Magnesium and Brain Health: Magnesium is a mineral that is essential for human health. It is involved in many processes in the body, including nerve conduction and muscle contraction. Magnesium deficiency has been linked to several health problems, including anxiety and depression. This article will explore the link between magnesium and brain health and discuss ways to increase your intake of this important mineral.
Magnesium for Depression and Anxiety
According to a growing body of research, magnesium may be an effective treatment for depression and anxiety.1 Also, studies have shown that magnesium deficiency is linked to both conditions, and magnesium supplementation can improve symptoms.2
Magnesium plays an important role in regulating the nervous system3, and a lack of magnesium can lead to irritability, nervousness, and anxiety. In addition, magnesium helps to maintain healthy levels of serotonin, a neurotransmitter that plays a role in mood regulation. In addition, magnesium may help to reduce stress levels by promoting relaxation.4
Additionally, magnesium has been shown to reduce inflammation, which is also linked to depression and anxiety.5 It is thought that by reducing inflammation, magnesium can help to relieve the symptoms of these conditions. While more research is needed, the evidence suggests magnesium may be a safe and effective treatment for depression and anxiety.
Magnesium and Brain Health: Magnesium for Memory
As we age, it’s not uncommon to experience some memory loss. This can be frustrating and even scary, but there are things we can do to help keep our minds sharp. One such thing is to make sure we’re getting enough magnesium. Research has shown that magnesium deficiency can lead to memory problems and that increasing magnesium intake can help improve memory and cognitive function in older adults.6 Magnesium has been shown to improve memory in several studies.
In one study, older adults who took a magnesium supplement showed improved performance on tests of working memory and verbal learning and memory compared to those who did not take the supplement.7
Magnesium may also help to prevent age-related memory decline. One study found that magnesium supplementation improved memory in older adults with mild cognitive impairment.8 Magnesium could be a helpful nutritional supplement for people of all ages looking to improve their memory.
So if you’re looking for ways to keep your mind sharp as you age, ensure you’re getting enough magnesium. You can find it in green leafy vegetables, whole grains, nuts, and seeds, or you can take a supplement. Maintaining a healthy brain will help you stay sharp and independent as you age.
Magnesium and Brain Health: Magnesium for Attention and Concentration
Some research also suggests magnesium deficiency may contribute to attention deficit hyperactivity disorder (ADHD).9 However, a growing body of evidence suggests that magnesium supplementation can improve symptoms of ADHD, including inattention, hyperactivity, and impulsivity.
In one study of children with ADHD, magnesium supplementation was found to be more effective than a placebo in reducing symptoms.10 Magnesium plays a role in brain function and energy production; it is not surprising that this mineral may be helpful for those struggling with concentration and focus.
Magnesium and Brain Health: Magnesium for Sleep
For many people, a good night’s sleep is essential for maintaining their health and well-being. However, some individuals struggle with insomnia or other sleep disorders that make it difficult to get the rest they need. While there are many potential causes of sleep problems, one possible solution is to take magnesium supplements.
You may notice that taking magnesium makes you feel more relaxed. This is because magnesium has a calming effect on the nervous system.11 Magnesium may help you fall asleep and stay asleep if you have trouble sleeping. Taking magnesium before bedtime may also improve the quality of your sleep by reducing the number of awakenings and increasing the duration of deep sleep.12 Magnesium may be worth trying for those struggling to get a good night’s sleep.
Magnesium is an essential mineral that most people are deficient in. It’s involved in over 300 biochemical reactions in the body and is necessary for good health. magnesium has many benefits, including reducing anxiety and depression, improving sleep, increasing focus and concentration, and improving memory. Most people need to supplement with magnesium due to soil depletion and poor diets. Supplements are a convenient way to increase your magnesium levels, but make sure to choose a high-quality product.
Magnesium doesn’t just calm your nervous system. It calms your whole body. Low magnesium can result in muscle cramps and spasms (even heart palpitations!). But the right forms of magnesium (like what’s included in Mag 10) can help muscles relax, so you feel totally recovered for another day of life.
Supporting your body with a little supplemental magnesium can go a long way to helping you overcome these issues. If you’re looking for a new supplement that helps with all-around support and sleep, Mag 10 will be your new go-to.
- Eby GA, Eby KL, Murk H. Magnesium and major depression. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507265/
- Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127.
- Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018 Jun 6;10(6):730. doi: 10.3390/nu10060730. PMID: 29882776; PMCID: PMC6024559.
- Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.
- Moslehi N, Vafa M, Rahimi-Foroushani A, Golestan B. Effects of oral magnesium supplementation on inflammatory markers in middle-aged overweight women. J Res Med Sci. 2012 Jul;17(7):607-14. PMID: 23798918; PMCID: PMC3685774.
Hoane MR. The role of magnesium therapy in learning and memory. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507270/
Chen C, Xun P, Unverzagt F, McClure LA, Irvin MR, Judd S, Cushman M, He K. Serum magnesium concentration and incident cognitive impairment: the reasons for geographic and racial differences in stroke study. Eur J Nutr. 2021 Apr;60(3):1511-1520. doi: 10.1007/s00394-020-02353-7. Epub 2020 Jul 31. PMID: 32737612; PMCID: PMC7854858.
Lo K, Liu Q, Madsen T, Rapp S, Chen JC, Neuhouser M, Shadyab A, Pal L, Lin X, Shumaker S, Manson J, Feng YQ, Liu S. Relations of magnesium intake to cognitive impairment and dementia among participants in the Women’s Health Initiative Memory Study: a prospective cohort study. BMJ Open. 2019 Nov 3;9(11):e030052. doi: 10.1136/bmjopen-2019-030052. PMID: 31685499; PMCID: PMC6858129.
Starobrat-Hermelin B, Kozielec T. The effects of magnesium physiological supplementation on hyperactivity in children with attention deficit hyperactivity disorder (ADHD). Positive response to magnesium oral loading test. Magnes Res. 1997 Jun;10(2):149-56. PMID: 9368236.
Villagomez A, Ramtekkar U. Iron, Magnesium, Vitamin D, and Zinc Deficiencies in Children Presenting with Symptoms of Attention-Deficit/Hyperactivity Disorder. Children (Basel). 2014 Sep 29;1(3):261-79. doi: 10.3390/children1030261. PMID: 27417479; PMCID: PMC4928738.
Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507250/
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.