The Benefits of Magnesium Threonate for Optimal Health
There are many benefits of Magnesium Threonate that can promote optimal health in people all over the world. From enhanced cognitive function to improved sleep quality, more and more individuals are realizing its profound advantages when added to their daily routine.
Understanding Magnesium Threonate
A patented form of magnesium that was developed by a group of researchers, magnesium threonate’s goal is to increase the brain’s magnesium levels more effectively than other forms.
What is Magnesium Threonate?
Simply put, it is a magnesium supplement that is a combination of magnesium salt and L-threonate, a carbohydrate. L-threonate is a vitamin C metabolite that has been shown to enhance the absorption of magnesium in the brain, which has shown studies that Magnesium Threonate is the only form that effectively raises magnesium levels in the brain.
It has also been reported that it may improve cognitive function, enhance learning and memory, and reduce anxiety and depression.
How is it Different from Other Forms of Magnesium?
Other forms of magnesium (ie. magnesium citrate, magnesium oxide, etc.), are absorbed differently in the body, not making being able to cross the blood-brain barrier as easily as Magnesium Threonate, which is one of the major influencing factors to its effectiveness.
For those with more sensitive stomachs, Magnesium Threonate is also less likely to cause digestive issues, which is commonly reported among those up their intake of other forms.
The Role of Magnesium in the Body
Magnesium is an essential mineral that is involved in a number of important processes in the body and is considered the fourth most abundant mineral.
Importance of Magnesium for Overall Health
Magnesium is a vital nutrient that plays a rather important role in about 300 bodily functions (wow, right!). These roles range from aiding in mood regulation to the improvement of sleep quality as well as heart health. While most people would have guessed that magnesium is important to their general health, many don’t know just how important it is!
Common Symptoms of Magnesium Deficiency
Now that you are aware of the monumental role magnesium has in your body, you can probably assume the downsides of low levels of this nutrient. Magnesium deficiency is actually quite common and can lead to a host of unenjoyable symptoms such as muscle cramps, which can occur in the legs, feet, or even the eyelids.
Other symptoms can include tremors, fatigue, and poor sleep quality as well as headaches, low energy, and even mood disorders such as anxiety or depression. As you have probably guessed, when left untreated, magnesium deficiency can lead to more serious health problems.
Sources of Magnesium
Fortunately, magnesium is found in a wide variety of foods that can be quickly and easily incorporated into anyone’s diet. However, if you have been struggling to achieve higher levels of magnesium with diet alone, it may be time to consider adding a magnesium supplement into your routine. From powders to pills, magnesium supplementation is a convenient and easy way to ensure your body is getting all the minerals that it needs.
Key Benefits of Magnesium Threonate
Magnesium Threonate is a unique form of magnesium that has been studied for its potential health benefits. As you have learned, magnesium itself is an invaluable mineral that shows up in many key functions of the body. Combine, magnesium and threonate work together to further improve on its benefits.
Enhanced Cognitive Function
The brain requires magnesium to function properly, and studies have suggested that magnesium deficiency may lead to cognitive decline. Magnesium Threonate has been shown to improve memory, learning ability, and overall cognitive function in animal and human studies. In fact, one such study found that supplementing with magnesium threonate for just six weeks led to significant improvements in cognitive function in older adults.
Improved Sleep Quality
We could all use a better night’s sleep, and magnesium plays a role in regulating sleep and the body’s circadian rhythm. Studies have suggested that supplementing with magnesium may improve sleep quality in individuals with sleep disorders, such as insomnia. Magnesium Threonate, in particular, has been shown to improve sleep quality in animal studies.
Reduced Anxiety and Stress
Multiple studies have also suggested that magnesium may have an anti-anxiety effect, reducing symptoms of stress. Magnesium Threonate in particular has been shown to selectively increase magnesium levels in the brain, leading to a reduction in anxiety-related behaviors and stress responses.
Strengthened Bones and Teeth
We all know about calcium’s strong benefits for our bone health, but few are aware that magnesium is also essential for both bone and tooth health. So if you’re looking to keep your bones and teeth healthy and strong, magnesium threonate may be a good addition to your diet.
Support for Cardiovascular Health
Magnesium Threonate has been shown to improve endothelial function, which is an important factor in maintaining good heart health. And, with heart disease being one of the leading causes of death in America, we can all agree a healthy heart is vitally important!
How to Incorporate Magnesium Threonate into Your Diet
Now that you understand the benefits of proper amounts of magnesium in your diet, you may wonder just how much you should be taking. While individual needs will most definitely vary, the following is a general guideline.
Recommended Dosage and Safety
The recommended daily intake of magnesium varies based on age and gender. For adult men, the recommended daily allowance is around 400-420mg, while for adult women, it is around 310-320mg. However, many people do not get enough magnesium from their diet alone, which is why supplementation can be beneficial.
When supplementing with Magnesium Threonate, it is important to follow the dosage instructions on the product label. Most supplements recommend taking 2-3 capsules per day, which typically provides around 144-216mg of elemental magnesium.
It is noteworthy to mention that magnesium does have the potential to interact with certain medications, so before incorporating the supplement, you will want to have a sit down with your GP to go over any existing prescriptions.
Some individuals may experience gastrointestinal side effects when supplementing with magnesium, such as diarrhea or stomach cramps. In order to avoid these less-than-desirable potential side effects, start with a lower dose, gradually increasing over time.
Magnesium Threonate Supplements
Magnesium Threonate supplements are widely available online and in health food stores. When choosing a supplement quality is key so you will want to look for products that have been third-party tested for purity and potency. It is also important to choose a product that is free from unnecessary fillers or additives.
Absorption ability will determine how easily your body takes to the magnesium supplement. Magnesium Threonate has been shown to have superior absorption compared to other forms of magnesium, which is why more and more people are opting for such.
Food Sources Rich in Magnesium
In addition to supplementation, it is also possible to increase your magnesium intake through diet. Many of these high-magnesium foods are readily available at local grocery stores and can easily be worked into anyone’s diet.
Almonds are a great source of magnesium, with one ounce providing around 80mg of magnesium. They also contain healthy fats, fiber, and protein, making them a great snack option.
Spinach is another excellent source of magnesium, with one cup of cooked spinach providing around 157mg of magnesium as well as other important nutrients, including vitamin A, vitamin C, and iron.
Avocado is a delicious and nutritious source of magnesium, with one medium avocado providing around 58mg of magnesium. Avocado is also packed with other healthy fats and fiber, making it a great addition to salads, sandwiches, and smoothies.
Black beans are a great source of plant-based protein and fiber, and they also happen to be rich in magnesium. One cup of cooked black beans provides around 120mg of magnesium.
Dark chocolate is a tasty way to boost your magnesium intake, with one ounce of dark chocolate providing around 64mg of magnesium. Add the antioxidants, which can help protect against oxidative damage in the body, and you have a perfect dessert option!
Incorporating these foods into your diet, along with a high-quality Magnesium Threonate supplement, can help ensure that you are getting enough magnesium to support optimal health and brain function.
As you can see, having enough magnesium in your body can make a huge difference in function – and feel! If you are someone who is struggling to reach optimal levels of magnesium, supplementation with Magnesium Threonate, in addition to a healthy diet, may help support overall health and wellness.