Magnesium Supplement Benefits: Improve Sleep, Mood & More
Medically Reviewed by Dr. Parris Kidd
Do You Get Enough Magnesium?
If not, you should. There’s a reason why this powerful, versatile mineral is referred to as “essential”.
Magnesium Supplement Benefits
Magnesium is a mineral nutrient that’s crucial for our health and survival. It’s required by a wide variety of our enzymes and other functional proteins, including practically all 300 energy-related enzymes that our cells depend on to make and use energy. This powerful nutrient is vital for the brain to think, for the heart to beat, and for practically all the body’s functions (Schwalfenberg & Genuis, 2017).
Nutrient for Healthy Aging
Magnesium is vital to the functioning of our 30 trillion cells. All of them require magnesium to generate the energy they need (Costello et al., 2016). It plays a significant role in DNA synthesis, gene maintenance, and telomere stability—the protective caps at the end of chromosomes that serve as markers of aging. Adequate magnesium levels may support longer telomeres, which are linked to healthier aging and longevity (Bo et al., 2020).
Unfortunately, magnesium has been declining in our food supply due to soil depletion and food processing. Older adults are at greater risk of deficiency because of reduced digestive efficiency and chronic conditions that impact magnesium absorption. Taking a well-designed magnesium supplement can significantly improve energy levels, bone health, and overall quality of life for aging individuals.
Total Brain Support
Magnesium is beneficial for brain function. It regulates the electrical activity of neurons by balancing calcium activity, ensuring the brain’s electrical impulses remain steady. This regulation helps prevent overexcitement of neurons, which can lead to cognitive dysfunction and mood imbalances (Barbagallo & Dominguez, 2017).
Magnesium supports neurotransmitter activity, memory, and learning, making it essential for cognitive performance. Taking magnesium supplements has been shown to reduce stress, promote calmness, and enhance mental clarity (Kirkland et al., 2018). For those experiencing mood swings, brain fog, or sleep disturbances, magnesium is a natural and effective solution.
Heart and Circulatory Support
Magnesium is fundamental for cardiovascular health. It regulates the heart’s rhythm by counterbalancing calcium’s role in muscle contraction. Sufficient magnesium levels ensure smooth muscle relaxation, supporting optimal heart rate and blood vessel tone (Zhang et al., 2017).
Studies show that magnesium promotes healthy blood pressure and reduces the risk of cardiovascular disease by improving vascular function and lowering inflammation (Rosique-Esteban et al., 2018). Known as “the relaxation mineral,” magnesium also helps prevent palpitations, supports adrenaline regulation, and improves sleep quality—all essential factors for heart health.
Fortify Your Defenses
Magnesium plays a crucial role in immune defense and inflammatory balance. Low magnesium levels have been associated with elevated C-reactive protein (CRP), a marker of inflammation that increases the risk of chronic diseases (Mazur et al., 2015). Adequate magnesium supports immune function by regulating calcium activity and maintaining healthy cellular defenses.
Magnesium also protects against kidney stones, abdominal pain, and calcium-related heart issues by preventing excessive calcium build-up, which can lead to calcification in tissues.
Workout Relief
Magnesium is essential for muscle function and recovery. During exercise, magnesium regulates calcium levels in skeletal and smooth muscles, allowing for efficient contraction and relaxation. Deficiency can lead to cramps, spasms, and fatigue, making supplementation critical for athletes and active individuals (Volpe, 2015).
Sweating during workouts depletes magnesium stores, which can impact performance. Taking magnesium before or after exercise can help restore energy, reduce muscle soreness, and prevent cramps. It also aids in muscle repair during sleep, supporting faster recovery and improved endurance.
Healthy Pregnancy
Magnesium is vital for maternal and fetal health. It supports proper growth, bone development, and neurological function in the developing baby. Pregnant women require higher magnesium intake to reduce the risk of complications such as preeclampsia, gestational diabetes, and preterm labor (García-González et al., 2019).
Magnesium also helps mothers maintain healthy blood pressure, prevent muscle cramps, and support relaxation during pregnancy and breastfeeding. Ensuring adequate magnesium levels is beneficial for both mother and baby throughout this critical period.
