Magnesium
Overview
Magnesium is an essential mineral that serves as a cofactor in over 300 enzymatic reactions throughout the body. It plays a crucial role in neurotransmitter synthesis and receptor modulation, functioning as an NMDA receptor antagonist and GABA receptor modulator, which helps balance excitatory and inhibitory signaling in the brain. Magnesium is also essential for ATP production, as it binds to ATP to activate it, and supports enzymes involved in glycolysis and the Krebs cycle. Additionally, magnesium works with other nutrients to support calcium modulation, insulin sensitivity, and stress response regulation. Deficiency is common and can exacerbate symptoms related to attention, mood, and sleep.
Recipes
8 recipes containing this substance
Chocolate Quinoa Crisp Clusters
A delicious cereal-to-snack hybrid with satisfying crunch, steady energy, and a low glycemic profile. Perfect for breakfast or anytime snacking.
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Rocket Lentil Avocado Midday Salad (Gut-Supporting)
Polyphenol-rich salad supporting SIRT1 activation and microbiome synchronisation
Salmon Bowl-pistachio-cacao-nibs
A functional ECS-supportive bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil to help preserve anandamide tone, improve membrane lipid composition, and support gut–brain signaling.
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Foods
32 foods containing this substance
Almonds
Vitamin E, plant protein, and healthy fats
Amaranth
Pseudograin with GABA potential and complete protein
Barley
Beta-glucan fiber and whole grain for gut health
Black Beans
Legume with polyphenols and protein; optimal soaking conditions detailed
Broccoli
Cruciferous vegetable rich in sulforaphane, folate, and glutathione precursors
Buckwheat
Pseudograin with rutin and complete protein
Cashews
Plant protein and zinc source
Chia Seeds
ALA omega-3, fiber, and minerals
Chickpeas
Legume providing protein, fiber, folate, magnesium, and B6
Cocoa
Cocoa flavanols for cognitive support; see dark chocolate for heavy metal considerations
Dark Chocolate
Cocoa flavanols for cognitive support; heavy metal considerations
Flax Seeds
ALA omega-3 and soluble fiber source
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Kidney Beans
Polyphenol-rich legume supporting gut health
Lentils
Legume rich in protein, fiber, folate, iron, and prebiotics
Milk
Complete protein, nicotinamide riboside, and calcium
Oats
Beta-glucans, tryptophan, and B vitamins for gut and neurotransmitter support
Peanuts
Niacin, resveratrol, and plant protein for NAD+ and mitochondrial support
Pumpkin Seeds
High zinc, tryptophan, and magnesium for neurotransmitter support
Quinoa
Pseudograin with complete protein, magnesium, and GABA potential in sourdough
Salmon
Oily fish rich in EPA/DHA, protein, and B vitamins
Seaweed
Iodine, EPA (in red algae), magnesium, and trace minerals
Sourdough Bread
Fermented bread with GABA, improved amino acid bioavailability, and optimized Maillard products
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Sunflower Seeds
Thiamine source and sunflower lecithin precursor
Swiss Chard
Leafy green rich in iron, magnesium, folate, and carotenoids
Tempeh
Fermented soy providing probiotics and enhanced nutrient bioavailability
Tofu
Soy-based protein source with isoflavones and choline
Walnuts
ALA omega-3, polyphenols, and ellagitannins for urolithin A production
Wheat
Whole grain providing B vitamins, fiber, and minerals
Whole Grains
General category of whole grain foods
Yogurt
Fermented dairy providing probiotics and complete protein
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Hormonal Response | Supports calcium modulation along with vitamin D, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Insulin Response | — | |
| Mitochondrial Support | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Neurochemical Balance | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| Stress Response | — |
References
- Magnesium is a broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA), ATP production, and antioxidant defenses; deficiency is common and linked to behavioral symptoms
- Magnesium functions as an NMDA receptor antagonist and GABA receptor modulator Clerc et al. 2013
- Magnesium supports neurotransmitter regulation (notably GABA), mitochondrial health, and antioxidant defenses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported
- Magnesium supports enzymes involved in glycolysis and the Krebs cycle, processes that generate ATP from glucose
- Calcium Modulation: Vitamin D, magnesium, taurine, phospholipids (phosphatidylserine), flavonoids (quercetin) support insulin sensitivity, sympathetic arousal, and mitochondrial excitability
- Deficiency in those with ADHD can exacerbate symptoms like irritability, attention difficulties, sleep problems, and anxiety