Unlocking Better Sleep: The Role of Magnesium L-Threonate for Sleep

magnesium l threonate for sleep
Dr. Roseann Capanna-Hodge

Dr. Roseann Capanna-Hodge

Being a parent is challenging, and it becomes even more demanding when our children and teens face behavioral and mental health issues. One of the common problems many of these kids face is disrupted sleep patterns. 

What if there was a supplement that could not only improve sleep quality and duration but also offer additional health benefits? Enter magnesium l-threonate.

Will Magnesium Threonate Help You Sleep?

Magnesium is an essential mineral that plays a crucial role in over 300 enzyme reactions in the human body, including those of the nervous system. For children and teens with behavioral and mental health issues, achieving restful sleep can be a challenge. 

Magnesium l-threonate is a form of magnesium that promotes relaxation, reduced stress and has been associated with improved sleep quality. Its unique ability to penetrate the brain makes it an optimal choice for those seeking a sleep aid that's both effective and safe.

Why is Magnesium Essential for the Nervous System?

Magnesium plays a pivotal role in the healthy functioning of our nervous system. Here's why:

Neurotransmitter Release: 

Magnesium is integral in the release and action of neurotransmitters, the chemical messengers of the brain. These neurotransmitters facilitate communication between nerve cells, which is vital for brain and muscle functions.

Regulation of Calcium: 

Magnesium acts as a natural calcium blocker, helping nerve cells maintain a state of rest. By regulating calcium's entry into the nerve cells, magnesium ensures that the nerves don't become overactive, which can lead to excessive nerve firing or even cell death.


Magnesium is known to offer neuroprotection, shielding the brain from stress, aging, and neurodegenerative diseases. Several studies suggest that adequate magnesium levels can be protective against issues like stroke and Alzheimer's disease.

Synaptic Plasticity: 

Magnesium plays a role in synaptic plasticity, which is the ability of synapses (the junctions between nerve cells) to strengthen or weaken over time. This is crucial for learning and memory.

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How Does a Magnesium Deficiency Affect Sleep Quality and Duration?

A deficiency in magnesium can have a significant impact on sleep for several reasons:

Reduction in GABA Levels: 

Magnesium helps regulate the neurotransmitter gamma aminobutyric acid (GABA). This neurotransmitter promotes relaxation and sleep. A deficiency in magnesium can lead to decreased GABA levels, making it harder to fall asleep and stay asleep.

Restless Leg Syndrome (RLS): 

Magnesium deficiency has been linked to RLS, a condition where individuals experience an irresistible urge to move their legs, especially at night. This can severely disrupt sleep.

Increased Stress and Anxiety: 

Magnesium plays a role in the body's stress response. A deficiency can lead to heightened stress and anxiety levels, which in turn can disrupt sleep.

Hormonal Imbalance: 

Magnesium is involved in the regulation of melatonin, the hormone responsible for sleep-wake cycles. Insufficient magnesium can lead to imbalanced melatonin production, affecting sleep patterns.

Muscle Cramps:

Nighttime muscle cramps can be a sign of magnesium deficiency. These cramps can be painful and disrupt restful sleep.

Which Form of Magnesium is Best for Sleep?

There are multiple forms of magnesium, including magnesium oxide, citrate, and glycinate. Each has its benefits, but when it comes to sleep, magnesium l-threonate stands out. 

Research suggests that this form is more effective in increasing magnesium levels in the brain. This can influence neurotransmitters like gamma aminobutyric acid (GABA), which helps calm the nervous system and prepare the body for sleep.

Is Magnesium L-Threonate or Glycinate Better for Sleep?

While both magnesium l-threonate and glycinate can improve sleep quality, l-threonate has an edge due to its ability to cross the blood-brain barrier more effectively. This means it can have a direct impact on brain health and function. 

Magnesium glycinate, on the other hand, is known for its calming effects and can be beneficial for those with restless leg syndrome. However, if the primary goal is to enhance sleep quality and duration in children and teens with behavioral issues, magnesium l-threonate might be the preferred choice.

Is Magnesium L-Threonate or Glycinate Better for Sleep


Does Magnesium L-Threonate Cause Drowsiness?

Magnesium l-threonate does not directly cause drowsiness like some over-the-counter sleep aids. Instead, it promotes relaxation and prepares the body for a restful night. 

This subtle distinction is essential as it means that while it can help your child fall asleep, it won't leave them feeling groggy or lethargic the next day.

