Magnesium and the Nervous System: What You Need to Know

From coordinating movement and processing information to communicating messages between different parts of the body, your nervous system is constantly at work.

Even when you're resting, your nervous system is helping regulate essential processes, including breathing, heart rate and digestion.

Supporting the normal functioning of this complex system involves several factors, including maintaining a varied, balanced diet that provides the vitamins and minerals your body needs.

One of these essential nutrients is magnesium.

Magnesium contributes to the normal functioning of the nervous system and normal psychological function. It's also involved in numerous cellular processes that help the body function as it should.

But what exactly does magnesium do for the nervous system, and why is it important?

In this guide, we'll explore the relationship between magnesium and nerve function, the science behind its role in nerve signalling, and how to support your daily magnesium intake.

What Is the Nervous System?

The nervous system is the body's communication network. It receives information, processes signals and coordinates responses throughout the body.

It is made up of billions of specialised cells, including neurons, which transmit information using electrical and chemical signals.

The nervous system is generally divided into two main parts.

The Central Nervous System

The central nervous system consists of the brain and spinal cord.

The brain processes information and helps coordinate functions such as movement, memory, learning and sensory perception.

The spinal cord acts as an important communication pathway, carrying signals between the brain and other parts of the body.

The Peripheral Nervous System

The peripheral nervous system includes nerves that extend beyond the brain and spinal cord.

These nerves carry information between the central nervous system and the rest of the body, including the muscles, organs and skin.

The peripheral nervous system also includes pathways involved in voluntary movement and automatic processes such as digestion and heart rate regulation.

For these systems to function normally, nerve cells need to maintain carefully controlled electrical and chemical conditions.

This is where essential minerals, including magnesium, play an important role.

How Does Magnesium Support the Nervous System?

Magnesium contributes to the normal functioning of the nervous system.

At a cellular level, magnesium is involved in processes that help nerve cells maintain their normal activity and communicate with one another.

It also participates in enzyme reactions, energy metabolism and the regulation of certain ion channels.

These functions are important because nerve cells rely on coordinated electrical and chemical signalling to transmit information.

Let's explore some of the ways magnesium is involved.

1. Magnesium and Nerve Signalling

Nerve signalling is the process through which neurons transmit information around the body.

These signals involve changes in the electrical charge across nerve cell membranes, followed by the release of chemical messengers at connections between cells.

Minerals such as sodium, potassium, calcium and magnesium are involved in maintaining the conditions required for normal cellular activity.

Magnesium plays a role in the regulation of ion channels and the activity of enzymes involved in these processes.

Why Are Ion Channels Important?

Ion channels are specialised proteins that allow electrically charged particles, known as ions, to move across cell membranes.

This movement is essential for generating and transmitting electrical signals in nerve cells.

Magnesium interacts with several cellular systems involved in ion transport and signalling.

For example, magnesium is involved in the regulation of calcium-related signalling processes, which are important for communication between nerve cells.

Maintaining adequate magnesium levels therefore contributes to the normal physiological environment needed for nervous system function.

2. Magnesium and Neurotransmitters

Neurotransmitters are chemical messengers that allow nerve cells to communicate with one another.

When an electrical signal reaches the end of a neuron, it can trigger the release of neurotransmitters into the small gap between cells, known as the synapse.

These neurotransmitters then interact with receptors on neighbouring cells, helping transmit information through the nervous system.

Magnesium is involved in cellular mechanisms that influence neurotransmitter signalling.

Magnesium and Glutamate Signalling

Glutamate is one of the main excitatory neurotransmitters in the central nervous system.

It plays an important role in normal communication between neurons and is involved in processes associated with learning and memory.

One type of receptor involved in glutamate signalling is the N-methyl-D-aspartate receptor, commonly known as the NMDA receptor.

Magnesium ions help regulate NMDA receptor activity through a voltage-dependent mechanism.

Under certain conditions, magnesium occupies part of the receptor channel, influencing the movement of ions through it.

This is one example of magnesium's involvement in normal cellular signalling within the nervous system.

Although these mechanisms are well established in physiology, they don't mean that taking additional magnesium changes neurotransmitter activity in a predictable way in people who already have an adequate intake.

3. Magnesium and Normal Psychological Function

Alongside its role in the nervous system, magnesium also contributes to normal psychological function.

