Magnesium has several benefits which include supporting brain function and nervous system health. However, according to healthdirect, around 1 in 3 people in Australia are not getting the adequate intake of magnesium daily (1).
This mineral is important as it directly impacts the nervous system. The nervous system is made up of the brain, spinal cord, and nerves. It is the system that controls all the functions you need to go about your day. This includes intelligence and memory, movement, and the senses (2).
There are several factors that can deplete this mineral in your body, including alcohol use, chronic diarrhea, excessive sweating, and certain medications (12). Stress can also lead to less magnesium in the body (13).
Healthy adult men should generally consume 400 to 420 mg of magnesium per day, while women should consume 310 to 320 mg daily. Pregnant women should consume a higher dose than women who are not pregnant.
Magnesium is necessary for the smooth running of several central nervous system processes (13). It is important for the regulation of good nerve transmission, and conduction of the nerves to the muscles.
Magnesium is also important for proper cognitive and mental function. Studies have suggested that magnesium plays a role in human cognitive performance and also helps learning (15).
Magnesium also helps block compounds that may cause neuronal degeneration and cell death, while improving muscle and nerve function ensuring a healthier mind (10).
Magnesium deficiency results in neurological symptoms or conditions (5). It is also linked to inflammation, which may result in chronic health conditions (7).
Generally, foods that are high in fibre can provide reasonable amounts of magnesium.
You can get a good amount of magnesium in green vegetables like spinach and peas. If you prefer things you can snack on, try cashews, peanuts, and almonds. Whole wheat bread and brown rice are good options as well. When trying to boost your magnesium levels, be sure to prioritise eating more magnesium-rich foods.
In the case your diet is not enough, you can opt for magnesium supplements.
While there are many different kinds of magnesium capsules available as supplements, the best types are the ones with highest bioavailability, or are most easily absorbed by the body. Among these is, magnesium citrate, which is more bioavailable compared to other types of magnesium, like magnesium oxide and magnesium chelate (14).
Magnesium supplement benefits include giving your nervous system a boost. Taking the right steps to care for your brain and nervous system can allow you to function better on a daily basis.
What happens when you have an effective exercise and diet plan in practice? That's half the battle won. Taking your capabilities to the next level can be achieved with personalised vitamins or vitamin packs. With Vitable, you can curate your supplementation by crafting a pack that's geared just for you - that's the benefit of having a vitamin subscription in Australia. What are you waiting for? Craft your unique vitamin plan today and have it delivered to your doorstep!
Learn more about other areas that magnesium can help you with, plus other supplements that can benefit in different ways:
*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.
1. HealthDirect. “Foods high in magnesium.” HealthDirect. Last Reviewed March 2021 on https://www.healthdirect.gov.au. Accessed August 3, 2021
2. HealthDirect. "Nervous System." HealthDirect. Last reviewed July 2019 on https://www.healthdirect.gov.au/nervous-system . Accessed August 3, 2021
3. Vitable. "Magnesium". Vitable. (n.d.) Accessed August 3, 2021 from https://www.vitable.com.au/products/magnesium2
4. HealthDirect. "Magnesium and your health". Healthdirect. Last reviewed March 2021 on https://www.healthdirect.gov.au/magnesium . Accessed August 2, 2021
5. Grober, U., Schmidt, J., Kisters, K. 2015. “Magnesium in Prevention and Therapy.” Nutrients 7, 9 (Sep): 8199-8226. https://www.mdpi.com/2072-6643/7/9/5388 . Accessed August 2, 2021
6. Kirkland, A., Sarlo, G., Holton, K., "The Role of Magnesium in Neurological Disorders". National Library of Medicine: National Center for Biotechnology Information. Published June 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/ . Accessed August 3, 2021
7. Harrar, S., "Why Magnesium is Good for Brain Health". Brain&Life.org. Published Feb/March 2020 on https://www.brainandlife.org/articles/why-magnesium-is-good-for-brain-health/ . Accessed August 3, 2021
8. Sartori, SB., Whittle, N., Hetzenauer, A., Singewald, N. 2012. “Magnesium deficiency induces anxiety and HPA axis dysregulation: modulation by therapeutic drug treatment.” Neuropharmacology. 62, 1 (Jan): 304-12. https://doi.org/10.1016/j.neuropharm.2011.07.027
9. Cuciureanu, M., Vink, R., "Magnesium in the Central Nervous System". University of Adelaide Press. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK507250/ . Accessed August 3, 2021
10. Institute of Medicine (US) Committee on Nutrition, Trauma, and the Brain. "Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel". National Academis Press. Published 2011 on https://www.ncbi.nlm.nih.gov/books/NBK209305/ . Accessed August 3, 2021
11. Hung-Chuan, P., Meei-Ling, S., et. al., " Magnesium supplement promotes sciatic nerve regeneration and down-regulates inflammatory response". National Library of Medicine: PubMed.Gov. Published July 2011 on https://pubmed.ncbi.nlm.nih.gov/21609904/. Accessed August 3, 2021
12. Medlineplus. “Magnesium deficiency.” U.S. National Library of Medicine. Published on https://medlineplus.gov/ency/article/000315.htm . Accessed August 7, 2021
13. Vitable. “Magnesium.” Vitable. Published (n.d.) on https://research.vitable.com.au/magnesium. Accessed August 19, 2021
14. Walker, A., Marakis, G., et al. "Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study." National Library of Medicine: National Center for Biotechnology Information. Published Sept 2003 on https://pubmed.ncbi.nlm.nih.gov/14596323/. Accessed August 19, 2021