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Magnesium

Magnesium Dosage & Review

Magnesium Review Magnesium is considered an essential element for humans and influences a significant number of reactions within the body. It helps regulate function of muscles, blood pressure, metabolic processes, and influences NMDA receptors. Moreover, adequate magnesium supplementation can improve memory, thinking, learning, facilitate synaptic plasticity and lowers anxiety levels. While it may not have nootropic superpowers, those who are deficient may notice a major improvement in their cognition with magnesium supplementation. Also, magnesium is required by the body to properly digest food thus, it can help alleviate gastrointestinal problems. Magnesium is categorized under Nutrients.
Magnesium
Also Known
Description Magnesium is considered an essential element for humans and influences a significant number of reactions within the body. It helps regulate function of muscles, blood pressure, metabolic processes, and influences NMDA receptors. Moreover, adequate magnesium supplementation can improve memory, thinking, learning, facilitate synaptic plasticity and lowers anxiety levels. While it may not have nootropic superpowers, those who are deficient may notice a major improvement in their cognition with magnesium supplementation. Also, magnesium is required by the body to properly digest food thus, it can help alleviate gastrointestinal problems.
Typical Dose 200-400mg
Stacks
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Benefits and Effectiveness

  • Asthma - Decrease [1]
  • Blood Glucose - Decrease [2]
  • Blood Pressure - Decrease [3]
  • Cortisol - Neutral [4]
  • Fecal Weight - Neutral [5]
  • Free Testosterone - Neutral [6]
  • HDL-C - Neutral [7]
  • HbA1c - Decrease [8]
  • IGF-1 (aka Insulin-like growth factor-1) - Decrease [9]
  • Insulin Sensitivity - Increased [10]
  • Serum Magnesium - Increased [11]
  • Sleep Quality - Increased [12]
  • Triglycerides - Neutral [13]

Magnesium Dosage

200-400mg

Side Effects

Magnesium is generally safe to use and well-tolerated however, extremely high intake may lead to irregular heart beat, low blood pressure, confusion, slowed breathing, coma, and even death.

Magnesium Review: What is Magnesium?

Nootropic Effects From Magnesium L-Threonate

Magnesium is an alkaline metal and the eleventh most abundant element, it is present in every cell of our body and is vital to over 100 bodily functions. Magnesium L-Threonate, or MgT, is a new form of Magnesium and is derived from L-Threonic acid. The new compound, MgT, serves to have a number of benefits that may enhance one’s cognitive functions and brainpower.

Understanding Magnesium L-Threonate Benefits

Our body contains approximately 25 grams of Magnesium which is vital for the body to function well. Its purpose is to regulate various biochemical reactions in our body such as protein synthesis, muscle and nerve function, and the regulation of blood glucose and blood pressure levels. It is an important component for the conduction of nerve impulses within our body, normal muscle contraction and heart rhythm, bone development and energy production.(1)

1. Magnesium L-Threonate for Enhanced Cognition
Magnesium L-Threonate is considered one of the essential components due to its influence and maintenance of proper nerve and muscle functions as well as the metabolism of glucose for energy. With this mechanism, communication between one neuron to another is improved and there is better transmission of impulses. As a result, there is enhanced cognitive function.

MIT studies have shown that Magnesium L-Threonate increases both the activity and plasticity of the synapses. These effects lead to the growth and maintenance of connections between neurons, through which better neuronal communication is achieved. It has been found that these effects greatly influence the Hippocampal region. Hippocampus is the part of the brain responsible for emotions, spatial navigation and memory specifically that of the long-term memory (2). Because of this there could be enhanced memory formation and memory recall- specifically long term memory, increased ability to learn, and increased processing speed. With this many possible advantages, it is particularly beneficial in slowing down the effects of age-related memory decline in the elderly and good for use for students and professionals alike. It is believed that this mechanism may be attributed to an increase in cerebrospinal fluid levels in the brain. (1)

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2. Magnesium L-Threonate for Neuropathic Pain
It has been found that Magnesium L-Threonate can help those people suffering from neuropathic pain. (2)

3. Magnesium L-Threonate for Energy
With Magnesium L-Threonate having influencing the metabolism of glucose, it will lead to a boost in cognitive energy thereby increasing motivation and focus to do both mental and physical tasks better. With this, there would also improved endurance leading to increased productivity levels. (1)

4. Magnesium for General Well-Being
It is well established that foods especially in the Western diet are lacking nutrients. Magnesium is a vital element that is depleted from most soil and thus lacking in foods, so chances are you are already well below the recommended RDA to begin with. So consider supplementing it even if you aren't specifically looking to improve your base levels.

