In a restless world of anxiety and sleep deprivation, where humans often wear busyness like a badge of honor, natural remedies to combat burnout and support a healthy brain state are a promising avenue for well-being. And when it comes to naturally supporting brain health, memory, mood, and sleep, magnesium L-threonate just may be a powerful tool in that toolbox.

Magnesium is a critical essential mineral involved in numerous bodily functions, including energy production, protein synthesis, and DNA maintenance. Despite its importance, many people do not get enough magnesium from their diet alone and may benefit from magnesium supplementation. 

AvalonX Magnesium Nightcap features a concentrated form of a special type of magnesium that crosses the blood-brain barrier, to support cranial magnesium levels: magnesium L-threonate. Magnesium Nightcap can be used alone, or as an add-on to AvalonX Magnesium 8, which is a broad-spectrum magnesium complex to ensure therapeutic magnesium levels throughout the entire body. 


While there are many forms of magnesium, magnesium L-threonate is a unique form of magnesium bound to threonic acid, a compound found naturally in vitamin C. It has been shown to have superior bioavailability and brain-penetrating abilities compared to other forms of magnesium, significantly increasing magnesium in the brain. This leads to many potential cranial benefits, including supporting learning and memory (working long-term, and short-term), stress levels, and sleep. We specifically did not include magnesium L-threonate in our Avalon Magnesium 8, because larger doses (1-2 grams) of magnesium L-threonate are required to achieve the intended therapeutic benefits, specific to brain health, rest, and relaxation. 

Magnesium Nightcap contains the therapeutic levels of magnesium L-threonate you need, to achieve the intended cognitive, stress, and sleep benefits. 


Both rodent and human trials demonstrate magnesium L-threonate’s exciting potential to support cognitive function. In a 2010 study published in the journal Neuron, researchers found that magnesium L-threonate affected brain plasticity by increasing synaptic density, effectively  improving learning and memory in rats. The magnesium L-threonate supplementation reduced the loss of synapses and slowed memory decline. The researchers postulated magnesium L-threonate might therefore bear the therapeutic potential to support memory in humans.  Similarly, a 2018 CNS Neuroscience & Therapeutics rodent study found magnesium L-threonate may reduce the loss of synapses and restore the NMDAR signaling pathway.  

Additional studies have been conducted in humans! A 2015 journal article found magnesium L-threonate may improve cognitive function in adults with mild cognitive decline, due to its ability to support the increase of brain synapse density and control, helping to restore cognitive abilities. 


Stress is notably a major issue today. According to the American Psychological Association, as of 2022, over half of Americans are stressed during the day, causing 57% of US respondents to “feel paralyzed.” 94% of US workers feel stressed at work, with 63% even ready to quit their job to avoid work-related stress. It’s also been estimated that stress costs American businesses up to $300 billion each year in lost productivity, absenteeism, and healthcare costs. As the APA concludes: “We are facing a national mental health crisis that could yield serious health and social consequences for years to come.”

This stress may also specifically affect younger generations, with the American Psychological Association (APA) finding that Gen Z and Millennials report the highest levels of stress compared to other generations. It may come as no surprise, then, that the World Health Organization named stress the “health epidemic of the 21st century.”

Thankfully, when it comes to supporting mood and stress resilience, the current data shows promising evidence that Magnesium L-Threonate may help reduce stress and support mood.

While further research is needed, magnesium status and supplementation in general has been shown to decrease anxiety symptoms. Magnesium L-threonate’s ability to cross the blood-brain barrier, may render it one of the most appropriate forms of magnesium for brain support.


Sleep is also foundational for health, and magnesium is involved in the regulation of sleep. A 2022 systemic review looking at the topic, encompassed 7,582 subjects from 9 published cross-sectional, cohort, and RCT trials. It found that, while RCTs showed an uncertain association between magnesium supplementation and sleep disorders, observational studies suggest an association between magnesium and sleep quality, including falling asleep during the day, sleepiness, snoring, and duration of sleep. Given magnesium L-threonate’s ability to cross the blood-brain barrier, one could hypothesize it may specifically support sleep. 


I partnered with MD Logic Health, a USA-made professional health supplement brand manufactured in a GMP-certified facility, to create what I can honestly say is the BEST magnesium threonate on the market: AvalonX Magnesium Nightcap. It features isolated magnesium L-threonate, in the therapeutic doses needed to properly encourage brain health, rest, and relaxation.  

We even created a special MCT formulation which eliminates unwanted additives and fillers, while also enhancing and maximizing absorption. This requires a small batch process, and ensures maximum purity and efficacy. AvalonX Magnesium Nightcap is free of all common allergens, including gluten, wheat, soy, dairy, nuts, eggs, shellfish, and rice. It is vegan and phthalate-free, packaged in dark amber glass bottles to help reduce the leaching of plastics into our bodies and environment.


Want your own Avalon X Magnesium Nightcap, the BEST magnesium threonate on the market? Use the code melanieavalon at for 10% off sitewide!


Enhancement of learning and memory by elevating brain magnesium

Elevation of brain magnesium prevents and reverses cognitive deficits and synaptic loss in Alzheimer’s disease mouse model.

Magnesium L-threonate prevents and restores memory deficits associated with neuropathic pain by inhibition of TNF-α

 The effects of magnesium supplementation on subjective anxiety and stress—A systematic review

Magnesium boosts the memory restorative effect of environmental enrichment in Alzheimer's disease mice

Effects of elevation of brain magnesium on fear conditioning, fear extinction, and synaptic plasticity in the infralimbic prefrontal cortex and lateral amygdala

 The effects of magnesium threonate on sleep quality and stress response in mice. AIMS Neuroscience, 3(4), 384-399. doi: 10.3934/Neuroscience.2016.4.384.

Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial

 New paradigms for treatment-resistant depression

Stress a Major Health Problem in The U.S., Warns APA

Financial Costs of Job Stress

Stress In America: Generation Z

The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review  

The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature

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