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One of the most important minerals (if not the most important) for brain health is magnesium. It is a vital macromineral that the body uses in over 600 enzymatic reactions from the making of proteins (including DNA, hormones, collagen and neurotransmitters), as well as immune regulation, control of calcium channels, electrolyte balance and mitochondrial metabolism. It is integral in the operation of the electrical nervous system, and therefore brain function.
Neuroinflammation, degenerative disease and cognitive decline
It is interesting to note that as the global population ages, neurodegenerative diseases are worsening. These disorders, including dementia (along with vascular dementia), amyotrophic lateral sclerosis (ALS), Alzheimer’s disease, Parkinson’s disease, and Huntington’s disease, result in cognitive decline, severely impacting the quality of life. It has become so much of a concern that researchers expect Alzheimer’s disease to double every 20 years. Parkinson’s disease is the second most common neurodegenerative disorder and affects 2-3% of the population over 65 years of age.
Magnesium plays an essential role in nerve transmission and neuromuscular conduction. It also functions in a protective role against excessive excitation that can lead to neuronal cell death (excitotoxicity).
One of the main neurological functions of magnesium is due to its interaction with and regulation of the N-methyl-d-aspartate (NMDA) receptor, which receives glutamate, the brain's primary excitatory neurotransmitter. This neurotransmitter plays an integral role in memory formation, but when uncontrolled and in overdrive due to chronic inflammation, it produces too much Reactive Oxygen Species (ROS), causing oxidation and excitotoxicity. Low magnesium is linked to activation of pro-inflammatory cytokines and microglia. Microglia are specialized immune cells, responding to injury and pathogens of the central nervous system (CNS). Some people have described this state as feeling like their brain is ‘on fire’.
Low magnesium in the cerebral spinal fluid is also implicated in triggering epilepsy, as magnesium plays a vital regulatory role, via the extracellular spaces and calcium channels, to maintain electrolyte homeostasis and balance.
Magnesium serves as a blockade to the calcium channel in the NMDA receptor so that glutamate can’t push too much calcium into cell membrane channels for the excitatory (stimulatory) phase. Insufficient magnesium can also trigger an increase in Substance P, a neuropeptide that propagates inflammatory pain, increasing pain hypersensitivity with reduction in tolerance.
“Abnormal glutamatergic neurotransmission has been implicated in many neurological and psychiatric disorders including: migraine, chronic pain, epilepsy, Alzheimer’s, Parkinson’s, and stroke, in addition to depression and anxiety, which are commonly comorbid with these neurological disorders.” 1
Chronic neuroinflammation leads to cognitive decline. Diseases like Alzheimer’s and Parkinson’s are characterised by the accumulation of disease-specific proteins forming a plaque of amyloid-beta and alpha-synuclein. Pro-inflammatory cytokines, including IL-1, IL-6, and TNF-α, are a pathological feature of this disease progression. Interestingly, magnesium supplementation has been shown to reduce the levels of these proinflammatory cytokines and increase the levels of anti-inflammatory mediators in the hippocampus of the brain.
The oxidative stress caused by magnesium deficiency weakens antioxidant defence mechanisms of the immune system, leading to defective lipids, proteins and DNA. This has far-reaching implications, as effects are felt at both systemic and cellular levels, including chronic inflammation, endothelial dysfunction, mitochondrial dysfunction and excessive fatty acid production. 2 This constellation of symptoms is a part of metabolic syndrome, insulin resistance, and eventually diabetes mellitus and cardiovascular disease. Some researchers are even calling Alzheimer’s ‘Diabetes type 3’. (Study link).
Magnesium is neuroprotective, but better when you start early!
Researchers are finding that an increase in intracellular magnesium concentration inhibited cellular ROS production, maintained ATP (adenosine triphosphate) generation, and preserved cell viability, thereby protecting neurons. Magnesium is essential in the mitochondrial production of effective ATP molecules (that work like batteries) for electrical energy. Besides supporting myelin formation to protect nerves, “intracellular magnesium also enhanced oligodendrocytes’ tolerance against cellular stress, increasing resistance to a hypoxic-ischemic injury.”2
Magnesium is integral to immune system function by strengthening efficacy of B and T cells, as well as production of vitamin D3. Magnesium is also essential for support of our antioxidant enzymes, including glutathione (GSH) and superoxide dismutase (SOD), which help to neutralise ROS and calm oxidative stress and inflammation.
