Mineral
Magnesium
Also known as: L-Threonate, Glycinate
A well-absorbed form of magnesium that supports relaxation, sleep, and clear thinking.
KÖGN Health grades Magnesium as A+ (Strong evidence) and rates it 4.4 out of 5.
Last reviewed · June 2026
Primary effects
- Improved sleep
- Reduced anxiety
- Cognitive support
How it works
Regulates neurotransmission and supports synaptic density and brain plasticity.
Overview
Magnesium in highly bioavailable forms such as L-threonate and glycinate plays a critical role in nervous system regulation and cognitive function. It supports relaxation, sleep quality, and synaptic plasticity, making it valuable for both recovery and long-term brain health. It is widely considered a foundational supplement for cognitive optimisation.
The evidence
Correcting a magnesium deficiency supports normal nervous-system function, and authorised EU claims cover its role in normal psychological function and reduced tiredness. The specific claim that supplemental magnesium sharpens cognition in already-replete adults is weaker; most cognitive interest centres on magnesium L-threonate, where small randomised trials report improvements in cognition and sleep, but the evidence base is still early.
How to dose it
For general adequacy, supplements supply roughly 200–400 mg of elemental magnesium per day. The cognition-specific form, magnesium L-threonate, has been studied at around 1.5–2 g of the compound per day.
When to take it
Chronic. Benefits track repletion of body stores; many take it in the evening as it can feel mildly calming.
Safety & side effects
Well tolerated. The dose-limiting effect is loose stools or diarrhoea, more likely with oxide and citrate forms. Taking it with food and splitting the dose helps.
Who should avoid it
If you have reduced kidney function, speak to a clinician first — the kidneys clear magnesium, and impaired clearance can let levels rise. Magnesium can reduce absorption of certain antibiotics and bisphosphonates, so separate the doses by a few hours.
References
Related ingredients
Graded entries that target the same cognitive goals.
Categories
Draft — the dose, safety and evidence notes on this entry were prepared from the published literature and are pending editorial and clinical review.
Educational information, not medical advice. The evidence grade is KÖGN’s editorial assessment of published research, not a health claim. Speak to a qualified clinician before changing what you take.