Magnesium: The Essential Mineral for Mind and Body Wellness

Written By Elizabeth Miller, Ph.D., LPC-S, LMFT-S

The Wall Street Journal recently spotlighted one of my all time favorite supplements for mental health, magnesium, and its profound health benefits. Here at Well Mind Body, we’ve been talking about this essential mineral for years.

Magnesium plays a vital role in both physical and mental health, and yet it remains one of the most common nutrient deficiencies in the United States.

Why Magnesium Matters

Magnesium is involved in over 300 enzymatic reactions in the body, including those that regulate muscle function, nerve signaling, energy production, sleep, and mood (Volpe, 2013). It acts like a natural “chill pill” for your nervous system, helping to relax the brain and body, lower inflammation, and support neurotransmitter activity (Boyle et al., 2017).

Deficiencies in magnesium have been linked to:

  • Anxiety and depression

  • Insomnia and disrupted sleep cycles

  • Muscle cramps and tension

  • Migraines

  • Fatigue

  • PMS and hormonal imbalance

  • Poor stress resilience

A growing body of research now supports what we’ve seen clinically for years: magnesium is an essential piece of the puzzle for mental wellness and emotional regulation.

Mental Health and Magnesium

Low magnesium levels are associated with increased risk for anxiety and depression. A 2017 randomized clinical trial found that magnesium supplementation significantly improved symptoms of mild-to-moderate depression and anxiety in just six weeks (Tarleton et al., 2017). Other studies suggest that magnesium can help regulate the HPA axis, which governs your body’s stress response (Mlyniec et al., 2014).

To learn more about the HPA Axis you can read more here.

At Well Mind Body, we specifically recommend magnesium supplements that can cross the blood-brain barrier. This is key for supporting mood, cognition, and stress management.

Types of Magnesium and What They’re Good For

Not all magnesium is created equal. Different forms are better suited for different goals:

  • Magnesium Glycinate: Best for calming the nervous system, reducing anxiety, supporting sleep

  • Magnesium Citrate: Best for relieving constipation, promoting regular bowel movements

  • Magnesium Malate: Best for supporting energy production and chronic fatigue

  • Magnesium Threonate: Helps enhance cognitive function and memory, crosses the blood-brain barrier

  • Magnesium Oxide: Generally used for constipation, but poorly absorbed

  • Magnesium Sulfate (Epsom): Muscle relaxation, typically used in baths

Our Top Pick: Optimag Neuro

Our favorite magnesium for anxiety and sleep is Optimag Neuro, a unique combination that includes magnesium L-threonate, a form specifically designed to cross the blood-brain barrier. This makes it incredibly effective for mental clarity, calming the mind, and improving sleep quality. Of course there is a time and place for other types of magnesium as well. Make sure to talk to your doctor about which magnesium might be best for you.

You can purchase Optimag Neuro at our clinic, or order it online here.

If you struggle with anxiety, poor sleep, low energy, or chronic stress, magnesium might be a missing link. Unlike prescription medications, magnesium works with your body to support natural balance of both mind and body.

At Well Mind Body, we believe in using science-backed supplements and individualized care to support your journey to wellness. If you're unsure which form of magnesium is right for you, our clinicians are here to help.

If you would like to book an appointment, please click here.

Thank you for being here!

References

Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

Mlyniec, K., Davies, C. L., de Agüero Sánchez, I. G., Pytka, K., Budziszewska, B., & Nowak, G. (2014). Essential elements in depression and anxiety. Pharmacological Reports, 66(4), 545–553. https://doi.org/10.1016/j.pharep.2014.03.001

Tarleton, E. K., Littenberg, B., MacLean, C. D., Kennedy, A. G., & Daley, C. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLOS ONE, 12(6), e0180067. https://doi.org/10.1371/journal.pone.0180067

Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S. https://doi.org/10.3945/an.112.003483

Wall Street Journal. (2024, May 21). Is Magnesium a Magical Cure for Troubled Sleep? Retrieved from https://www.wsj.com/health/wellness/is-magnesium-a-magical-cure-for-troubled-sleep-1782f6a9

Elizabeth Miller, Ph.D., LPC-S, LMFT-S

Dr. Elizabeth Miller is a psychotherapist, clinical supervisor, researcher, speaker, and mom of three, who specializes in women’s mental health, chronic illness, and compassion-focused trauma recovery. She opened her private clinical practice, Well Mind Body after identifying a need for an integrative and holistic approach to healing. She provides support for women, teenagers, couples, and families, who are looking for a mind-body approach to mental health. Dr. Miller merges modern neuroscience with research-based mind-body techniques to help her clients obtain optimal health.

https://wellmindbody.co
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