Magnesium Supplements for Insomnia, Mental and Neurological Conditions

Introduction and General Functions

Magnesium is an essential electrolyte that plays a crucial role in basic physiological functions. Many enzymes depend on it; it is required in all enzymatic reactions involving ATP, such as muscle contraction and nerve conduction, and is used by most enzymes to form, change, and stabilize DNA and RNA. Magnesium is the fourth most abundant electrolyte in the organism, following only sodium, potassium, and calcium. 

About half of the magnesium in the human body is stored as a mineral in the bones. Unlike calcium, magnesium in the bones is not readily exchangeable with that in cells and the extracellular matrix (1). 

The daily dietary requirement for magnesium depends on age and sex. For adults aged 19 to 30, it is 400mg for men and 310mg for women (2).

 Green leafy vegetables, whole grains, nuts, and legumes are natural sources of magnesium; however, in recent years, the production and use of magnesium supplements have grown. In this article, we will examine the science behind the health benefit claims of magnesium supplement intake, particularly in the field of mental and neurological health.

Symptoms of Low Blood Magnesium

Symptoms of low blood magnesium are usually neuromuscular, including tremors, muscle twitches, and tetany, as well as headaches, seizures, anxiety, panic attacks, insomnia, fatigue, and general weakness (3). Magnesium supplements are often said to help these symptoms regardless of blood magnesium levels. However, the beneficial effects of magnesium in people with normal magnesium levels are often uncertain.

Magnesium and Insomnia

Magnesium has been suggested to help maintain the circadian rhythm, improve sleep quality, and reduce symptoms of insomnia. Magnesium also may have a relaxing and antidepressant effect by increasing “the sleep hormone” melatonin and renin and decreasing “stress hormone” cortisol levels (4).

These effects are said to be due to magnesium’s effects on NMDA and GABA receptors.

Observational studies found that higher magnesium intake leads to improved sleep quality, including reduced daytime sleeping and sleepiness, snoring, and longer sleep duration. Randomized control trials also concluded that magnesium can improve sleep quality and duration (4).

Overall, while more quality research is yet necessary, studies suggest that 8 weeks of daily supplementation with 500mg or more of magnesium can improve sleep time and quality (5).

Magnesium supplements also tend to reduce blood pressure (6).

Magnesium and Anxiety & Depression

As an electrolyte, magnesium plays a vital role in mental and emotional brain functions. It affects the limbic-hypothalamic-pituitary-adrenal chain, suppresses hippocampal overstimulation, and regulates the release of ACTH (adrenocorticotropic hormone) (7).

There is a link between anxiety and depression and low levels of magnesium (8). However, in this instance, cause and causation are hard to tell apart, as anxiety and stress can lead to increased magnesium excretion through urine, and depression can lead to poor diet and low levels of magnesium.

The antidepressant and antianxiety effects of magnesium supplements have been demonstrated and studied on animal models, but more research is necessary for humans.

A systematic review on anxiety and magnesium supplementation concluded that there is modest support that magnesium supplementation can benefit people with pre-existing mild to moderate anxiety (8). 

This study also found a positive effect for women with premenstrual syndrome or PMS taking magnesium. However, no evidence was found for magnesium intake and postpartum anxiety (8). 

Magnesium and Migraines & Chronic Pain

While the cause and development of migraines have not been fully discovered, magnesium deficiency may play a role (9). Low magnesium levels may trigger the brain centers responsible for migraine attacks.

Research finds that magnesium supplements can be a well-tolerated and affordable addition to migraine treatments, enhancing effectiveness, especially for people at risk of low magnesium levels, such as women of reproductive age, people with menstrual migraines, and elderly patients with multiple diseases (10).

Magnesium may also have pain-blocking effects by blocking NMDA receptors, preventing the brain from being sensitized to pain (11).

Overall, while there is promise that magnesium can be a helpful addition to pain treatment, there is yet not enough evidence to say for sure (12).

Magnesium and Epilepsy

Research about magnesium and epilepsy is conflicting. Some studies find epilepsy to be associated with lower magnesium levels, while others conclude no such thing (13, 14). In all likeliness, magnesium deficiency triggers seizure activity in the hippocampus and increases the risk of sound-induced seizures (15).

Another study suggests that magnesium intake can help control epileptic seizures, even in people with a normal serum magnesium level (16).

On the whole, there is not enough evidence to recommend magnesium supplements as a treatment for epileptic seizures. 

Magnesium and Neurodegenerative Diseases

While not enough studies have been carried out, limited research finds that magnesium intake can improve cognitive function in people with Alzheimer’s disease or dementia (17, 18). Optimal blood magnesium levels may even have a preventative role, decreasing the risk of dementia (19).

Similarly, magnesium supplementation is said to prevent and slow the progression of Parkinson’s disease by its neuroprotective effect through neurotransmitters (20, 21).

Side Effects and Toxicity

Healthy individuals are not at risk of magnesium toxicity, as their kidneys excrete excess magnesium. However, diarrhea, nausea, and abdominal cramps are common side effects of magnesium supplements (22).

Magnesium supplements more likely to have laxative effects are magnesium carbonate, chloride, gluconate, and oxide, as they have osmotic properties and stimulate the stomach.

Magnesium toxicity is very rare and can occur at very large doses of 5000mg per day. The symptoms include low blood pressure, nausea, vomiting, urinary retention, depression, lethargy, and cardiac arrest (22). People with kidney disease are at a higher risk of magnesium toxicity. 

Summary

There is scientific evidence to suggest that magnesium supplementation can help improve the quality and duration of sleep, reduce stress and anxiety, and help with migraines and chronic pain; however, the research is not complete, as there is still work to be done.

There is also some research stating that magnesium supplements can help people with depression and improve cognitive function in people with dementia.

Magnesium is undoubtedly useful in treating symptoms caused by low magnesium or hypomagnesemia, such as tremors, muscle twitches, headaches, seizures, anxiety, panic attacks, insomnia, fatigue, and general weakness.

Overall, magnesium is essential for many physiological functions. While research on supplements is limited, they show promising health benefits with minimal side effects, as the kidneys regulate blood magnesium levels.

That said, magnesium is not a miracle supplement that can cure all neurological and mental health issues. It is important to examine the underlying causes and treat them accordingly; magnesium may only act as an adjuvant, helping minimize symptoms.

Հոդվածի հեղինակ՝ Victoria Mazmanyan

Մասնագիտությունը՝ General Medicine at YSMU

Թարմացվել է՝ Փետրվարի 05, 2025

Medically reviewed by Elen Khachatrian