Magnesium
Magnesium is an essential mineral involved in hundreds of enzymatic reactions and in NMDA-receptor regulation. Correcting deficiency can help, and modest evidence links supplementation to small improvements in sleep, migraine frequency, and depressive symptoms, with clearer benefit in people who are deficient. It is generally safe, with loose stools the main dose-limiting effect.
Too little may be associated with
Deficiency: anxiety, cramps, poor sleep.
Too much may be associated with
Excess: diarrhea; danger in kidney disease.
Informational only — not medical advice.
Benefits
Essential mineral for 300+ enzymes—supporting muscle and nerve function, blood pressure, sleep, and bone health; deficiency is common.
Risks
Supplemental excess causes diarrhea, and in kidney disease magnesium can build to dangerous levels. Some forms (oxide) are poorly absorbed.
Informational only — not medical advice.
Body systems
Organs
Functions
- Menopause (↑)
- Motor Control (↑)
- Perimenopause (↑)
- Sleep Regulation (↑)
- Stress Response (↑)
- Voluntary Movement (↑)
- Appetite Regulation (↕)
- Hunger Regulation (↕)
- Pain Perception (↓)
Diseases
- Osteoporosis (↑)
Hormones
Neurotransmitters
Related
Where to buy
Popular Magnesium products on Amazon. Not medical advice — talk to a clinician before starting a supplement.
As an Amazon Associate, Neurotransmission earns from qualifying purchases.
Research (24)
- Clinical evaluation of adjunctive magnesium therapy in patients receiving antidepressants for depression-open label, nonrandomized clinical trial Siddique et al. (2026) PubMed ↗
- [Nutrition in improving sleep quality and fighting insomnia] Ortega et al. (2025) Full text ↗ PubMed ↗
- Alcohol Withdrawal Meloy et al. (2025) Full text ↗ PubMed ↗
- Nutrition, Obesity, and Seborrheic Dermatitis: Systematic Review Patel et al. (2024) PubMed ↗
- GABA(A)-Receptor Signaling and Ionic Plasticity in the Generation and Spread of Seizures Noebels et al. (2024) Full text ↗ PubMed ↗
- Combined vitamin D and magnesium supplementation does not influence markers of bone turnover or glycemic control: A randomized controlled clinical trial Cheung et al. (2023) PubMed ↗
- The effect of combined magnesium and vitamin D supplementation on vitamin D status, systemic inflammation, and blood pressure: A randomized double-blinded controlled trial Cheung et al. (2022) PubMed ↗
- Clinician guidelines for the treatment of psychiatric disorders with nutraceuticals and phytoceuticals: The World Federation of Societies of Biological Psychiatry (WFSBP) and Canadian Network for Mood and Anxiety Treatments (CANMAT) Taskforce Sarris et al. (2022) PubMed ↗
- Medical Management of Constipation in Elderly Patients: Systematic Review Kim et al. (2021) PubMed ↗
- Efficacy and Safety of Over-the-Counter Therapies for Chronic Constipation: An Updated Systematic Review Rao et al. (2021) PubMed ↗
- Magnesium for skeletal muscle cramps Garrison et al. (2020) PubMed ↗
- Magnesium in schizophrenia Ordak et al. (2017) Full text ↗ PubMed ↗
- In vitro cultures of Bacopa monnieri and an analysis of selected groups of biologically active metabolites in their biomass Muszyńska et al. (2016) Full text ↗ PubMed ↗
- The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial Abbasi et al. (2012) Full text ↗ PubMed ↗
- Chronic dietary fiber supplementation with wheat dextrin does not inhibit calcium and magnesium absorption in premenopausal and postmenopausal women Armas et al. (2011) PubMed ↗
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