated biological aging.
Dr. Rhonda Patrick · Magnesium · neutral
- Magnesium supplementation has lowered blood pressure in randomized controlled trials. An analysis of 34 trials involving over 2,000 participants found modest reductions in both systolic and diastolic pressure, with a median dose of 368 mg/day.
- Warns that some magnesium supplements make the dose look much larger than it really is and that labels can fool people.
- Mentions magnesium as an important nutrient component for testosterone.
- Warns that some supplement companies mislead consumers by listing the total compound weight of magnesium citrate as the elemental magnesium dose, when the actual elemental magnesium content is much lower, potentially around 44-66 milligrams.
- States there is not yet strong, consistent evidence that magnesium supplementation reliably improves sleep, noting that while some meta-analyses suggest it can improve sleep quality scores, sleep efficiency, and sleep duration, individual studies are inconsistent and several have found no meaningful effect.
- States that magnesium may help modestly lower blood pressure by playing an important role in regulating vascular tone and influencing calcium signaling, with studies showing a reduction in systolic and diastolic blood pressure by 2 mmHg at a dose of around 370 mg/day for about 3 months.
- Recommends considering magnesium to improve mood.
- Recommends Magnesium, stating that roughly half of Americans don’t get enough and it is a cofactor for over 300 biological processes, including DNA repair and energy production.
- Mentions that kale delivers magnesium, a micronutrient many diets fall short on.
- Recommends Magnesium, stating it is a cofactor for over 300 biological processes, including DNA repair, energy production, and sleep regulation.
Thomas DeLauer · Magnesium · uses
- Uses Element's cans which contain 30 milligram magnesium, finding that electrolytes help his workout performance.
- Uses Element's 30 mg magnesium cans first thing in the morning to prime his day and help with workout performance.
- Recommends magnesium around the time one would normally break a fast to calm the brain and dull feelings of conditioned hunger.
- Recommends magnesium, noting it is a cofactor for enzymes that build neurotransmitters, and deficiency can affect mood, happiness, and motivation.
- Notes that modern agricultural practices have led to soils depleted of trace minerals like magnesium, resulting in widespread magnesium deficiency.
- Recommends taking some magnesium glycinate tonight to help calm down and sleep.
- Mentions that magnesium in pumpkin seeds relaxes bronchial smooth muscle.
- Compares magnesium content, stating bananas have 32mg and pumpkin seeds have 156mg per ounce, a 5x difference.
- Recommends Magnesium glycinate, stating that 200-400mg elemental helps with sleep as glycine cools the body and magnesium calms.
- Notes that magnesium sits on the NMDA receptor and regulates excitatory transmission, in the context of feeling stressed.
Siim Land · Magnesium · recommends
- States that Magnesium can be a useful addition for some people for sleep.
- Recommends magnesium for sleep, especially deep sleep, and suggests trying better types like Threonate, Biscinate, or Torate, referencing a study where magnesium supplementation improved deep sleep.
- Recommends Magnesium for blood pressure, migraines and deficiency, based primarily on human research, especially randomized controlled trials showing measurable benefits.
- Lists Magnesium as one of 15 supplements backed by human studies.
- States that magnesium is a fundamental mineral governing over 600 enzymes and metabolic reactions, and recommends that most people need at least 400-500 mg/d for health, with some needing up to 600 mg/d.
- Lists seafood and pumpkin seeds as sources of Magnesium.
- Thinks magnesium has some of the strongest evidence and is worth considering.
- Recommends taking magnesium, specifically glycinate and threonate forms, 1 to 2 hours before bed for sleep benefits, noting that glycinate promotes relaxation and threonate crosses the blood-brain barrier for sleep quality and cognitive function.
- Notes that Boron reduces calcium/magnesium loss.
- Notes that magnesium is important for activating thiamine into its more biologically active form, and a magnesium deficiency can impair blood sugar regulation even with adequate thiamine intake.