What happens when You don't get enough Magnesium?

A Magnesium deficiency can be associated with irregular heartbeats. Supplementation of Magnesium thereby decreases and alleviates these symptoms. Moreover, Magnesium is also regarded to be a natural muscle relaxant. Because of this, it will help the body and mind achieve a state of relaxation making it a good sleeping aid. This will be of great benefit for people experiencing insomnia and restless leg syndrome.

Maximize the effects of Magnesium L-Threonate

1. Proper Magnesium L-Threonate dosage
It is important for a supplement to be taken at the right amount and frequency for it to produce the desired effects. The recommended dosage would be between 200 mg to 400 mg. For adult men, a daily dose of 400 mg is accepted while for women, the dose would be 300 mg. Doses of Magnesium L-Threonate reaching as high as 2000mg has been tolerated by some. However, this dosage translates into approximately 140 mg of elemental magnesium. (1)

It would be best to start off with the lowest possible dose to see how you respond and then gradually increase it over time. You might also want to consider consulting your doctor or healthcare provider first to avoid any unforseen side effects.

2. Stacking Magnesium L-Threonate
A popular supplement that may be stacked with Magnesium L-Threonate is Calcium. It is important to note that the recommended ratio would be 1:3 where 1 part would pertain to Magnesium L-Threonate while 3 parts refer to Calcium.

Another popular practice would be stacking Magnesium L-Threonate and Oxiracetam. This stack works best because Oxiracetam acts by inhibiting the antagonism of NMDA receptors. With the drugs combined in a stack, both of them synergizes and potentiates each other's effects. This will then lead to an enhanced plasticity of the brain and leading to a healthy and more efficient cognitive function.

Aside from Oxiracetam, you may stack Magnesium L-Threonate with some other more potent nootropics such as Noopept, Adrafinil, and other members of the Racetam family. For Sleep consider stacking it with Bacopa, Zinc (as needed), not necessarily Melatonin as it is a hormone and needs to be taken in low amounts carefully, or even L-Theanine at night.

Having a thorough understanding of these supplement stacks is important because some may not go well with the others. Stacking supplements depends on your needs and personal preferences however, it would be best to consult your doctor or healthcare provider first.

Magnesium L-Threonate Safety

When taken at high dosages, it may produce a variety of unwanted results. Side effects of Magnesium L-Threonate may include low blood pressure, brain fog, and irregular heartbeat. On very rare occasions, it might even result in death. Aside from the side effects that Magnesium L-Threonate may provide, it is important to know some patients should just not supplement it. For anyone suffering from kidney problems or are taking any kidney-related medications, the use of Magnesium is contraindicated. This is because Magnesium can overwhelm your kidneys and adds burden to it. Moreover, people who have heart problems and issues are not allowed to take Magnesium since Magnesium may cause irregular heartbeats.

Where can I buy Magnesium L-Threonate?

Magnesium L-Threonate can easily be purchased online and does not need any prescription from your doctor. Supplementation of Magnesium through Magnesium L-Threonate appears to have higher absorption rates thus, producing faster and more intense cognitive benefits.

