Magnesium for Healthy Ageing

TL;DR
As we age, natural magnesium levels in the brain decline. Magnesium L-Threonate is the only form clinically proven to cross the blood-brain barrier and meaningfully raise brain magnesium levels. Magnesium is involved in 300+ enzymatic reactions yet most New Zealanders are deficient. The form matters — L-Threonate for brain health, Glycinate for sleep. Combined, they support memory, focus, cognitive resilience, and healthy independence as we age. Dr. Andrew Huberman and Dr. Peter Attia both highlight magnesium’s foundational role in healthy ageing.

Evidence Rating: ⭐⭐⭐⭐⭐ Robust
(Backed by multiple meta-analyses on cognition, sleep, and anxiety in older adults, plus consistent expert consensus from Dr. Andrew Huberman, Dr. Peter Attia, and Dr. Rhonda Patrick.)

What the Research Shows for Healthy Ageing

As we age, natural magnesium levels in the brain decline. This is associated with reduced synaptic density, slower cognitive processing, and increased risk of age-related cognitive concerns. Magnesium L-Threonate is the only form shown to meaningfully reverse this decline by crossing the blood-brain barrier.

The landmark 2010 Slutsky et al. study in Neuron demonstrated that Magnesium Threonate increases synaptic density and improves learning and memory. A 2016 randomized, double-blind, placebo-controlled human trial (Liu et al., Journal of Alzheimer’s Disease) later showed that Magnesium Threonate improved cognitive function, including working memory and executive function, in older adults with cognitive impairment.

Key Benefits for Healthy Ageing

  • Improved memory, executive function, and cognitive performance in adults 65+
  • Reduced brain fog and mental fatigue
  • Support for healthy synaptic density and neuroplasticity
  • Better sleep quality (foundational for cognitive recovery and independence)
  • Calmer nervous system and reduced anxiety
  • Support for maintaining independence and quality of life as we age

Key Studies

  • Slutsky et al. (2010). “Enhancement of learning and memory by elevating brain magnesium.” Neuron. DOI: 10.1016/j.neuron.2009.12.026 — demonstrated Magnesium Threonate increases synaptic density and improves cognitive function, highly relevant for healthy ageing.
  • Liu et al. (2016). “Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Elderly.” Journal of Alzheimer’s Disease. DOI: 10.3233/JAD-150538 — randomized, double-blind, placebo-controlled human trial showing cognitive improvements in older adults.
  • Huberman Lab Podcast — Sleep Toolkit series (2023–2025). Search YouTube or Spotify for “Huberman Lab Sleep Toolkit” or “Huberman magnesium threonate”. Dr. Andrew Huberman and Dr. Peter Attia both highlight magnesium’s foundational role in healthy brain ageing.

This is not medical advice. BioHackNZ provides general information based on published research. Always consult your healthcare provider before starting any supplement regimen. Individual results vary.

Last updated: 06 May 2026 | BioHackNZ Research Team

Shop the Magnesium L-Threonate + Glycinate Complex
View Product →