Magnesium L-threonate

It's not like you're going to wake up with diarrhea, hopefully.

But magnesium L-threonate is another option.

If you do not tolerate glycinate, some people can tolerate threonate.

So again, it's very case dependent.

Now, for those of you that are not waking up in the middle of the night or not having excessively vivid dreams, but are having trouble falling asleep, Two supplements in particular have been shown to be effective for shortening the transition time to sleep and allowing people to ease into sleep more readily.

And those are magnesium threonate, which is interchangeable with magnesium bisglycinate.

Both have transporter systems that allow them to readily cross the blood brain barrier and they lead to a mild form of drowsiness, mild in the sense that it's not going to prevent you from operating a motor vehicle or kind of any conditions under emergency that might arise in the middle of the night.

But people who take those often find that their transition time into sleep is much faster and their sleep is also much deeper.

Incidentally, those supplements are also thought to be useful for cognitive support and neuroprotection, although there's less data on that.

The other supplement is apigenin, A-P-I-G-E-N-I-N. Apigenin, which is a derivative of chamomile, I've talked about this in various podcasts before, also acts as a bit of a anxiety lowering compound, which is essential prior to sleep for people to essentially turn off their thinking or to be able to reduce the amount of ruminating and problem solving and future anticipation that they're doing, which is a requirement for falling asleep.

So what's the rational approach to supplementing in a way that allows you to fall asleep more quickly and stay asleep? Well, would you immediately take magnesium threonate and apigenin together? Well, that depends.

If you have the budget and you just simply want to fall asleep quicker and you don't care which of those two ingredients is going to be more effective for you, well, then you could try one, for instance, magnesium threonate and try it for perhaps a week and see how that affects your latency to sleep time.

Magnesium bound to glycine, a calming amino acid, gentle on the stomach, and the most popular choice for sleep and relaxation.

Magnesium L-threonate, a newer form designed to cross into the brain, being studied for memory, focus, and sleep.

Usually a little bit more pricey.

magnesium citrate, well absorbed, but it draws water into the gut.

All magnesium are not the same.

Glycinate is the gentle for sleep.

L-threonate targets the brain and citrate and oxide are more for digestion.

So we talked about food first and staying within safe amounts.

We help with the sleep, whether it's a protocol, but we have our before bed protocol, reducing alcohol to once a week, adding in strength training.

Whether or not they needed to work on thyroid, we add in the magnesium L-threonate, some omega-3s.

Guess what happens? Typically within six months, I see that words are great.

Somebody else, your spouse tells you that you're feeling your word recall isn't happening anymore.

Okay.

Threonate, L-threonate.

And then the time to take it is really depend...

An hour before sleep, one to two hours before sleep is the time to take it.

And there's a certain type of magnesium that I sell that's very popular.

And it's magnesium L-threonate.

The brand name is called Magteen.

And, but magnesium l-threonate, so it's magnesium with this amino acid, threonine, attached to it.

... is one of them.

Magnesium L-threonate for women who are wired and tired.

I usually say in the evening, they can take, uh, magnesium L-threonate.

It's the only form of magnesium that crosses the blood-brain barrier.

L-theanine helps.

As part of that, really thinking about magnesium.

Magnesium has had a lot of robust studies behind it, um, and if you're taking magnesium glycinate or magnesium L-threonate, that can really help with sleep, which is one of the symptoms that can impact you.

When it comes to other supplements such as ashwagandha or black cohosh, the data still is very much mixed.

For some patients, I mean, they swear by ashwagandha.

So as far as absorption is concerned, I feel like Magnesium Chloride's the best, and then I would go Magnesium Glycinate.

And as I mentioned, Magnesium L-Threonate's probably the best for the brain and for sleep and all that.

Um, Ionic Magnesium, the only th- the, the main reason I use that is for simplicity because it's, it's a liquid and you can just squirt it in water and drink it.

And so I'll give it to people for that if they want a liquid or something that's easy.

When should you take magnesium?

The question is when should you take magnesium? I would take the Magnesium Glycinate or the Magnesium ER during the day.

I would take the Magnesium L-Threonate before bed, and I would take Magnesium Chloride, which is in ocean water, which we have something called Bio Ocean.

I would add that to my drinking water, my distilled water.