Magnesium has quietly built a strong case for its importance in mental health and brain function. From mood regulation and stress resilience to cognitive ageing and sleep, magnesium appears to play a pivotal role. But how strong is the evidence, and should you be considering supplementation?
Let’s explore what the research says about magnesium’s impact on depression, stress, sleep, brain ageing, and more—and why it might deserve a place in your brain health toolkit.
Prefer to listen? Catch the full breakdown in the latest podcast episode: Magnesium & the Brain.
Magnesium and Depression
Depression is a complex, multifactorial condition—but emerging research suggests magnesium deficiency may be a contributing factor for some.
Several observational studies have found lower serum magnesium levels in people with depression.
A 2023 meta-analysis reported a significant positive effect of magnesium supplementation compared to placebo. However, the total sample size across studies was just 325 people, highlighting the need for larger clinical trials to strengthen these findings.
Bottom line: Early evidence suggests that magnesium may help alleviate depressive symptoms, particularly in those who are deficient—but more data is needed.
Stress, Cortisol & Sleep
Magnesium plays a crucial role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, which governs our physiological stress response.
Supplementation has been shown to reduce serum cortisol levels, the primary stress hormone.
It also enhances levels of GABA, a calming neurotransmitter, helping to promote relaxation and improve sleep.
While observational studies suggest a strong link between magnesium status and sleep quality, randomised controlled trials (RCTs) have been more mixed.
Key takeaway: Magnesium appears to influence both stress regulation and sleep quality, though evidence for supplementation is stronger in stress-related contexts.
To get the lowdown on magnesium and brain aging, migraine and metabolic health tune into the podcast episode Magnesium & the Brain. I’ll explore the research in more depth and unpack how to apply this knowledge in your day-to-day life. Listen now →
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