Other Benefits and Considerations: Magnesium L-Threonate for Sleep

Beyond sleep, magnesium offers numerous health benefits. It's known to help regulate blood pressure, support bone health, and even play a role in DNA synthesis. However, magnesium deficiency is common and can be caused by factors like poor diet, chronic stress, and certain medications. Symptoms of deficiency can include fatigue, muscle cramps, and mood disturbances.

Fortunately, the recommended daily intake of magnesium can be achieved through diet and supplementation. Leafy green vegetables like spinach and kale are rich in magnesium. But for those who may not get enough from their diet, magnesium supplements can be a viable option. It's essential to consult with a healthcare provider to determine the recommended dosage tailored to your child's needs.

It's worth noting that while many have found relief in using magnesium l-threonate for sleep, the effects can vary from person to person. It's always best to approach with an open mind and see how it works for your child.

Using Magnesium L-Threonate for Sleep

For parents of children and teens with behavioral, attentional, and mental health issues, finding solutions to ensure a good night's sleep can be a game-changer. 

Magnesium l-threonate is a promising option that not only supports sleep but also offers a range of health benefits without the dangerous side effects of medications. From promoting relaxation to maintaining healthy blood pressure levels, this supplement is a multi-faceted tool in promoting overall well-being. 

If you are ready to start with natural solutions for sleep, magnesium is an easy place to start. Magnesium L-Threonate Powder offers a bioavailable form for the whole family. 

As always, it's essential to seek advice from a healthcare professional before starting any new supplement regimen. Here's to restful nights and brighter days ahead!


Zhang, C., Hu, Q., Li, S., Dai, F., Qian, W., Hewlings, S., Yan, T., & Wang, Y. (2022). A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients, 14(24), 5235. https://doi.org/10.3390/nu14245235

Are you looking for SOLUTIONS for your struggling child or teen? 

Dr. Roseann and her team are all about science-backed solutions, so you are in the right place! 

Empower yourself with natural solutions for your child's mental health and behavior. Download our FREE quick start guide and start supporting your child today.

You can get her books for parents and professionals, including: It’s Gonna Be OK™: Proven Ways to Improve Your Child’s Mental Health, Teletherapy Toolkit™ and Brain Under Attack: A Resource For Parents and Caregivers of Children With PANS, PANDAS, and Autoimmune Encephalopathy.

If you are a business or organization that needs proactive guidance to support employee mental health or an organization looking for a brand representative, check out Dr. Roseann’s professional speaking page to see how we can work together.

Dr. Roseann is a Children’s Mental Health Expert and Licensed Therapist who has been featured in/on hundreds of media outlets including The Mel Robbins Show, CBS, NBC, PIX11 NYC, Today, FORBES, CNN, The New York Times, The Washington Post, Business Insider, Women’s Day, Healthline, CNET, Parade Magazine and PARENTS. FORBES called her, “A thought leader in children’s mental health.

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She coined the terms, “Re-entry panic syndrome” and “eco-anxiety” and is a frequent contributor to media on mental health.

Dr. Roseann Capanna-Hodge has three decades of experience in working with children, teens and their families with attention-deficit hyperactivity disorder (ADHD), autism, concussion, dyslexia and learning disability, anxiety, Obsessive Compulsive Disorder (OCD), depression and mood disorder, Lyme Disease, and PANS/PANDAS using science-backed natural mental health solutions such as supplements, magnesium, nutrition, QEEG Brain maps, neurofeedback, PEMF, psychotherapy and other non-medication approaches.

She is the author of three bestselling books, It’s Gonna Be OK!: Proven Ways to Improve Your Child's Mental Health, The Teletherapy Toolkit, and Brain Under Attack. Dr. Roseann is known for offering a message of hope through science-endorsed methods that promote a calm brain.

Her trademarked BrainBehaviorResetⓇ Program and It’s Gonna be OK!Ⓡ Podcast has been a cornerstone for thousands of parents facing mental health, behavioral or neurodevelopmental challenges.

She is the founder and director of The Global Institute of Children’s Mental Health, Neurotastic™Brain Formulas and Dr. Roseann Capanna-Hodge, LLC. Dr. Roseann is a Board Certified Neurofeedback (BCN) Practitioner, a Board Member of the Northeast Region Biofeedback Society (NRBS), Certified Integrative Mental Health Professional (CIMHP) and an Amen Clinic Certified Brain Health Coach.  She is also a member of The International Lyme Disease and Associated Disease Society (ILADS), The American Psychological Association (APA), Anxiety and Depression Association of America (ADAA) National Association of School Psychologists (NASP), International OCD Foundation (IOCDF).

© Roseann-Capanna-Hodge, LLC 2023

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