This brain-boosting supplement pulls the ‘brake’ on stress — and improves sleep

Less stress and better sleep? One brain-boosting supplement promises to deliver all that and more in pill form.

Found in everyday foods like spinach, almonds, black beans, and avocados, our bodies require this critical mineral for nerve and muscle function, bone health, blood sugar regulation, a healthy immune system and a steady heartbeat.

Yet roughly 50% of Americans don’t meet the recommended intake through diet alone.

We’re talking about magnesium. Experts say magnesium, specifically Magnesium L-threonate (or MgT) — which is made by mixing magnesium with water-soluble threonic acid — can help reduce stress and improve overall brain function.

“MgT supplements are easily absorbed and have been shown to increase magnesium levels in brain tissue,” Dr. Shae Datta, a board-certified neurologist and brand partner for the supplement company Qunol, told The Post. “It is the only form able to cross the blood-brain barrier.”

In relation to stress management, MgT is believed to reduce levels of cortisol, the body’s fight or flight hormone, and promote feelings of calm and relaxation.

“It acts as a ‘brake’ on the nervous system, counteracting the effects of stress,” Datta added.

Anyone experiencing stress can benefit from the brake MgT provides, the doc said: “I would recommend it for anyone who has a high cognitive load, like students or people with focus issues like ADD or learning disabilities. Older patients who notice that they are having difficulty with focus and cognition can also benefit from supplementation.”

Increased magnesium levels in the brain support both sleep and overall cognitive function, including memory, according to the MD.

“MgT enhances synaptic plasticity to improve neural connections, promotes mental clarity, and aids in sleep regulation by increasing the brain’s magnesium while supporting the calming neurotransmitter GABA,” she explained.

Some studies have indicated that magnesium can boost both sleep quality and daytime functioning, though experts note the science is still uncertain.

For maximum effect, Datta suggests the supplement Qunol Brain Health Memory Plus which combines MgT with Cognizin, a brand name for citicoline.

“Citicoline helps the brain by supporting the synthesis of cell membranes, boosting neurotransmitter levels, and providing neuroprotective benefits.This combination keeps you sharp and on task with ingredients that support mental alertness,” she said.

Datta cites studies that suggest MgT can enhance both short-term and long-term memory.

“By increasing magnesium levels in the brain, MgT supports the formation and strengthening of synapses, the communication points between neurons, which is vital for memory and learning,” she added.

She notes that the benefits of MgT are not immediate, and unfold over time.

“MgT has been clinically demonstrated to improve cognitive scores reflecting an individual’s executive function, working memory, episodic memory, after six weeks,” she said.

Further, Datta said that after a period of twelve weeks, MgT has been shown to reduce self-reposted stress and anxiety.

But patients with severe kidney problems, heart block, and myasthenia gravis should avoid this and any other magnesium supplementation.

She noted that pairing MgT with Coenzyme Q10 (CoQ10) and a healthy diet can amplify the benefits of the supplement.

“CoQ10 is also beneficial for alertness so it can work well with the Qunol Brain Health supplements. I also feel a well rounded Mediterranean diet and good multi-vitamin can fill any other nutrition gaps a generally healthy person may have,” she said.

CoQ10 has also been show to help retain the length of our telomeres, which play a key role in aging.

Beyond brain health, research has shown that a higher magnesium intake can mean healthier bones, notably for postmenopausal and elderly women at risk of osteoporosis.

Magnesium supplements have also been found to slightly decrease blood pressure.