• Blogs
  • Magnesium and Mental Well-Being

Magnesium and Mental Well-Being

By Caitlin Beale, MS, RDN+

Magnesium is an essential mineral involved in hundreds of processes in the body. It helps support normal nerve function and energy production, which is why it can play an important role in mood, sleep, relaxation, and the nervous system’s response to everyday stressors.1

Although magnesium is found in many plant-based foods, research suggests many people may not meet recommendations.2 Here’s what to know about the role magnesium plays in mental well-being, and how to make sure you’re getting enough.

Why Magnesium Matters for Mental Well-Being

Magnesium supports normal nervous system function in several ways that may influence your mood and your ability to handle everyday stressors:

  • Supports normal nerve signaling: Magnesium helps regulate the movement of calcium into nerve cells, which may help prevent nerve pathways from becoming overstimulated.3
  • Plays a role in neurotransmitter activity: Neurotransmitters are chemical messengers that help brain and nerve cells communicate with each other. Magnesium is involved in pathways related to glutamate, which stimulates the nervous system, and GABA, which supports calming pathways in the brain. Magnesium may support relaxation and mental well-being by helping maintain a balance between the two.3
  • Supports the nervous system’s response to stress: Magnesium is involved in the regulation of the hypothalamic-pituitary-adrenal (HPA) axis, which helps coordinate how the body responds to stress. Some research suggests that low magnesium levels are associated with greater stress responses and increased nervous system sensitivity to stressors.4
  • May help support overall brain function: Magnesium may also play a role in pathways related to inflammation and oxidative stress, which can affect normal psychological and nervous system function.5

Magnesium and Mood: What the Research Says

Research on magnesium and mood is still developing, but several studies have reported improvements in self-reported mood and emotional well-being with magnesium supplementation. Some research suggests these effects may be more noticeable in people with lower magnesium intake or low magnesium status to begin with.6

Studies on magnesium and mood don’t always use the same type or amount of magnesium, and they often measure results differently. As a result, it’s difficult to draw firm conclusions. However, since magnesium plays an important role in normal nervous system function, it may also influence overall mental well-being.5

Magnesium and Fatigue

Magnesium supports normal energy metabolism, which means it helps the body produce and use energy. It’s involved in processes that support mitochondrial function, which are the energy producers of cells.2

Low energy can influence many aspects of how you feel and function during the day, including focus, mood, and the ability to handle daily demands — whether they’re social, family, or work-related. By supporting consistent energy levels, magnesium may help support mental and physical wellness. Magnesium supplementation may also be used as part of a nighttime routine to help the body relax and unwind.7

Research suggests a close relationship between sleep and mental well-being.8 Sleep and mental well-being are closely connected. Getting enough quality sleep supports not just energy but also your cognitive function, mood, and ability to cope with the normal demands of everyday life.

Top view of an assortment of foods containing magnesium such as spinach, almonds, pumpkin seeds, bananas and avocado.

Best Sources of Magnesium

Many foods naturally contain magnesium, along with other important nutrients such as fiber, healthy fats, and antioxidants. Some of the best food sources of magnesium include:1

  • Pumpkin seeds and chia seeds
  • Almonds and cashews
  • Spinach and other leafy greens
  • Black beans and edamame
  • Whole grains like oats and brown rice
  • Dark chocolate

Who May Benefit From Magnesium Supplements

Even though magnesium is found in many foods, some people may still fall short of the recommended intake. In fact, research suggests that nearly half of people may not get enough magnesium through diet alone.2 Supplements may help those who don’t get enough magnesium through diet and lifestyle alone.2

A food-first approach is the best place to start, but supplements can help fill gaps when needed. Certain forms of magnesium are generally better absorbed than others. Magnesium citrate, magnesium glycinate, and magnesium malate are considered more bioavailable forms, meaning the body may absorb them more efficiently.9 10 Magnesium oxide is a common form, but it is generally less well absorbed and more likely to cause gastrointestinal upset.11

It’s always a good idea to work with a healthcare provider before starting a supplement, especially if you take medications or have underlying health conditions.

A man looking happy while holding a white bottle of magnesium supplements in one hand and a glass of water in the other.

Magnesium supports normal nervous system function and plays an important role in energy production, relaxation, and mental well-being. Getting magnesium from food is the best place to start, while supplements may help fill nutritional gaps when additional support is needed.

References

  1. Fatima G, Dzupina A, B Alhmadi H, et al. Magnesium matters: a comprehensive review of its vital role in health and diseases. Cureus. Published online October 13, 2024. doi:10.7759/cureus.71392
  2. Office of dietary supplements – magnesium. Accessed May 6, 2026. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
  3. Boyle N, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients. 2017;9(5):429. doi:10.3390/nu9050429
  4. Pickering G, Mazur A, Trousselard M, et al. Magnesium status and stress: the vicious circle concept revisited. Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672
  5. 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;14:1333261. doi:10.3389/fpsyt.2023.1333261
  6. Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The role and the effect of magnesium in mental disorders: a systematic review. Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661
  7. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021;21(1):125. doi:10.1186/s12906-021-03297-z
  8. Shah AS, Pant MR, Bommasamudram T, et al. Effects of sleep deprivation on physical and mental health outcomes: an umbrella review. American Journal of Lifestyle Medicine. Published online May 27, 2025:15598276251346752. doi:10.1177/15598276251346752
  9. Pardo MR, Garicano Vilar E, San Mauro Martín I, Camina Martín MA. Bioavailability of magnesium food supplements: A systematic review. Nutrition. 2021;89:111294. doi:10.1016/j.nut.2021.111294
  10. Ates M, Kizildag S, Yuksel O, et al. Dose-dependent absorption profile of different magnesium compounds. Biol Trace Elem Res. 2019;192(2):244-251. doi:10.1007/s12011-019-01663-0 [1] Ranade VV, Somberg JC. Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans: American Journal of Therapeutics. 2001;8(5):345-357. doi:10.1097/00045391-200109000-00008

Caitlin Beale, MS, RDN is a registered dietitian and freelance health writer. She has a master’s degree in nutrition and over ten years of experience as a registered dietitian.   

+The views expressed in this article are those of the authors. They do not reflect the opinions or views of Pure Encapsulations®.