Magnesium and brain health

Magnesium and brain health

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Katie Stone - Naturopath

Written By:

Katie Stone - Naturopath
Dr. Nare Simonyan - PhD Pharmaceutical Science

Medical Reviewer:

Dr. Nare Simonyan - PhD Pharmaceutical Science
Kari Asadorian - BSN, RN

Edited By:

Kari Asadorian - BSN, RN
Last updated:

The connection between magnesium and brain health

Magnesium is a cofactor for hundreds of enzymatic processes and is involved in energy production, DNA and RNA synthesis, and neurotransmission. In the brain, magnesium is required for maintaining nerve transmission and neuromuscular coordination, as well as protecting against excitotoxicity (excessive excitation).1 Adequate levels of magnesium in the cerebrospinal fluid (CSF) are therefore critical for maintaining healthy brain and nervous system function.


One of magnesium’s most important roles in the brain is to block the N-methyl-D-aspartate (NMDA) receptor channel and prevent excessive calcium influx, which causes excitotoxicity in the brain and potentially cell death (apoptosis). Insufficient magnesium can lead to increased glutamatergic neurotransmission and excitotoxicity, which then causes the oxidative stress and neuronal damage to linked to many neurological and psychiatric disorders, including depression, anxiety, migraine, chronic pain, Alzheimer’s, Parkinson’s, and stroke.2 Low magnesium levels in serum and CSF have been reported in people with cognitive impairment and several neurological disorders.3

Different types of magnesium and their benefits for cognitive function

Magnesium glycinate

Magnesium glycinate is a chelated form of magnesium bound to the amino acid glycine.
A small 12‑week study in older adults with subjective memory complaints found that magnesium glycinate improved cognitive assessment scores in participants 65+, while no clear benefit was seen in those under 65.4 This suggests magnesium glycinate may improve overall cognitive functions in older adults experiencing memory issues, but further studies are needed.

Magnesium oxide

Magnesium oxide is an inorganic salt of magnesium generally considered to be less bioavailable than other forms as it is not retained well in the body. However, a large Taiwanese study involving 6000 people aged over 50 found that those taking magnesium oxide had about a 50% lower incidence of dementia over 10 years compared with those who didn’t. This suggests that magnesium may have a protective role in cognitive health.5

​A 2024 trial found that adults with early-stage liver cirrhosis receiving 520 mg/day magnesium oxide for 8 weeks had higher long‑term memory scores than placebo, suggesting a specific benefit on memory performance.6

Magnesium threonate

Magnesium L‑threonate (Magtein®) is a magnesium salt of threonic acid designed to cross the blood-brain barrier and increase magnesium concentrations in the brain. A 2026 trial in adults reported that 6 weeks of Magtein® supplementation significantly improved overall cognitive performance vs placebo, especially in working and episodic memory and reaction time. The researchers also claimed that the treatment group displayed an estimated 7.5‑year reduction in “cognitive age” compared to placebo based on changes in composite scores.7


An open‑label trial in patients with mild to moderate dementia found that 12 weeks of L‑threonate supplementation increased regional cerebral metabolism and improved global cognitive index. Most patients also showed improvements in executive function. These effects diminished slightly after supplementation ended.8


An earlier trial involving older adults with cognitive impairment and poor sleeping patterns found that 12 weeks of magnesium threonate supplementation resulted in significant improvement in overall cognitive ability and executive function. Greater increases in red‑blood‑cell magnesium were associated with greater cognitive benefit.9


A 2024 review on the neuroprotective effects of magnesium concluded that L‑threonate was able to increase magnesium CSF levels, enhance synaptic density, and reverse aspects of brain aging (in animals). The researchers concluded that magnesium threonate may be a potential therapeutic agent for attenuating cognitive decline to improve neurodegenerative conditions.10


A 2022 study concluded that compared with other magnesium compounds (such as magnesium chloride, magnesium citrate, and magnesium gluconate), magnesium L-threonate could significantly increase magnesium levels in the brain.11

Magnesium citrate

Magnesium citrate is considered a bioavailable form of magnesium and is often used in supplements, but research regarding the specific use of magnesium citrate in cognitive function is currently limited. 

A 2021 study in mice found that a single oral dose of magnesium citrate reduced pain sensitivity and inflammation, and slowed pain signal conduction. However, further studies in humans are required.12

Magnesium and dementia

As previously mentioned, magnesium plays a critical role in limiting oxidative stress and inflammation in the brain, supporting blood–brain barrier integrity, and stabilizing myelin and axons.13

Oxidative stress can significantly damage brain lipids, proteins, and DNA, which is known to be a major cause of Alzheimer’s disease.14 Cells affected by Alzheimer’s disease are found to have significantly lower cell viability, higher levels of reactive oxygen species, and higher apoptosis rates than control cells.15


A meta‑analysis of studies from 1991-2021 reported that people with Alzheimer’s disease tend to have lower magnesium levels than controls.16 A 2024 review suggested that both low and high serum magnesium levels are associated with higher dementia risk, with a lower risk for those in the intermediate range.17


Animal studies consistently show that magnesium supplementation can reduce neuroinflammation, preserve synapses, and improve learning and memory.18

A 2021 study in mice found that magnesium threonate supplementation prevented oxidative stress-related damage to neurons by decreasing reactive oxygen species (ROS) formation and apoptosis, as well as increasing cellular health and lifespan. Magnesium threonate also significantly reduced inflammatory pathways in the brain, indicating an important neuroprotective effect. However, further studies in humans are required to confirm these effects.19

Magnesium and Brain Health

Key takeaways

  • Icon Magnesium is essential for healthy cognitive function and may help reduce excitotoxicity and oxidative stress in the brain.
  • Icon Magnesium deficiency may increase the risk of developing dementia.
  • Icon Magnesium L‑threonate is one of the few forms that has been found to improve brain magnesium levels and cognitive function.

