Magnesium is the fourth most abundant mineral in the human body. It is responsible for the proper functioning of many physical and cognitive functions.
Magnesium supports mood and brain function, and is even known to reduce symptoms of depression. It has also been studied and shows promising results in relieving symptoms of ADHD and anxiety.
Magnesium is also important for heart health, regulation of calcium and potassium, and preventing osteoporosis.
Supplemental magnesium dosage generally ranges from 100 to 350 mg per day, depending on deficiencies and other factors.
Mode of Action
Magnesium is an essential mineral that activates hundreds of reactions in the body and influences a variety of health functions, such as, transmission of nerve impulses, body temperature regulation, mood and cognition, energy production, and bone health.
Magnesium works to aid mood by assisting GABA receptor functioning. The role of GABA is to inhibit or reduce the activity of neurons and in turn promote relaxation and reduce anxiety. Studies show magnesium may also improve physiological regulation of the sympathetic and parasympathetic efferents, which may in turn prevent issues such as restlessness, irritability, lack of concentration, sleep disorder or depression.
Magnesium works by allowing your body to produce more Insulin-like Growth Factor (IGF-1), which is known for building muscle growth and strength. Magnesium also works by helping create adenosine triphosphate (ATP) which is known for its critical importance for the storage of energy within cells and the synthesis of RNA.
Magnesium toxicity also known as hypermagnesemia, generally occurs when magnesium is ingested in large supplemental quantities.
The risks of a typically healthy person ever suffering from a hypermagnesemia are very rare because the kidneys work to rid the body of excess magnesium, therefore overdose is most often seen in people with kidney failure.
Daily elemental dosage should not exceed 400 mg unless otherwise advised by a healthcare practitioner.
Magnesium is a dietary mineral that is generally deficient in a modern diet. It provides support for various functions, including mood, sleep quality, cardiovascular and bone health.
- Reduces feelings of depression, irritability and anxiety (reference) (ref)
- Improved sleep time and sleep onset latency (ref)
- Improved overall sleep quality (ref)
- Improvement in ADHD symptoms (ref)
- May improve exercise performance and help manage physical stress (ref)
- Known to help fight inflammation (ref) (ref)
As one of the most abundant minerals in the body, magnesium is responsible for a variety of functions, however, it is also one of the many minerals that is generally deficient in a modern diet.
Research shows that supplemental magnesium can increase mood and help with anxiety and insomnia. It is vital for GABA function, which produces hormones that increase mood, similar to serotonin. This in turn creates a sense of calm and promotes relaxation.
Maintaining healthy magnesium levels is also associated with protective support against depression and ADHD.
Magnesium can also help with a variety of physical functions, including: blood pressure and blood sugar regulation, bone support and cardiovascular health, such as lower blood pressure and preventing hypertension.
Magnesium Studies and Side Effects
Side effects associated with magnesium are generally uncommon. Excessive doses can cause gastrointestinal distress such as stomach upset, nausea, vomiting, diarrhea. Elemental doses less than 400 mg daily are safe for most adults.
There is a variety of research available regarding magnesium. Studies with the most notable magnitude of effect include those regarding magnesium as support for lowering blood pressure and insulin levels.
Future research may focus on magnesium deficiency as it relates to depression and other psychological and cognitive ailments, as correlations have been noted in previous research.
When purchasing a magnesium supplement it is important to research the type of magnesium that is in the product, as different forms offer different health benefits and have varying levels of bioavailability.
Pure Nootropics magnesium bisglycinate chelate (TRAACS®) is highly absorbable by the body.
This specific type of magnesium is bound to multiple amino acids (proteins) and offers higher bioavailability compared to other forms of magnesium. Magnesium glycinate is also the least likely form to induce gastrointestinal distress.