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Aziwe Booi | RD (SA)
Magnesium is the fourth most abundant mineral in the human body and one of the most active in terms of the roles it performs. It is required for more than 300 biochemical reactions and plays a central role in muscle function, nervous system activity, and mood regulation.
Despite its importance, low magnesium intake remains relatively common, particularly in populations consuming Western-style diets high in refined and ultra-processed foods. The growing interest in magnesium supplementation is therefore not simply a wellness trend but reflects an expanding body of clinical research highlighting its relevance in modern healthcare.
Magnesium and Muscle Function
Magnesium is essential for effective communication between nerves and muscles. It helps muscles contract and relax in a coordinated way. When magnesium levels are low, muscles may become more excitable, which can contribute to cramping.
Clinical research supports its role in this area. A randomised, double-blind, placebo-controlled multicentre study found that magnesium oxide monohydrate significantly improved nocturnal leg cramps compared with placebo. For individuals who experience regular cramping, particularly at night, ensuring adequate magnesium intake may therefore be beneficial.
Sleep Support
Around one third of adults report symptoms of insomnia, which is associated with an increased risk of both physical and mental health conditions. Magnesium contributes to healthy sleep in several ways. It supports muscle relaxation and helps regulate the nervous system, both of which are important for falling and staying asleep.
A 2024 pilot trial found that magnesium supplementation improved sleep quality and mood in adults with poor sleep quality. Observational findings also suggest that people living with sleep disturbances may have lower levels of magnesium.
While further large-scale studies are needed, current evidence suggests magnesium may be a useful supportive strategy for individuals struggling with poor sleep.
Magnesium, Stress and Mood
Magnesium is involved in many processes that influence brain function and emotional wellbeing. It helps regulate chemical messengers in the brain that are linked to mood, including those associated with feelings of calm and wellbeing.
A 2023 systematic review and meta-analysis of randomised clinical trials concluded that magnesium supplementation significantly improved depressive symptoms in adults with depressive disorders. Earlier research also demonstrated improvements in depression status among individuals with magnesium deficiency following supplementation.
There is also emerging evidence suggesting magnesium may help reduce perceived stress and anxiety. Although more high-quality research is required, the existing data indicate that magnesium may play a supportive role in mood regulation, particularly in those with low levels.
Why Diet Still Matters
Western dietary patterns, characterised by high intakes of refined grains, added sugars and ultra-processed foods, are consistently associated with lower magnesium intake. Food processing significantly reduces natural magnesium content, contributing to widespread suboptimal consumption.
Magnesium-rich foods include whole grains such as oats, leafy greens such as spinach, legumes, nuts including almonds and peanuts, seeds including chia and pumpkin seeds, and fatty fish such as salmon. Emphasising dietary variety remains fundamental to achieving adequate intake.
While supplementation can be beneficial in specific contexts, it should complement, rather than replace, a balanced and nutrient-dense dietary pattern.
Choosing the Appropriate Magnesium Form
Magnesium is available in multiple formulations, each suited to different clinical needs.
Magnesium oxide is commonly used for constipation due to its natural laxative effect. Clinical evidence also supports its use in nocturnal leg cramps.
Magnesium citrate is well absorbed and is often used for both general supplementation and constipation support.
Magnesium glycinate is known for its good tolerability and minimal laxative effect. It is frequently selected for relaxation and sleep support and may be preferable for individuals with digestive sensitivity.
Magnesium L-threonate has been studied for its potential cognitive benefits, as it appears to cross into the brain more effectively than some other forms.
Magnesium's growing prominence reflects its wide-ranging physiological importance and the strengthening evidence base supporting its use. While it is not a cure-all, maintaining adequate magnesium status through diet and, where appropriate, supplementation represents a practical and evidence-informed approach to supporting neuromuscular and psychological health.
As with all supplementation, magnesium intake should be individualised and guided by a healthcare professional.
References:
1.BREUS, Michael J. et al. Effectiveness of Magnesium Supplementation on Sleep Quality and Mood for Adults with Poor Sleep Quality: A Randomized Double-Blind Placebo-Controlled Crossover Pilot Trial. Medical Research Archives, [S.l.], v. 12, n. 7, july 2024. ISSN 2375-1924. Available at: <https://esmed.org/MRA/mra/article/view/5410>. Date accessed: 26 jan. 2026. Available at: https://doi.org/10.18103/mra.v12i7.5410.
2.Moabedi M, Aliakbari M, Erfanian S, Milajerdi A. Magnesium supplementation beneficially affects depression in adults with depressive disorder: a systematic review and meta-analysis of randomized clinical trials. Front Psychiatry. 2023 Dec 22;14:1333261. doi: 10.3389/fpsyt.2023.1333261. PMID: 38213402; PMCID: PMC10783196.
3.Afsaneh Rajizadeh, Hassan Mozaffari-Khosravi, Mojtaba Yassini-Ardakani, Ali Dehghani,
4.Effect of magnesium supplementation on depression status in depressed patients with magnesium deficiency: A randomized, double-blind, placebo-controlled trial, Nutrition, Volume 35, 2017, Pages 56-60, ISSN 0899-9007. Available at: https://doi.org/10.1016/j.nut.2016.10.014.
5.Barna O, Lohoida P, Holovchenko Y, Bazylevych A, Velychko V, Hovbakh I, Bula L, Shechter M. A randomized, double-blind, placebo-controlled, multicenter study assessing the efficacy of magnesium oxide monohydrate in the treatment of nocturnal leg cramps. Nutr J. 2021 Oct 31;20(1):90. doi: 10.1186/s12937-021-00747-9. PMID: 34719399; PMCID: PMC8559389.