TimingMagnesium L-Threonate
Best in the evening
When to take Magnesium L-Threonate
Evening
Magnesium L-threonate is designed to cross into the brain and is studied for memory and sleep. It provides less elemental magnesium, so it won't fix a deficiency alone.
Best time in your day
- Wake
- Workout
- Breakfast
- Lunch
- Evening
- Workout
- Dinner
- Walk
- Bed
- When
- Evening
- Food
- With or without food
- Typical dose
- 1.5–2 g compound (about 145 mg elemental) per day
How to take it
- 1Take it 1–2 hours before bed
- 2Split it morning and evening if desired
- 3Pair it with another form if you're deficient
- 4Use for 6–12 weeks
Watch out
Drowsiness or headache can occur. Check with your doctor if you have kidney disease.
Keep apart from
- Antibiotics (2–4 hours)
- Bisphosphonates (2 hours)
Common questions
Is it better than glycinate for sleep?
Glycinate is cheaper and well studied; threonate targets the brain.
Is the evidence strong?
Human studies are small but promising.
Why is the elemental amount low?
Threonate is a big molecule.
Explore further
More timing guides
Magnesium L-Threonate with other supplements
Commonly used for
Sources
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Build my routineFor general education only, not medical advice. Talk to a qualified doctor before starting or changing supplements, especially if you are pregnant, nursing or on medication.