References:
(1) Magnesium (2) Hippocampus BUY MAGNESIUM
^1 http://www.ncbi.nlm.nih.gov/pubmed/20100026
^1 http://www.ncbi.nlm.nih.gov/pubmed/16788707
^1 http://www.ncbi.nlm.nih.gov/pubmed/14979636
^1 http://www.ncbi.nlm.nih.gov/pubmed/14519140
^2 http://www.ncbi.nlm.nih.gov/pubmed/21241290
^2 http://www.ncbi.nlm.nih.gov/pubmed/21205110
^2 http://www.ncbi.nlm.nih.gov/pubmed/19359148
^2 http://www.ncbi.nlm.nih.gov/pubmed/19020533
^3 http://www.ncbi.nlm.nih.gov/pubmed/21241290
^3 http://www.ncbi.nlm.nih.gov/pubmed/21205110
^3 http://www.ncbi.nlm.nih.gov/pubmed/19617879
^3 http://www.ncbi.nlm.nih.gov/pubmed/19359148
^4 http://www.ncbi.nlm.nih.gov/pubmed/17999037
^5 http://www.ncbi.nlm.nih.gov/pubmed/21241290
^5 http://www.ncbi.nlm.nih.gov/pubmed/21205110
^5 http://www.ncbi.nlm.nih.gov/pubmed/19359148
^5 http://www.ncbi.nlm.nih.gov/pubmed/19020533
^6 http://www.ncbi.nlm.nih.gov/pubmed/20352370
^6 http://www.ncbi.nlm.nih.gov/pubmed/1619184
^7 http://www.ncbi.nlm.nih.gov/pubmed/21241290
^7 http://www.ncbi.nlm.nih.gov/pubmed/21205110
^7 http://www.ncbi.nlm.nih.gov/pubmed/19359148
^7 http://www.ncbi.nlm.nih.gov/pubmed/19020533
^8 http://www.ncbi.nlm.nih.gov/pubmed/19020533
^8 http://www.ncbi.nlm.nih.gov/pubmed/12663588
^8 http://www.ncbi.nlm.nih.gov/pubmed/9632126
^9 http://www.ncbi.nlm.nih.gov/pubmed/21241290
^9 http://www.ncbi.nlm.nih.gov/pubmed/21205110
^9 http://www.ncbi.nlm.nih.gov/pubmed/19359148
^9 http://www.ncbi.nlm.nih.gov/pubmed/18614418
^10 http://www.ncbi.nlm.nih.gov/pubmed/21241290
^10 http://www.ncbi.nlm.nih.gov/pubmed/21205110
^10 http://www.ncbi.nlm.nih.gov/pubmed/19359148
^10 http://www.ncbi.nlm.nih.gov/pubmed/12663588
^11 http://www.ncbi.nlm.nih.gov/pubmed/21241290
^11 http://www.ncbi.nlm.nih.gov/pubmed/21205110
^11 http://www.ncbi.nlm.nih.gov/pubmed/21205110
^11 http://www.ncbi.nlm.nih.gov/pubmed/19359148
^12 http://www.ncbi.nlm.nih.gov/pubmed/12163983
^12 http://www.ncbi.nlm.nih.gov/pubmed/21199787
^13 http://www.ncbi.nlm.nih.gov/pubmed/21241290
^13 http://www.ncbi.nlm.nih.gov/pubmed/21205110
^13 http://www.ncbi.nlm.nih.gov/pubmed/19941679
^13 http://www.ncbi.nlm.nih.gov/pubmed/19359148

Comparisons [ top]

Versus ComparisonInositol vs MagnesiumAcetyLcarnitine vs MagnesiumBerberine vs Magnesium
Blood Glucose | | |
Blood Pressure | | |
IGF-1 (aka Insulin-like growth factor-1) | | |
Insulin Sensitivity | | |
HbA1c | | |

Results & Experiences

Daily Dosage # Stacks
400.00 mg 25
200.00 mg 21
300.00 mg 10
250.00 mg 10
500.00 mg 9
100.00 mg 6
350.00 mg 4
150.00 mg 4
360.00 mg 3
325.00 mg 3
Medical Symptoms # Stacks
Stomach pain 1
Headaches 1
Brain fog 1
Purpose # Stacks Effectiveness
Anxious mood 1
Unknown
Can't tell
None
Slight
Moderate
Major
Difficulty falling asleep 1
Unknown
Can't tell
None
Slight
Moderate
Major
Commonly Paired With # Stacks
Fish Oil 124
Vitamin D 109
L-Theanine 80
Vitamin C 66
Zinc 63
Vitamin B12 55

Community Reviews [ top]







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Wiki Last Updated: 2016-02-15