Which Magnesium is Best for Sleep and Anxiety?

Nick-named the "ultimate chill pill" and "nature's valium," magnesium plays a crucial role in your nervous system, activating calming mechanisms to improve mood and sleep. 

It's, therefore, not surprising that low magnesium levels have been linked with higher levels of stress, sleep disturbances, fatigue, and depression [1].

On its own, magnesium is extremely difficult for your body to process and has very low bioavailability. Because magnesium only occurs naturally in compound form, there are several different types of magnesium supplements.  For this reason, it can be difficult to discern which supplement is most appropriate for your needs.

But, when it comes to sleep and anxiety, one magnesium supplement excels above all others.  

Let's talk about the many benefits of magnesium L-threonate, including its sleep-enhancing and brain-boosting benefits [1].

What is Magnesium L-Threonate?

Magnesium L-threonate is a unique form of magnesium made by mixing magnesium with threonic acid (a  metabolite of vitamin C), thus making it easier for the body to metabolize. This combination makes magnesium L-threonate one of the most bioavailable forms of magnesium that is very easy to absorb, unlike other forms of magnesium. 

As a supplement, it's generally used to normalize magnesium levels in the body. It’s also a unique form of magnesium essential for cognitive performance and often hailed for its neuroprotective qualities. (3) 

Upon administration, magnesium L-threonate is utilized by the body for several biochemical functions and reactions. It’s the most effective type of magnesium for increasing magnesium levels in brain cells [2].

What is the difference between magnesium and magnesium L-Threonate?

Magnesium is one of the most abundant minerals in nature and the human body. The mineral naturally occurs in foods like leafy greens, avocado, dark chocolate, and others. 

However, magnesium does not occur uncombined in nature [1]. As such, you can find magnesium in various chemical forms such as magnesium oxide, magnesium glycinate, magnesium malate, magnesium sulfite, magnesium citrate, magnesium lactate, magnesium taurate, and magnesium L-threonate.

A magnesium deficiency (hypomagnesemia) is a fairly common condition because diet alone can make it challenging to meet your daily magnesium needs. 

Considering magnesium plays a role in over 300 metabolic reactions in your body, from protein and DNA synthesis to cellular energy production, hypo-magnesemia can be very detrimental to your health and well-being [1].  And it’s important to note that magnesium levels in the body tend to decline with age.

What are the benefits of taking magnesium L-threonate?

Taking magnesium L-threonate can help you meet your magnesium RDA (Recommended Dietary Allowance) with the added advantage of better cognitive function and mental well-being. Plus, unlike other forms of magnesium, it can cross the protective blood-brain barrier (BBB), making it an excellent treatment option for addressing anxiety and insomnia [3].

Magnesium L-threonate calms your mind and body by:

• Binding to calming receptors and locking the activity of more stimulating neurotransmitters
• Regulating the release of the stress hormone cortisol (3)

Taking magnesium L-threonate results in a more restful state, easing insomnia and improving your sleep quality. Low levels of magnesium are associated with poor sleep quality and insomnia. 

Another benefit of increasing magnesium levels in your body is an improved sense of well-being. Studies have shown that low magnesium levels correlate with anxiety and even depression, which are two conditions known to contribute to insomnia. [3, 5].

You might want to consider using magnesium L-threonate to help reduce your symptoms if you have an anxiety disorder, whether that's mild anxiety, generalized anxiety, or premenstrual anxiety. 

One of the most fascinating effects of magnesium L-threonate is that it helps your brain work better. Studies have shown that magnesium L-threonate improves communication between brain cells, influencing the pathways associated with learning, memory, and focus.

Because it can easily cross the blood-brain barrier, magnesium L-threonate increases magnesium levels in the brain, which reduces the risk of dementia and other age-related diseases [2, 5].

An easy way to get enough magnesium L-threonate 

Magnesium L-threonate is for anyone looking to enhance brain health, improve sleep quality and reduce stress and anxiety.  To make sure you get enough of this valuable form of magnesium, it may be a good idea to supplement your diet.  

Unfortunately, however, finding magnesium L-threonate in a multivitamin and/or mineral supplement is very rare. This is likely because magnesium L-threonate is far more expensive than other forms of magnesium.

Only the highest quality supplements contain magnesium L-threonate.  Lean Factor is a supplement manufacturer that uses the best quality and most effective forms of nutrients (including magnesium L-threonate) in its wellness formulas. Below are some of Lean Factor’s most popular supplements that contain magnesium L-threonate.  

EmpowHER for women is the ultimate women’s supplement for stress relief, anti-aging, and hormone balance. Most often seen benefits from EmpowHER include: better sleep, all-day energy (without stimulants or caffeine);  relief from PMS and menopause symptoms (including hot flashes); reduced anxiety, and better mood.  For more information about EmpowerHER, go here.

Peak Male for men -- Peak Male is a Total Mens’ Health Supplement that addresses the two main factors that cause men’s health to decline: high stress and low testosterone. Benefits of Peak Male include: increased energy and stamina, more lean muscle mass, less belly fat, stress relief, better sleep, and improved mood. For more information about Peak Male, go here.

Limitless Mind -- Limitless Mind is a natural brain supplement designed to help you think more clearly, improve your memory, increase your focus, and reduce brain fog. It's made from all-natural ingredients to provide lasting cognitive benefits. For more information about Limitless Mind, go here.

References

1. Newson, Jackie. "The Ultimate Guide to Magnesium."
2. Slutsky, Inna, et al. "Enhancement of learning and memory by elevating brain magnesium." Neuron 65.2 (2010): 165-177.
3. Shen, Yanling, et al. "Treatment of magnesium-L-threonate elevates the magnesium level in the cerebrospinal fluid and attenuates motor deficits and dopamine neurons. Neuropsychiatric Disease and Treatment 15 (2019): 314
4. McIntosh, Tracy K., et al. "Magnesium protects against neurological deficit after brain injury." Brain Research 482.2 (1989): 252-260.
5. Hoane, Michael R. "Assessment of cognitive function following magnesium therapy in the traumatically injured brain." Magnes Res 20.4 (2007): 229-236.