By regulating calcium channels and NMDA receptors, magnesium can inhibit excitotoxicity and overstimulation by glutamate, thereby reducing oxidative stress. Magnesium also dampens NF-κB activation and the resultant proinflammatory gene expression, thereby reducing the overall inflammatory response within the brain.
It was found in a 2023 study that; “On average, higher baseline dietary magnesium intake was associated with larger brain in both men and women.”3 These findings showed that women tended to suffer more from magnesium deficiency symptoms after menopause due to the protective effects of natural estrogen diminishing after menopause. A higher dietary magnesium intake was found to correlate with better cognitive capacity and cardiovascular health, with better smooth muscle tone and vascular relaxation effects in people over 60. Magnesium also increases neurogenesis, helping to grow new brain cells after injury recovery, by up-regulating production of neuronal stem cells.
Magnesium intake may contribute to neuroprotection earlier in the ageing process, and preventative effects are likely to begin in the 40’s or even earlier. In other words, the earlier you have been on a magnesium-rich diet, the better your longevity potential with maintenance of functional cognitive capacity. Magnesium insufficiency with neurodegeneration can start early, despite magnesium levels in blood tests showing as in the normal range. The deterioration can evolve over decades before being detected and showing up later in life as dementia.
Magnesium deficiency symptoms (& hypomagnesemia) include:
- Cramps, twitches, muscle spasms and restless legs
- Headaches or brain fog
- Chronic fatigue, chronic pain or sleep problems
- Dehydration and dry skin conditions
- Heart arrhythmia
- Gastrointestinal problems such as celiac disease and inflammatory bowel disease
- Chronic pancreatitis
- Kidney dysfunction
- Excessive vomiting
- Excessive anxiety, depression and hypersensitive stress responses
- Hypercalcemia (excessive calcium)
- Osteoporosis
- Metabolic syndrome, diabetes, and cardiovascular disease
Causes of magnesium deficiency
- Low magnesium levels in soils and foods
- Traumas and stresses
- Excessive vomiting and viral infections
- Junk processed food diet and excessive sugars
- Excessive stress of any kind (physical, psychological, sleep loss etc)
- Use of diuretic drugs and proton pump inhibitors, as well as some antibiotics
- Excessive alcohol, smoking or illicit drugs
Strategies to replenish magnesium reserves – naturally ‘tablet-free’
Note that the best magnesium studies showing optimal health benefits have used dietary magnesium, as naturally occurring magnesium salts out-perform tablet supplements.
How much do I need? Recommended daily magnesium reference ranges have been established of 350-400g, however with modern stressful lifestyles and exposure to elements that can block magnesium or cause excessive excretion, people in high-end need categories may require 1,000mg or more of magnesium daily. High end needs are best catered for with transdermal magnesium, where no digestion is required. If treating pain conditions, heat helps magnesium penetrate to deeper levels faster, such as with magnesium bathing.
- Eat fresh organic magnesium-rich foods, including meats and cooked vegetables, seeds and nuts (but make sure to soak, ferment or cook them in order to remove plant ‘antinutrients’ like oxalates and lectins).
- Drink filtered water with added magnesium chloride salt.
- Avoid chemicals like fluorides, toxic metals and other synthetic chemical additives.
- Practice daily relaxation exercises such as deep breathing and meditation.
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Swim in the ocean, have magnesium baths or footsoaks, and/or use magnesium skin and muscle care products daily,
like Elektra Magnesium®
By Sandy Sanderson 2025 © www.elektramagnesium.com.au
REFERENCES
(1) Kirkland, A. E.; Sarlo, G. L.; Holton, K. F. The Role of Magnesium in Neurological Disorders. Nutrients 2018, 10 (6), 730. https://doi.org/10.3390/nu10060730.
(2) Patel, V.; Akimbekov, N. S.; Grant, W. B.; Dean, C.; Fang, X.; Razzaque, M. S. Neuroprotective Effects of Magnesium: Implications for Neuroinflammation and Cognitive Decline. Front Endocrinol (Lausanne) 2024, 15, 1406455. https://doi.org/10.3389/fendo.2024.1406455.
