With “sleepy girl mocktails” going viral on social media and with a barrage of supplements available at your local pharmacy, it is challenging to know exactly what supplements to take, when to take them, and in what quantities. This article is an attempt to demystify the neurological effects of magnesium supplementation, especially how it influences sleep, anxiety, and overall well-being.
Magnesium is a mineral supplement that is used by the body in many physiological processes. It regulates cortisol levels, and blood sugar levels, and assists in many enzyme-catalyzed metabolic reactions. In addition to these roles, magnesium is commonly used and sold as an antacid or laxative. It is important to note that if too much magnesium is ingested, the body excretes it through the kidneys, however, it can become toxic in extremely high quantities (“Magnesium”
2023). It is recommended that women and those assigned female at birth receive approximately 300mg of magnesium from all sources and that men and those assigned male at birth receive approximately 400mg (“Magnesium for Anxiety: Does It Work?” 2023).
Why is magnesium supplementation so important? Astonishingly, approximately 50% of US adults and children are magnesium deficient, thus supplementation is a helpful way to increase one’s magnesium intake. If you would prefer to get magnesium from dietary sources, foods rich in magnesium include leafy vegetables, soy products, low-fat dairy products, whole grains, legumes, and nuts (“Magnesium for Anxiety: Does It Work?” 2023). Since magnesium absorption occurs in the small intestine during digestion, adequate magnesium levels will be more challenging to attain for those with gastrointestinal disorders such as Crohn’s Disease or Inflammatory Bowel Disease. Other factors that increase your likelihood of being magnesium deficient are Type 2 Diabetes, being older, and alcohol abuse. Signs of magnesium deficiency include exhaustion, frequent muscle cramps, numbness or tingling of the skin, seizures, abnormal heart rate, and gastrointestinal discomfort (“Magnesium” 2023”).
In terms of magnesium’s neurological benefits, magnesium can regulate cortisol, commonly referred to as “the stress hormone”, and can relax skeletal muscles. Magnesium also lessens activating or “excitatory” neurotransmitters, such as glutamate and increases calming or “inhibitory”, neurotransmitters such as GABA in the synapses between neurons (Austerman qtd. in “Magnesium for Anxiety: Does It Help?” 2023). This impacts mood because increased excitatory neurotransmitter activity in the brain is associated with feelings of anxiety and/or depression. Although magnesium is commercially available in many forms, most notably magnesium citrate laxatives, magnesium L-threonate is a newer supplement that increases magnesium absorption in the brain and nervous system, likely increasing its calming effects (Zhang et al. 2022 qtd. in “Magnesium for Anxiety: Does It Help?” 2023). Magnesium glycinate is also better absorbed in general, increasing its therapeutic potential (Schuette et al. 1994 qtd. in Summer and Singh 2024).
Moreover, magnesium plays a critical role in sleep. Higher levels of magnesium are associated with longer sleep, more restorative sleep, and less daytime tiredness (Summer and Singh 2024). Similarly, for those with the sleep disorder Restless Leg Syndrome, low magnesium levels are associated with more severe symptoms (Costello et al. 2023 qtd. In Summer and Singh 2024).
It is important to note that magnesium supplementation cannot replace medication for anxiety and depression disorders and that magnesium supplements are safe to take daily as recommended by a healthcare professional. However, magnesium can be a helpful tool in your management of anxiety, depression, stress, sleep issues, and digestive issues.
Works Cited
Cleveland Clinic Health Essentials Contributors. “Is the Sleepy Girl Mocktail Your Magic Bullet for Better Sleep?” Cleveland Clinic, Cleveland Clinic Health Essentials, 7 Nov. 2023, health.clevelandclinic.org/sleepy-girl-mocktail. Accessed 20 Feb. 2024.
Cleveland Clinic Health Essentials Contributors. “Magnesium for Anxiety: Does It Work?” Health Essentials, Cleveland Clinic, 27 Nov. 2023, health.clevelandclinic.org/magnesium-for-anxiety#:~:text=In%20other%20words%2C%2 0too%20much. Accessed 30 Apr. 2024.
Harvard School of Public Health Contributors. “Magnesium.” The Nutrition Source, Harvard T. H. Chan School of Public Health, Mar. 2023, www.hsph.harvard.edu/nutritionsource/magnesium/. Accessed 30 Apr. 2024.
Summer, Jay, and Dr. Abhinav Singh. “Using Magnesium for Better Sleep.” Sleep Foundation | Better Sleep for a Better You, National Sleep Foundation, 27 Mar. 2023, www.sleepfoundation.org/magnesium#:~:text=and%20pregnancy%20status.-. Accessed 30 Apr. 2024. Assessed and Endorsed by the MedReport Medical Review Board
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