Magnesium for Mental Clarity: Understanding the Nutrient You’re Probably Missing

Nourished Brain Podcast

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11d ago 14:32

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Feeling mentally drained or on edge? Your brain might be craving magnesium — one of the most powerful, calming minerals for the mind.

In this episode, we dive into how magnesium supports focus, stress resilience, and long-term brain health. You’ll learn:

• Why 60–70% of adults don’t get enough magnesium
• How modern diets and soil depletion make deficiency common
• The best food sources — from pumpkin seeds to amaranth
• The forms of magnesium that really reach the brain (including L-threonate)
• Who should use caution with supplements

Explore the science behind magnesium and discover how it helps your brain stay resilient under stress.

References

Vink R, Nechifor M. Magnesium in the Central Nervous System. University of Adelaide Press; 2011.
Slutsky I et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-177.
Workinger J L et al. Challenges in the diagnosis of magnesium status. Nutrients. 2018;10(9):1202.
Schwalfenberg G K, Genuis S J. The importance of magnesium in clinical healthcare. Nutrients. 2017;9(12):1293.
Sun Q, Weinger JG, Mao F, Liu G. Regulation of structural and functional synapse density by L-threonate through modulation of intraneuronal magnesium concentration. Neuropharmacology. 2016 Sep;108:426-39.
Li W, Yu J, Liu Y, Huang X, Abumaria N, Zhu Y, Huang X, Xiong W, Ren C, Liu XG, Chui D, Liu G. Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer's disease mouse model. Mol Brain. 2014 Sep 13;7:65.
Zhang C, Hu Q, Li S, Dai F, Qian W, Hewlings S, Yan T, Wang Y. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022 Dec 8;14(24):5235.
Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X. 2024 Aug 17;8:100121.
Volpe S L. Magnesium in disease prevention and overall health. Nutrition Reviews. 2013;71(2):79-85.

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#Fitness #Nutrition #Sarah Thomsen Ferreira