Andrew Huberman · Magnesium · neutral
- Discusses Magnesium Threonate as a tool for falling asleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Uses Element, an electrolyte drink with sodium, magnesium, and potassium in correct ratios and no sugar, to ensure adequate hydration and electrolytes, especially when starting days fast or during physical exercise.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Confirms that magnesium is absolutely important for cognitive function, noting studies show those with lower magnesium intakes tend to perform less well on cognitive function tests, and it's related to brain changes over time and dementia risk.
- Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- He takes 400 mg of Magnesium L-Threonate from Double Wood before bed for sleep.
- Takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium L-threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
Bryan Johnson · Magnesium · uses
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- He takes 400 mg of Double Wood Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of Magnesium Threonate before bed for sleep.
- Takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium L-threonate before bed for sleep.
- He takes 400 mg of Magnesium L-Threonate before bed for sleep.
- Takes 400 mg of magnesium threonate before bed for sleep.
Peter Attia · Magnesium · neutral
- Peter reviews the evidence for select off-label medications and supplements commonly used for sleep, including glycine, magnesium, ashwagandha, and phosphatidylserine.
- Suggests that zinc and magnesium could potentially help with vasodilation and sleep, particularly for women experiencing severe symptoms in the luteal phase.
- Peter discusses electrolytes and fiber and the ketogenic diet, specifically preventing magnesium loss.
- Recommends magnesium as one of the 'big three' micronutrients for bone health, suggesting a daily intake of 300 to 500 milligrams as a minimum, and personally aims for about a gram of supplemental magnesium.
- Recommends magnesium for optimizing bone mineral density, suggesting a daily intake of 300 to 500 milligrams as a minimum, but personally aims for about a gram.
- Takes a hardline view that most people do not have adequate or optimal levels of magnesium, and suboptimal levels will impede the metabolism of vitamin D because magnesium is a cofactor in its enzymatic conversion.
- Takes a hardline view that most people do not have adequate or optimal levels of magnesium, and suboptimal levels will impede vitamin D metabolism because magnesium is a co-factor in the enzymatic conversion of vitamin D.
- Takes magnesium as a straightforward supplement.
- Mentions that magnesium intake is often super low and impactful on testosterone levels.
- Discusses the important roles of magnesium in the body, how to determine if one might be deficient, the prevalence of magnesium deficiency, and its potential cognitive benefits.
RAL Summary
Members OnlyTier 3 for Focus and Memory
Tier 3 fits because 84% of 74 reviews are positive. Placebo-controlled trials of magnesium L-threonate taken by mouth found better memory and thinking [1][2].
Take 2 servings a day (6 capsules) to match the dose that worked in the studies.
Where the evidence disagrees: 7 of the 31 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Nervous system
Combine with: For cognitive support, this product pairs well with omega-3 fish oil (EPA/DHA) for neuronal membrane health, a B-complex with methylated B12 and folate for homocysteine and neurotransmitter support, and magnesium (such as magnesium threonate or glycinate) for synaptic function and calm focus. If blood pressure is the true goal, add dedicated cardiovascular support such as magnesium glycinate, CoQ10, aged garlic extract, potassium-rich foods, and omega-3s, and consult a healthcare provider to monitor blood pressure and avoid interactions with any prescribed medication.
Possible side effects: No major side effects reported.
Supplement Facts
Magnesium 144 mg
| Magnesium | 144 mg |
Other ingredients: Hypromellose (derived from cellulose) capsule, Microcrystalline Cellulose, Ascorbyl Palmitate.
Directions: Take 3 capsules daily or as recommended by your health-care practitioner.
Label source: Reverseagelab · Report a label change
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Our articles on this subject
- Magnesium Glycinate vs Citrate: What the Studies ShowArticle · Oct 30, 2026
- Magnesium Glycinate vs Threonate: Which Form Is Right for You?Article · Nov 6, 2026
Graded November 6, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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