Types of Magnesium in Supplements
Magnesium Citrate
Magnesium citrate is one of the most bioavailable forms of magnesium, meaning it is easily absorbed by the body. It is particularly beneficial for individuals with digestive concerns, as it helps alleviate constipation by drawing water into the intestines. This form is ideal for overall magnesium supplementation and supports energy production, muscle relaxation, and heart health.
Magnesium Malate
Magnesium malate combines magnesium with malic acid, a natural compound found in fruits. It is particularly effective for reducing muscle fatigue and improving energy production. Athletes and individuals with chronic pain conditions, such as fibromyalgia, may benefit from magnesium malate for its ability to relieve soreness and promote recovery.
Magnesium Glycinate
Magnesium glycinate is bound to glycine, an amino acid that supports relaxation and calmness. This form is gentle on the stomach and is ideal for individuals seeking relief from stress, anxiety, and sleep disturbances. It also supports muscle function, cardiovascular health, and nervous system balance.
What Are the Signs of Low Magnesium?
The CDC reports that over half of Americans do not meet the recommended daily intake of magnesium (CDC, 2021). Factors such as poor diet, alcohol use, stress, medications, and chronic illnesses contribute to this deficiency. Signs of low magnesium include:
- Irritability or mood changes
- Fatigue and muscle weakness
- Cramps or spasms
- Sleep disturbances
- Brain fog or poor concentration
Since magnesium levels in the blood may remain stable until severe deficiency occurs, a red blood cell magnesium test provides a more accurate measure.
BrainMD’s Magnesium Chewable Vitamins
BrainMD’s Magnesium Chewables are formulated with three highly absorbable forms of magnesium: magnesium citrate, magnesium malate, and magnesium glycinate. These forms are superior to magnesium oxide, which is poorly absorbed by the body.
Each delicious citrus-flavored chewable provides 150 milligrams of magnesium, supporting optimal brain, heart, and muscle health. They are free from common allergens, sugar, artificial additives, and are suitable for vegans and individuals of all ages. Simply chew one tablet at a time, followed by water, for easy and effective magnesium support.
Scientific References:
Barbagallo, M., & Dominguez, L. J. (2017). Magnesium and aging. Current Pharmaceutical Design, 23(27), 4040-4047. https://doi.org/10.2174/1381612823666170706145007
Bo, S., Pisu, E., & Grassi, G. (2020). Magnesium and aging. Nutrients, 12(4), 1166. https://doi.org/10.3390/nu12041166
Centers for Disease Control and Prevention (CDC). (2021). National Health and Nutrition Examination Survey (NHANES). Retrieved from https://www.cdc.gov/nchs/nhanes/index.htm
Costello, R. B., Elin, R. J., & Rosanoff, A. (2016). Magnesium and health outcomes: An evidence-based review. Advances in Nutrition, 7(2), 368-383. https://doi.org/10.3945/an.115.009720
García-González, A., Mendoza-Morales, L., & León-Pedroza, J. (2019). Magnesium in pregnancy. Obstetrics and Gynecology Science, 62(3), 151-159. https://doi.org/10.5468/ogs.2019.62.3.151
Mazur, A., Maier, J. A., & Rock, E. (2015). Magnesium and the inflammatory response. Magnesium Research, 28(3), 92-98. https://doi.org/10.1684/mrh.2015.0388
Rosique-Esteban, N., Guasch-Ferré, M., & Hernández-Alonso, P. (2018). Dietary magnesium intake and cardiovascular risk. Journal of the American Heart Association, 7(10), e008339. https://doi.org/10.1161/JAHA.117.008339
Schwalfenberg, G. K., & Genuis, S. J. (2017). The role of magnesium in clinical healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326
Volpe, S. L. (2015). Magnesium and the athlete. Current Sports Medicine Reports, 14(4), 279-283. https://doi.org/10.1249/JSR.0000000000000164
Zhang, X., Li, Y., & Del Gobbo, L. C. (2017). Effects of magnesium supplementation on blood pressure. Hypertension, 70(2), 324-333. https://doi.org/10.1161/HYPERTENSIONAHA.117.09432
I am looking for the signs of low magnesium. It says irritability. Is that it? And take a blood test. I was hoping to read a variety of examples of what low magnesium looks like. I see lots of descriptions of magnesium that don’t then clarify how this would show up in every day living. Very disappointing.