Mg: The Cognitive Health Benefits of Magnesium.
When it comes to our mental health and cognitive well-being, there are several key nutrients to consider along with a broader look at our overall diet. One of the 'superhero' nutrients when it comes to brain health and function is magnesium.
Sleep - Magnesium plays an important role in sleep. Individuals with low magnesium levels are more likely to experience sleep problems, such as difficulties falling or staying asleep. Several recent studies suggest that Mg supplementation may help people fall asleep quicker and stay asleep longer — especially older adults.
Mood - Studies have found a link between low levels of magnesium with depression. A 6-week randomised controlled trial found that daily supplementation of 500mg of Mg alleviated depressive and anxiety symptoms in as little as 2 weeks. Another 6-week study among people with mild or moderate depression observed that those who supplemented daily with magnesium alongside their normal treatment reported a significant improvement in depression.
Migraines - Low levels of magnesium have been linked to migraines; a condition characterised by intense, recurring headaches. A 12-week study found that people with migraines who took a daily supplement containing 600mg of magnesium experienced 42% fewer migraine attacks, and the attacks were less severe.
References: Gröber, U., Schmidt, J., & Kisters, K. (2015). Magnesium in Prevention and Therapy. Nutrients, 7(9), 8199–8226.; Serefko, A., Szopa, A., & Poleszak, E. (2016). Magnesium and depression. Magnesium research, 29(3), 112–119.; Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G., & Daley, C. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PloS one, 12(6), e0180067.; von Luckner, A., & Riederer, F. (2018). Magnesium in Migraine Prophylaxis-Is There an Evidence-Based Rationale? A Systematic Review. Headache, 58(2), 199–209.; Mah, J., & Pitre, T. (2021). Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC complementary medicine and therapies, 21(1), 125.; Zhang, Y., Chen, C., Lu, L., Knuston, K., Carnethon, M., Fly, A., Luo, J., Haas, D., Shikany, J., & Kahe, K. (2021). Association of Magnesium Intake With Sleep Duration and Sleep Quality: Findings From the CARDIA Study. Current Developments in Nutrition, 5(Suppl 2), 1109.