(3) Alateeq, K.; Walsh, E. I.; Cherbuin, N. Dietary Magnesium Intake Is Related to Larger Brain Volumes and Lower White Matter Lesions with Notable Sex Differences. Eur J Nutr 2023, 62 (5), 2039–2051. https://doi.org/10.1007/s00394-023-03123-x.
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Magnesium deficiency weakens performance, stamina and increases risk of injury
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Healthy cells need lipid protection, magnesium charge and ample hydration to support mitochondrial energy metabolism of Mg-ATP ‘batteries’. This energy is then used to assemble amino acids into the various proteins we need to build collagen structures. It is also used to manufacture hormones, enzymes, neurotransmitters and other chemical messengers.
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The review goes on to explain glyphosate’s mechanism of toxic action. Firstly, it is a strong chelating agent, creating complexes that immobilize the mineral micronutrients of the soil, such as magnesium, calcium, iron, manganese, nickel and zinc, making them unavailable to plants. This means that the food supply is robbed of vital mineral nutrients. We eat the food, it fills a void, but it doesn’t supply valuable nutrition. The end result is that we keep eating more and more empty carbs until obesity and other metabolic diseases such as hypertension, diabetes, senile dementia, inflammatory bowel disease, renal failure, thyroid or liver cancer develop.
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Inflammation and pain can be part of a healing crisis, but if your magnesium status is healthy you will heal and recover relatively quickly because the metabolism can perform the way it should. The lower the cellular magnesium levels get however, the slower it becomes to recover from the stresses and the more painful and amplified are the symptoms.
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Premature ageing is usually marked by excessive weight gain (especially adipose tissue around the middle), exaggerated dehydration, hypercalcemia, joint stiffening, acidosis and inflammation. In other words, getting overweight, dry and stiff with creaky and brittle bones before our time. Skin can also get very dry and saggy looking. As we need magnesium to synthesise collagen proteins and elastin fibres, which are the structures that hold us together as skin, bone, ligaments, sinew, smooth muscle walls in arteries etc, low magnesium means those structures lose their integrity. [6] Thus magnesium helps us to stay more hydrated, flexible and stretchy longer!
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Did you know that our gut microbiome needs a good supply of magnesium for energy to do all their jobs properly? Beneficial gut bacteria are extremely important to good health. Did you know that we rely on our gut microbiome more than our own cells and enzymes for digestion of food and nutrient absorption? If digestion is compromised we can be short-changed on magnesium uptake. Low magnesium can lead to feelings of depression, mood disorders, fatigue, restless and disturbed sleep, foggy brain, anxiety and much more. See the STUDY: "Dietary magnesium deficiency alters gut microbiota and leads to depressive-like behaviour."
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Transdermal magnesium absorption means that magnesium ions (electrolytes) can pass into the epidermis (outer layer) of the skin, which acts as a nutritional reservoir until the tiny capillaries of the dermis underneath can absorb nutrients as required. From this skin reservoir the body may also absorb the vitamin D it made when you got some sunshine on your skin.
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Keratosis can also develop concurrently with inflammatory states such as eczema, psoriasis, dermatitis, allergies and asthma. If the inflammation is adequately quelled, the skin issues also tend to dissipate. Magnesium is a powerful anti-inflammatory. Many studies since last century have confirmed that in low-magnesium states we are more likely to develop inflammatory conditions. Where those inflammatory conditions manifest depends largely on genetics and environmental factors. Some people can experience skin problems or mood swings and depression, while others develop hardening of the arteries or sugar-sensitivity (metabolic syndrome) and unstable energy fluctuations. Multiple symptoms can occur and are usually a sign of magnesium deficiency.
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When you purchase epsom salt (magnesium sulfate) from the supermarket however, it is usually not one harvested from ocean water, but manufactured in a factory as an isolate which is magnesium sulfate. It does not contain the other sea trace minerals that would be present in dehydrated sea salt. Epsom salt (magnesium sulfate) is very cheap and in the event you can’t get hold of anything else, it can certainly save your life.