Healthy magnesium levels in the body may help alleviate symptoms of depression and other mood disorders. Evidence indicates Magnesium may exert several anti-depressive mechanisms including protecting brain cells from damage and regulating the release of stress hormones. Intake of magnesium shows promise as an important adjunct to existing treatments.
Scale of Influence
Consistency of Study Results
No. Of Studies
Deficiency in Diet, Anxiety & Depression
Magnesium & Depression
Supplementation in Treatment of Depression
Anti-depressive & Anxiolytic Effect
Effect on Neurotransmitter Pathways
Effect on HPA Axis
Effect on Serotonergic System
Sleep results from a coordinated process involving hormones and neurotransmitters. Evidence indicates Magnesium may promote better sleep quality with its regulatory action on these processes. Its sedative actions help reduce the effect of stress, relax the muscles, control neural excitation and ultimately calm the nervous system in preparation for rest.
Supplementation & Sleep Improvement in Elderly
Stress, Sleep & Mg Deficiency
Neurotransmitter & Sleep
Reversal of Age Related Sleep EEG changes
Magnesium & Chronic Fatigue
Restless Leg Syndrome related Insomnia
Magnesium has shown to improve muscle performance, strength, increase endurance, lower oxygen consumption and counter fatigue. These may be attributed to its regulatory actions on cellular energy creation, stress, neuromuscular and glucose metabolism functions. Insufficient levels may cause inflammations, cramps and spasms.
Mg, Glucose & Exercise Performance
Supplementation & Strength Training
Muscle Performance in Older Persons
Response to Extreme Physical Stress
Exercise, Recovery & Blood Pressure
Magnesium may improve cognitive ability, performance and recovery while also preventing brain damage and deficits caused by overstimulation of nerve and brain cells. Studies show magnesium may increase density and mechanisms of synapses in the brain, improve learning and memory and delay age related cognitive decline.
Learning & Memory
Cognitive Function in Older Adults
Intracellular Magnesium & Cognitive Ability
Neuroprotective Effect & Brain Injury
Neurotoxicity, Memory Deficit & Magnesium
Synaptic Facilitation, Memory & Learning
Cognitive impairment in Alzheimer's Disease
Evidence suggests Magnesium may be beneficial in the prevention and treatment of cardiovascular risk factors and maintaining healthy heart conditions. It may improve blood flow to the heart, lower blood pressure, prevent coagulation, decrease hypertension, improve insulin sensitivity, treat cardiac arrhythmia and lower risk of stroke.
Effect on Cardiovascular Risk Factors
Supplementation & Blood Pressure
Influence on Endothelial function
Risk of Stroke
Insulin sensitivity, Hyperglycemia & Hyperlipidemia
Serum Magnesium & Atrial Fibrillation
Development of Metabolic syndrome
Magnesium is critical to our body’s indispensable life processes, including cellular events, biochemical reactions and physiological functions. Studies show it also supports life sustaining functions, facilitates function of our nervous system, helps cope with stress and maintains healthy heart conditions.
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Magnesium belongs to a group of essential nutrients called Minerals. Necessary for vital life processes, it assists our body in energy production, cell signalling, nerve transmissions and ensuring healthy muscles, bones, heart and brain systems. Our living cells heavily depend on it. Deficiencies can be detrimental to the body.
Leafy Greens, Nuts, Beans, Fish etc
Vit. D , Vit B6
Natural Foods, Capsules
once a day
* The recommended dosage allowance differs based on factors such as current health, age, sex, weight and nature of issues.
* May interfere with certain medication. May cause side effects. Consult your health practitioner before supplementing. Discontinue immediately if you notice any side effects. Do not use if you are pregnant or breastfeeding.
Adding or increasing dietary sources of magnesium should be the first option. However supplementation can also be used. It is advisable to take it at bedtime as It may have sedative effects.
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