Psychological function encompasses processes involved in everyday mental activity, including thinking, learning and information processing.

Normal brain function relies on a continuous supply of nutrients and energy, as well as coordinated communication between nerve cells.

Magnesium participates in several physiological processes relevant to these functions, including cellular energy metabolism and neuronal signalling.

This makes magnesium an important part of a balanced diet that supports normal psychological function.

It's also worth remembering that psychological wellbeing is influenced by many factors, including sleep, physical activity, social connection and overall nutritional intake.

Providing your body with the essential nutrients it needs is one part of supporting everyday health and wellbeing.

4. Magnesium and Energy Metabolism in Nerve Cells

The nervous system requires a continuous supply of energy to function normally.

Although the brain represents only a small proportion of total body weight, it uses a substantial amount of the body's energy at rest.

This energy supports processes such as maintaining electrical gradients across cell membranes, transmitting signals and recycling neurotransmitters.

Magnesium contributes to normal energy-yielding metabolism.

What Is ATP?

Adenosine triphosphate, or ATP, is a molecule used by cells to transfer energy for many biological processes.

Magnesium commonly associates with ATP inside cells, forming magnesium-ATP complexes involved in numerous enzyme reactions.

These reactions are important for cellular activities throughout the body, including those taking place in nerve cells.

Magnesium's role in normal energy metabolism is therefore closely connected with its wider importance in cellular function.

For more information about magnesium and energy metabolism, explore our guide to magnesium and tiredness.

5. Magnesium and Normal Muscle Function

The nervous system and muscular system work closely together to coordinate movement.

When you decide to move, signals travel through motor neurons to the muscles, helping initiate muscle contraction.

Muscle activity depends on a carefully coordinated interaction between nerve signals, calcium and the cellular machinery responsible for contraction.

Magnesium contributes to normal muscle function and is involved in processes relating to muscle contraction and relaxation at the cellular level.

For example, magnesium-dependent reactions help support the use of ATP, which is required for muscle activity.

Magnesium also interacts with calcium-related processes involved in normal muscle physiology.

This illustrates how the roles of magnesium in nerve signalling, energy metabolism and muscle function are interconnected.

Discover more in our guide to magnesium and muscle function.

Why Is Magnesium Important for Everyday Wellbeing?

Magnesium's contribution to normal nervous system function is just one of its many important roles throughout the body.

It is involved in hundreds of enzyme-dependent reactions and supports several essential physiological processes.

Magnesium contributes to:

• Normal functioning of the nervous system
• Normal psychological function
• Normal muscle function
• Normal energy-yielding metabolism
• The reduction of tiredness and fatigue
• Electrolyte balance
• Normal protein synthesis
• The maintenance of normal bones and teeth
• The process of cell division

These functions highlight why maintaining an adequate magnesium intake is important as part of a varied, balanced diet.

How Much Magnesium Do You Need?

Magnesium requirements vary depending on factors such as age and sex.

According to NHS guidance, adults aged 19 to 64 require approximately:

• Men: 300mg of magnesium per day
• Women: 270mg of magnesium per day

These recommendations refer to total magnesium intake from the diet and differ from the Nutrient Reference Value used on food supplement labels.

The magnesium NRV for UK food labelling is 375mg.

For example, a supplement providing 200mg of elemental magnesium supplies approximately 53% of the labelling NRV.

A varied diet containing magnesium-rich foods is an important way to support your daily intake.

Which Foods Contain Magnesium?

Magnesium is naturally present in a wide range of foods, making it possible to include the mineral throughout the day.

Some useful dietary sources include:

• Pumpkin seeds: A magnesium-rich addition to porridge, yoghurt or salads.
• Almonds and cashew nuts: Convenient options for snacks or adding to meals.
• Wholegrains: Including oats, wholemeal bread, brown rice and quinoa.
• Legumes: Such as lentils, chickpeas and beans.
• Green leafy vegetables: Including spinach.
• Dark chocolate: A source of magnesium that can be enjoyed as part of a balanced diet.

Including a variety of these foods in your meals and snacks can help you obtain magnesium alongside other important nutrients, including fibre, protein, vitamins and minerals.

For practical food ideas, read our guide to magnesium-rich foods and how to include them in your diet.

