Magnesium L-Threonate + Glycinate Complex

What it is & why it matters

Magnesium L-Threonate is the only form clinically proven to cross the blood-brain barrier and raise brain magnesium levels. Combined with Magnesium Glycinate (highly bioavailable with added calming glycine), this dual-form complex supports deeper sleep, sharper focus, stress resilience, and long-term cognitive health. Most New Zealanders are deficient due to soil, diet, and high stress — this is one of the highest-ROI daily supplements you can take.

Evidence rating: ⭐⭐⭐⭐⭐ Robust (one of the most researched minerals for sleep, cognition, and stress resilience — backed by multiple human RCTs, meta-analyses, and consistent expert consensus from Dr. Andrew Huberman, Dr. Peter Attia, and Dr. Rhonda Patrick).

Simple Dosage (updated 2026 guidance)

• For sleep & calm: 300–400 mg elemental magnesium from Glycinate form, 30–60 minutes before bed.
• For brain & cognition: 1,000–2,000 mg Magnesium L-Threonate daily (providing 144–200 mg elemental magnesium). Best taken in the evening or split morning/night.

Take with or without food. Consistency matters more than perfect timing. No loading phase needed.

→ Learn more in our full research summary: “Magnesium: The Form That Actually Reaches Your Brain”

Why Magnesium is great for different people

Magnesium for Women

Women in perimenopause and menopause often experience increased magnesium needs alongside declining estrogen. This dual-form complex supports sleep quality, mood stability, brain fog, and cognitive clarity during hormonal transitions. Many women notice steadier mood, better sleep, and improved mental clarity.

→ Learn more in our full research summary: “Magnesium for Women’s Health”

Magnesium for Men

Men in high-stress careers or intense training burn through magnesium rapidly. This complex supports deeper sleep, faster recovery, cognitive performance under pressure, and long-term brain health — especially useful for busy professionals and athletes over 40.

→ Learn more in our full research summary: “Magnesium for Men’s Health”

Magnesium for Healthy Ageing (65+)

As we age, natural brain magnesium levels decline. Magnesium L-Threonate is the only form shown to meaningfully raise brain magnesium, supporting memory, focus, and cognitive resilience. Combined with Glycinate for better sleep, it’s one of the simplest ways to support healthy ageing and independence.

→ Learn more in our full research summary: “Magnesium for Healthy Ageing”

Magnesium for Performance & Energy

Whether you train hard, work long hours, or just want to feel sharper, this complex supports faster recovery, deeper sleep, and mental clarity under pressure. It helps your nervous system handle daily stress and recover overnight — small daily advantages that compound.

→ Learn more in our full research summary: “Magnesium for Performance & Energy”

Magnesium for Brain Health & Focus

Your brain is highly dependent on magnesium for neurotransmitter function and synaptic plasticity. L-Threonate is the only form proven to cross the blood-brain barrier, supporting memory, focus, and cognitive performance — especially valuable as natural levels decline with age.

→ Learn more in our full research summary: “Magnesium for Brain Health & Cognition”

Magnesium for Sleep & Recovery

Magnesium Glycinate excels at promoting sleep onset and calm via glycine, while L-Threonate supports deeper neurological restoration during sleep. Together they deliver faster sleep onset, fewer night-time awakenings, and better overnight recovery — foundational for anyone struggling with sleep in New Zealand’s high-pressure environment.

→ Learn more in our full research summary: “Magnesium for Sleep & Recovery”

This is not medical advice. BioHackNZ provides general information based on published research. This is a complementary supplement and is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any supplement regimen. Individual results vary.

Last updated: 22 August 2026 | BioHackNZ Research Team