magnesium nooroots nootropic supplement

Magnesium: Nootropic Spotlight

Expert Writer ✓
About the Author

Daniel was awarded a Master of Science degree from Imperial College London. He is currently completing a PhD in Regenerative Medicine at the Francis Crick Institute. 

 

Contents

  • What is Magnesium?
  • Magnesium Deficiency
  • Magnesium Benefits
  • Magnesium Mechanism of Action
  • Magnesium Side Effects

 

Magnesium: A Health Guide to Safe and Effective Supplementation

 

magnesium nooroots nootropic supplements

 

What is Magnesium?

Magnesium is a super important mineral that is found in every cell in our body. 60% of the magnesium in our bodies is found in our bones and the rest is spread out across our muscles, tissues and blood1.

This mineral has lots of important roles in bone health, digestion, nerve signalling, muscle growth and cognitive function2,3. We can get magnesium through the foods we eat but often people still have low levels or could benefit from a boost. 

 

Magnesium Deficiency

Lots of very serious health conditions have been connected to low magnesium. Deficiency of this vital mineral can affect our bones and cause osteoporosis4,5. It has also been linked to high blood pressure, diabetes, stroke, constipation, and anxiety6,7.

 

 

Magnesium Benefits

Magnesium has lots of other important jobs. For example, it acts as a:
  • Neurotransmitter regulator: Magnesium plays an important role in all the cellular reactions that happen in our body, including those in the nervous system. It supports regulation of crucial neurotransmitters and therefore contribute to brain and nervous system function!7,8
  • Mood booster: Low levels of magnesium are linked to depression and anxiety. Studies have shown great improvements in mood and depression symptoms by treating patients with magnesium supplements9,10.
  • Sleep enhancer: Magnesium supplements are a popular natural remedy for insomnia or trouble sleeping11. This means you can fall asleep quicker and get better quality sleep.
  • Cardiovascular supporter: Magnesium can help protect our heart and keep it healthy and strong by reducing blood pressure. Even more, it has also been shown to improve cholesterol levels in our bodies, giving us a double whammy effect!6

 

Magnesium Mechanism of Action

Magnesium is a “helper” molecule meaning it supports lots of important reactions in our bodies including energy creation, protein formation, muscle movement and nervous system regulation2. Optimal magnesium levels are so important to keep all these processes working smoothly in our body.
 
Magnesium plays lots of important roles in the brain, specifically in the regulation of neurotransmitters7,8. This brain-boosting mineral is known to regulate neurotransmitters that are involved in sleep, mood and nervous system function. Therefore, optimising our magnesium levels can help us sleep better, feel better mentally and function better.
 
Studies have shown that people who are deficient in magnesium are more likely to have migraines and that magnesium supplements can even be used to prevent the onset of migraine headaches12,13.

This evidence highlights the importance of optimal magnesium levels in improving cognitive performance and brain function on a chemical level.

 

Magnesium Side Effects

Fortunately, magnesium is generally safe but as with any supplement, high doses can increase the risk of side effects if too much magnesium builds up in our bodies. These could include:
  • Nausea
  • Vomiting
  • Diarrhoea
  • Low blood pressure
  • Confusion
  • Irregular heartbeat

  

Evidence

  1. Swaminathan R. Magnesium Metabolism and its Disorders. Clin Biochem Rev. 2003;24(2):47-66.
  2. Ryan MF. The Role of Magnesium in Clinical Biochemistry: An Overview. Ann Clin Biochem. 1991;28(1):19-26. doi:10.1177/000456329102800103
  3. Akram M, Munir N, Daniyal M, et al. Vitamins and Minerals: Types, Sources and their Functions. In: Egbuna C, Dable Tupas G, eds. Functional Foods and Nutraceuticals: Bioactive Components, Formulations and Innovations. Springer International Publishing; 2020:149-172. doi:10.1007/978-3-030-42319-3_9
  4. Palacios C. The Role of Nutrients in Bone Health, from A to Z. Crit Rev Food Sci Nutr. 2006;46(8):621-628. doi:10.1080/10408390500466174
  5. New SA. Bone health: the role of micronutrients. Br Med Bull. 1999;55(3):619-633. doi:10.1258/0007142991902501
  6. Tangvoraphonkchai K, Davenport A. Magnesium and Cardiovascular Disease. Adv Chronic Kidney Dis. 2018;25(3):251-260. doi:10.1053/j.ackd.2018.02.010
  7. Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, eds. Magnesium in the Central Nervous System. University of Adelaide Press; 2011. Accessed May 10, 2022. http://www.ncbi.nlm.nih.gov/books/NBK507250/
  8. Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018;10(6):730. doi:10.3390/nu10060730
  9. Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67(2):362-370. doi:10.1016/j.mehy.2006.01.047
  10. Eby GA, Eby KL, Murk H. Magnesium and major depression. In: Vink R, Nechifor M, eds. Magnesium in the Central Nervous System. University of Adelaide Press; 2011. Accessed May 10, 2022. http://www.ncbi.nlm.nih.gov/books/NBK507265/
  11. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. Published online February 19, 2022. doi:10.1007/s12011-022-03162-1
  12. Sun-Edelstein C, Mauskop A. Role of magnesium in the pathogenesis and treatment of migraine. Expert Rev Neurother. 2009;9(3):369-379. doi:10.1586/14737175.9.3.369
  13. Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm. 2012;119(5):575-579. doi:10.1007/s00702-012-0790-2
Back to blog

Explore nooroots

1 2