Comparison
Magnesium L-Threonate vs Urolithin A
Side-by-side of Magnesium L-Threonate and Urolithin A. Every row below is pulled from the compound schema and will update as our data grows. For deeper reads, follow through to each compound page.
Magnesium L-Threonate
Magnesium l-threonate (Magtein) crosses the blood-brain barrier. Typical dose 1,500-2,000 mg. Sleep and cognitive trial data, side effects.
Urolithin A
Urolithin A supplement guide: pomegranate-derived metabolite, 500-1000 mg Mitopure dosing, mitophagy and muscle endurance evidence.
Effects at a glance
Magnesium L-Threonate
- •Distinct magnesium salt designed for blood-brain barrier penetration; not a higher-quality systemic magnesium
- •Liu 2010 rodent study: elevated CSF magnesium ~15% and increased hippocampal synaptic density
- •Trial portfolio in humans is small and mostly Magtein-funded; cognitive effects are modest where reported
- •Typical dose 1500 to 2000 mg/day delivers only ~108 to 144 mg of elemental magnesium
- •GI tolerability comparable to other magnesium forms; loose stools in a minority at 2000 mg/day
- •Distinct from magnesium glycinate, which is the conventional sleep/anxiety/repletion form
Urolithin A
- •Gut-microbiome-derived metabolite of pomegranate and walnut ellagitannins
- •Roughly 40% of adults are 'urolithin producers' from dietary intake; ~60% are non-producers
- •Ryu 2016 (Nature Medicine) reported lifespan extension in C. elegans and muscle benefits in aged rodents
- •Andreux 2019 first-in-human trial (n=60) established safety and mitochondrial gene-expression upregulation
- •Singh 2022 (n=66, 4 months, 1000 mg/day) reported improved muscle endurance in older adults
- •Most human trial portfolio is Amazentis-funded; independent replication is thin
Side-by-side
| Attribute | Magnesium L-Threonate | Urolithin A |
|---|---|---|
| Category | supplement | supplement |
| Also known as | Mg-T, MgT, Magtein, magnesium threonate | UA, Mitopure, ellagitannin metabolite |
| Half-life (hr) ↗ | 4 | 17 |
| Typical dose (mg) ↗ | 2000 | 500 |
| Dosing frequency | 1 to 3 times daily | daily, morning with food |
| Routes | oral | oral |
| Onset (hr) | 1 | 2 |
| Peak (hr) | 2 | 4 |
| Molecular weight | 294.5 | 228.2 |
| Molecular formula | C8H14MgO10 | C13H8O4 |
| Mechanism | Proposed to deliver magnesium across the blood-brain barrier more effectively than other oral salts via threonate-related transporters, raising CNS magnesium and modulating NMDA receptor function and synaptic plasticity. | Induces mitophagy via potentiation of PINK1/Parkin signaling, leading to selective degradation of damaged mitochondria. Secondary anti-inflammatory effects via NF-kB modulation. |
| Legal status | OTC dietary supplement | OTC dietary supplement (US GRAS 2018; EFSA Novel Food 2021) |
| WADA status | allowed | allowed |
| DEA / Rx | OTC supplement (not scheduled) | OTC supplement (not scheduled) |
| Pregnancy | Standard magnesium safety; Mg-T-specific data limited | Insufficient data; not routinely recommended |
| CAS | 778571-57-6 | 1143-70-0 |
| PubChem CID | 10691810 | 5488186 |
| Wikidata | Q27151568 | Q27101321 |
Safety profile
Magnesium L-Threonate
Common side effects
- loose stools
- mild GI upset
- headache (rare)
- fatigue (rare)
Contraindications
- severe renal impairment (eGFR below 30)
- hypermagnesemia
- myasthenia gravis (high doses)
- concurrent IV magnesium therapy
Interactions
- tetracyclines and fluoroquinolones: magnesium chelation reduces antibiotic absorption; separate by 2 to 4 hours(moderate)
- bisphosphonates: reduced absorption; separate by 2 hours minimum(moderate)
- muscle relaxants and aminoglycosides: potentiated neuromuscular blockade at high doses(moderate)
- antihypertensives: additive blood pressure reduction at high doses(minor)
Urolithin A
Common side effects
- mild GI upset (rare)
- soft stools (rare)
Contraindications
- pregnancy and lactation (insufficient data)
- active chemotherapy (consult oncology)
Interactions
- chemotherapy agents: theoretical interaction with mitochondrial-targeting agents; consult oncologist(moderate)
Which Should You Take?
Urolithin A comes out ahead for most readers on the criteria we weight: 3 catalogued goals, OTC dietary supplement, oral dosing, with a Tier-A outcome catalogued. Magnesium L-Threonate is the right call when one of the conditionals below applies.
- → If your priority is focus or working memory, pick Magnesium L-Threonate.
- → If your priority is sleep onset or sleep quality, pick Magnesium L-Threonate.
- → If your priority is healthspan extension, pick Urolithin A.
- → If your priority is muscle hypertrophy, pick Urolithin A.
Edge case: Half-lives differ materially (Magnesium L-Threonate ~4 hr vs Urolithin A ~17 hr). Urolithin A reaches steady state faster; Magnesium L-Threonate is easier to dial in if tolerability is uncertain.
Default choice: Urolithin A. Lower friction to source, a Tier-A evidence outcome catalogued, and broader goal coverage. Reach for Magnesium L-Threonate only if your priority sits squarely in the goals it owns above.
This verdict is generated from each compound's schema (goals, legal status, evidence outcomes, dosing route). It updates automatically as our compound data evolves; the deeper read sits on each individual compound page.
Common questions
What is the difference between Magnesium L-Threonate and Urolithin A?
Magnesium L-Threonate and Urolithin A differ in category (supplement vs supplement), mechanism, and typical dosing. See the side-by-side table for full details.
Which has a longer half-life, Magnesium L-Threonate or Urolithin A?
Magnesium L-Threonate half-life is 4 hours; Urolithin A half-life is 17 hours.
Can you stack Magnesium L-Threonate with Urolithin A?
Stack compatibility depends on mechanism overlap, legal status, and individual response. Check each compound page for specific interactions and contraindications before combining.
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