Magnesium Threonate

Magnesium threonate for brain enhancementMagnesium threonate is the brain vitamin of the day, it seems. Brain supplement forums and blogs are suddenly all talking about how this entirely new compound of magnesium may be able to boost your cognitive ability. Well, that sounds good, but let’s see what we know so far…

What exactly is magnesium threonate?

Threonate is a metabolite, one that has been so far useful in assisting the body’s absorption of vitamin C. A metabolite is something that is produce by your metabolism. In other words, your body produces threonate, and that threonate helps you to absorb vitamin C.

Not just that, though. Researchers have also found that threonate can assist magnesium in crossing the blood-brain barrier. This new supplement called magnesium threonate (Magnesium L-threonate) is a magnesium salt of L-threonic acid that has the formula Mg(C4H7O5)2. The supplement was made by the following process at a university in Xian, China, if you need more details of the manufacturing method.

A study at Tsing Hua University in Beijing fed magnesium threonate to rats to observe the effects of their cognitive abilities. The results showed that the rats were in fact able to think better after taking these supplements. It should be noted that the rats were not in any way magnesium deficient before the tests.

What can magnesium threonate do for you?

It has long been understood that magnesium is essential to the function of many organs, and that people in developed nations tend to suffer from magnesium deficiencies. The problem, though, was that oral magnesium supplements had little access to the brain, and so little effect on cognition could be expected. By creating magnesium threonate, the researchers hoped to deliver magnesium more directly to the brain. The results (published in a January 2010 issue of Neuron) were impressive, at least for rats:

“We found that increased brain magnesium enhanced many different forms of learning and memory in both young and aged rats,” says Dr. Liu. A close examination of cellular changes associated with memory revealed an increase in the number of functional synapses, activation of key signaling molecules and an enhancement of short- and long-term synaptic processes that are crucial for learning and memory.

According to the research, magnesium threonate “leads to the enhancement of learning abilities, working memory, and short- and long-term memory in rats.”

This is significant. In addition to the increase in number of synapses, short-term memory improved by 18% and long-term memory improved by 100%.

The bad news is, you are not a rat. So we can’t say with any certainty what effect it will have on your brain, and we are blissfully unaware of any possible side-effects.

Should I start taking magnesium threonate?

That’s the million dollar question. It looks very promising, but nothing is guaranteed. The possible risks and rewards are all yours. It seems likely that the risk is small, so if you are willing to try the stuff out and see if you fire up your brain power, give it a whirl. In my case, I need all the help I can get! If magnesium threonate has anywhere near the effect on humans that it showed on rats (in just one test, remember), than I could be a whole different person. What do you think?

Magnesium and Migraines

Magnesium and migraines supplementsMagnesium and migraines have recently been revealed as closely related, and this may mean that there is a simple, inexpensive and effective home treatment for migraine sufferers. Don’t expect your neighborhood neurologist to tell you this, but those who are more open minded about treatment will.

Numerous studies have been conducted (see a list of a few at the end of this article), and in all they present strong evidence that increased magnesium intake (even with supplements) can be very effective in reducing or curing migraines. Even the USDA has climbed on the bandwagon, and suggested increased daily intake of food high in magnesium or, if needed, magnesium supplements. The USDA reports says:

Epidemiological findings and supplementation trials show that people’s magnesium status is associated with the severity and frequency of migraine headaches… controlled human studies at the Grand Forks Human Nutrition Research Center (GFHNRC) and elsewhere are being done to conclusively show that inadequate magnesium intake can result in these maladies.

I added the bolded phrase. Whatever the cause, inadequate magnesium has been correlated with migraines. We already know that migraines cause stress, and that stress can reduce the magnesium levels in the human body, but several studies go beyond this to show that additional magnesium in food or via supplements can be the solution for many migraine sufferers. The same report goes on to say “magnesium supplementation reduces the number and duration of migraines, including menstrual migraines, in some people.” It further suggests that “too little magnesium can worsen the suffering from migraine headaches.”

One double-blind study revealed regular use of magnesium helps to prevent migraine headaches. The subject group of patients with recurrent migraines were given either 600 mg of magnesium each day or a placebo. The magnesium group’s migraines were reduced by 41.6%, compared to a reduction of 15.8% in the placebo group. Other double-blind studies have shown similar results. One study found no benefit, but has since been criticized on many significant points, including using an excessively strict definition of what constitutes a benefit.

The patients group at migraines.org relates the following with regards to dosage and types of magnesium to use. Note that magnesium rich water is suggested, and more information is available about those at our magnesium water page.

A Canadian approach suggested that physicians advise migraine patients to consume at least 6 mg magnesium per day for each kilogram of body weight. An even higher intake of 10 mg/day per Kg of body weight may be desirable provided that it does not trigger a laxative effect. Breaking the dosage into three or four parts taken at different times of day helps prevent laxative effect. Magnesium hydroxide is NOT recommended because of poor bioavailability and because they know of no instance of it having any beneficial use other than as a laxative. Other Magnesium compounds appear to be better, including Magnesium oxide, Magnesium sulphate, and Magnesium citrate. Natural magnesium in water (magnesium carbonate dissolved in CO2-rich water) is 30% more bio-available than Magnesium in food or pill, and offers much greater cardio-protection.

As the evidence adds up, we are still left without absolute proof of magnesium’s efficacy with migraines. Yet, magnesium and migraines are strongly linked, and there is plenty to suggest that increased magnesium could not only prevent migraines, but lessen the severity of the migraines that do occur. Couple this with the minimal risk associated with increasing magnesium (unless you have kidney problems) and it would seem a no-brainer to give this a try. But remember to avoid chocolate as a magnesium source, as chocolate may be part of the cause of your migraines.

Again, some of the studies on magnesium and migraines are listed below:

* Pfaffenrath V, Diener H, Fischer M, et al. The efficacy and  safety of Tanacetum parthenium (feverfew) in migraine prophylaxis-a  double-blind, multicentre, randomized placebo-controlled dose-response  study.         Cephalalgia. 2002;22:523-532.
* Peikert A, Wilimzig C, Kohne-Volland R. Prophylaxis of migraine  with oral magnesium: results from a prospective, multi-center,  placebo-controlled and double-blind randomized study.         Cephalalgia. 1996;16:257-263.
* Taubert K. Magnesium in migraine. Results of a multicenter pilot study [in German; English abstract].         Fortschr Med. 1994;112:328-330.
* Facchinetti F, Sances G, Borella P, et al. Magnesium prophylaxis  of menstrual migraine: effects on intracellular magnesium.         Headache. 1991;31:298-301.
* Pfaffenrath V, Wessely P, Meyer C, et al. Magnesium in the  prophylaxis of migraine—a double-blind, placebo-controlled study.         Cephalalgia. 1996;16:436-440.
* Gaby AR. Research review.         Nutr Healing. March 1997.
* Titus F, Davalos A, Alom J, et al. 5-hydroxytryptophan versus  methysergide in the prophylaxis of migraine: randomized clinical trial.         Eur Neurol. 1986;25:327-329.
* Bono G, Criscuoli M, Martignoni E, et al. Serotonin precursors in migraine prophylaxis.         Adv Neurol. 1982;33:357-363.
* Maissen CP, Ludin HP. Comparison of the effect of  5-hydroxytryptophan and propranolol in the interval treatment of  migraine [translated from German].         Schweiz Med Wochenschr. 1991;121:1585-1590.
* Santucci M, Cortelli P, Rossi PG, et al. L-5-hydroxytryptophan  versus placebo in childhood migraine prophylaxis: a double-blind  crossover study.         Cephalalgia. 1986;6:155-157.
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