What Happens When Magnesium Intake Is Too Low?

Magnesium is essential for normal physiological function, so maintaining an adequate intake is important.

The body helps regulate magnesium levels through processes involving the intestines, kidneys and storage of magnesium in tissues.

However, consistently inadequate intake or certain medical conditions can affect magnesium status.

Magnesium deficiency can be associated with symptoms such as tiredness, weakness and changes in normal muscle or nerve function.

These symptoms can have many possible causes and aren't specific to magnesium deficiency.

People with certain gastrointestinal conditions, kidney-related conditions or taking particular medicines may have different magnesium requirements or considerations.

If you're concerned about your magnesium status, a healthcare professional can help assess your dietary intake, symptoms and whether further investigation is appropriate.

For more information, explore our guide to whether you're getting enough magnesium.

Magnesium Bisglycinate and Your Daily Nutritional Routine

For those looking to supplement their magnesium intake, magnesium bisglycinate is one of the forms available.

Magnesium bisglycinate is a chelated magnesium compound in which magnesium is bound to the amino acid glycine.

It provides magnesium, which contributes to normal functioning of the nervous system, normal psychological function and normal muscle function.

When choosing a magnesium supplement, it's helpful to consider the form used, the amount of elemental magnesium provided and the recommended daily serving.

Lucy Bee Magnesium Bisglycinate uses magnesium bisglycinate as its magnesium source, without blending it with magnesium oxide.

To learn more about different magnesium compounds, read our guide to magnesium glycinate vs citrate vs oxide.

How to Support Your Nervous System Through Everyday Habits

Maintaining a healthy nervous system involves more than any single nutrient.

Several everyday habits can contribute to overall health and wellbeing.

Eat a Varied, Balanced Diet

A balanced diet helps provide essential nutrients required for normal physiological function.

Alongside magnesium, nutrients such as several B vitamins contribute to normal functioning of the nervous system.

Including a variety of vegetables, fruits, wholegrains, legumes, nuts, seeds and other nutritious foods can help support your overall nutrient intake.

Stay Physically Active

Regular physical activity supports many aspects of physical and mental health.

Activities such as walking, swimming, cycling or resistance training can form part of a healthy routine.

Prioritise Healthy Sleep Habits

Sleep plays an important role in normal brain function, memory processing and overall health.

Maintaining a consistent sleep schedule and creating a comfortable sleep environment can help support healthy sleep habits.

Explore our guide to how to wind down in the evening for a restful night's sleep.

Make Time for Rest and Relaxation

Taking time away from everyday demands can be a valuable part of looking after your wellbeing.

Simple activities such as reading, spending time outdoors, gentle stretching or enjoying a warm bath can help create a balanced daily routine.

Maintain a Consistent Nutritional Routine

Planning balanced meals and including magnesium-rich foods throughout the week can help you meet your nutritional requirements.

If you choose to take a magnesium supplement, following the recommended daily serving can help make it a consistent part of your routine.

Final Thoughts

The nervous system is responsible for communicating information throughout the body, coordinating movement and supporting numerous essential physiological processes.

Magnesium is one of the important minerals involved in these functions.

From its role in cellular signalling and energy metabolism to its contribution to normal psychological function and normal functioning of the nervous system, magnesium plays an important part in everyday health.

Maintaining an adequate magnesium intake through a varied, balanced diet, with supplementation where appropriate, is one way to support your body's normal nutritional requirements.

By combining balanced nutrition with healthy everyday habits, you can take a consistent approach to supporting your overall wellbeing.

Frequently Asked Questions

References

de Baaij, J.H.F., Hoenderop, J.G.J. and Bindels, R.J.M. (2015). Magnesium in man: Implications for health and disease. Physiological Reviews, 95(1), 1–46. View study.

Vink, R. and Nechifor, M. (eds.) (2011). Magnesium in the Central Nervous System. University of Adelaide Press. Read publication.

National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Read fact sheet.

NHS. Vitamins and Minerals: Others (Magnesium). Read NHS guidance.

UK Government. Great Britain Nutrition and Health Claims Register. View register.

Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. Do not exceed the recommended daily dose. Keep out of reach of children. If you are pregnant, breastfeeding, taking medication or have an underlying medical condition, seek advice from a healthcare professional before taking supplements.