Magnesium L-Threonate (186mg Elemental) by Herba
Reviewed by Adi Malihi, CanFitPro-certified coach · last reviewed September 29, 2026
Adi's rating: 5 out of 5 · Best for: Part of a bedtime routine
Why do I take magnesium L-threonate before bed?
Magnesium L-threonate was developed to raise magnesium levels in the brain. That was shown in rats; it hasn't been measured in people. Magnesium helps your muscles work normally. For sleep, the evidence is early. One small company-funded trial found better deep-sleep scores on a sleep ring after three weeks. A larger one found no change in ring-measured sleep, only in how rested people felt.
What I like
- 62 mg of elemental magnesium per capsule; I take 2 (124 mg)
- Part of my bedtime routine. Early studies on sleep are small and mixed.
Downsides
- The evidence is thin, and the makers paid for it. The brain uptake was shown in rats. The human sleep trials are small, short and funded by the ingredient's developers, and they don't agree with each other.
- It's pricey for the magnesium you get: a 750 mg capsule holds 62 mg of magnesium. If you just want more magnesium, glycinate or citrate give you more per capsule, usually for less.
- If you have kidney disease or take prescription medicine, check with your doctor or pharmacist first; some antibiotics and osteoporosis drugs bind to magnesium. Keep magnesium from supplements at 350 mg a day or less.
Adi's experience
I take 2 capsules of this about 30 minutes before bed, and I sleep like a baby. It has made a massive difference in my sleep depth and overall muscle recovery.
Research
- Magnesium L-threonate and sleep: randomized trial, 80 adults, industry-funded (Hausenblas 2024)
- Magnesium L-threonate, cognition and sleep: randomized trial, 100 adults, industry-funded (Lopresti 2025)
- Magnesium for insomnia: low-quality evidence (Mah & Pitre 2021)
Where to buy: Amazon (direct link, no commission)