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Frequently Asked Questions about magnesium and brain health

Does magnesium prevent dementia?

While research suggests that low magnesium levels may increase the risk of developing dementia, evidence regarding magnesium supplementation and dementia prevention is limited. Some animal studies have shown that magnesium may help to reduce the oxidative stress in the brain associated with Alzheimer’s, but human studies are required to confirm this.

What is the best supplement to take to prevent Alzheimer's?

There is no evidence that a single supplement can help prevent Alzheimer’s. It is a disease with multiple causes, including genetics, diet, lifestyle factors, stress, environmental toxins, and more. However, research suggests that you can reduce the risk of developing Alzheimer’s with a nutritious diet, regular exercise, stress management, and supplements including magnesium and omega-3 fatty acids.

What form of magnesium is best for brain health?

Animal studies suggest that magnesium threonate may increase brain levels of magnesium more efficiently than other forms, as it is able to cross the blood-brain barrier and potentially reduce oxidative stress damage to neurons. Further research in humans is required to confirm these effects.

What happens to your brain when you take magnesium daily?

Depending on the form of magnesium and its bioavailability, taking magnesium daily may support the health and function of neurons, which can then support cognitive processes such as learning and memory. Some research suggests that magnesium supplementation may help to reduce oxidative stress in the brain and prevent damage to neurons from excitotoxicity (overactivity).

Does magnesium help with brain fog?

Magnesium supplementation may help to reduce brain fog symptoms by supporting the health and function of neurons (brain cells) and reducing oxidative stress in the brain. Magnesium may also help to reduce anxiety and improve healthy sleep patterns, which can also help with clearer thinking and concentration.

References

  1. Veer Patel, Nuraly S. Akimbekov, William B. Grant, Carolyn Dean, Xiaoqian Fang, Mohammed S. Razzaque; "Neuroprotective effects of magnesium: implications for neuroinflammation and cognitive decline"; Frontiers in Endocrinology; 2024 Sept

    https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2024.1406455/full

  2. Anna E. Kirkland, Gabrielle L. Sarlo, Kathleen F. Holton; "The Role of Magnesium in Neurological Disorders"; Nutrients; 2018

    https://www.mdpi.com/2072-6643/10/6/730

  3. Wenwen XUE, Jing YOU, Yingchao SU, Qinglu WANG; "The Effect of Magnesium Deficiency on Neurological Disorders: A Narrative Review Article"; Iranian journal of public health; 2019 Mar

    https://pmc.ncbi.nlm.nih.gov/articles/PMC6570791/

  4. Alzheimer's Drug Discovery Foundation & CognitiveVitality.org; "Magnesium"; 2025 Nov

    https://www.alzdiscovery.org/uploads/cognitive_vitality_media/Magnesium-Cognitive-Vitality-For-Researchers.pdf

  5. Nian-Sheng Tzeng, Chi-Hsiang Chung, Fu-Huang Lin, Ching-Feng Huang, Chin-Bin Yeh, San-Yuan Huang, Ru-Band Lu, Hsin-An Chang, Yu-Chen Kao, Hui-Wen Yeh, Wei-Shan Chiang, Yu-Ching Chou, Chang-Huei Tsao, Yung-Fu Wu, Wu-Chien Chien; "Magnesium oxide use and reduced risk of dementia: a retrospective, nationwide cohort study in Taiwan"; Current medical research and opinion; 2018 Jan

    https://pubmed.ncbi.nlm.nih.gov/28952385/

  6. Fan Chen, Jifan Wang, Yijie Cheng, Ruogu Li, Yifei Wang, Yutong Chen, Tammy Scott, Katherine L Tucker; "Magnesium and Cognitive Health in Adults: A Systematic Review and Meta-Analysis"; Advances in Nutrition; 2024 Aug

    https://www.sciencedirect.com/science/article/pii/S2161831324001066

  7. Adrian L Lopresti, Stephen J Smith; "The effects of magnesium L-threonate (Magtein®) on cognitive performance and sleep quality in adults: a randomised, double-blind, placebo-controlled trial"; Frontiers in nutrition; 2026 Jan

    https://pubmed.ncbi.nlm.nih.gov/41601871/

  8. TE Wroolie, K Watson, K Chen, D Balzafiore, E Reiman, N Rasgon; "OPEN LABEL TRIAL OF MAGNESIUM L-THREONATE IN PATIENTS WITH DEMENTIA"; Innovation in aging; 2017 Jun

    https://pmc.ncbi.nlm.nih.gov/articles/PMC6242385/

  9. Guosong Liu, Jason G Weinger, Zhong-Lin Lu, Feng Xue, Safa Sadeghpour; "Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial"; Journal of Alzheimer's disease; 2015 Oct

    https://pmc.ncbi.nlm.nih.gov/articles/PMC4927823/

  10. Veer Patel, Nuraly S Akimbekov, William B Grant, Carolyn Dean, Xiaoqian Fang, Mohammed S Razzaque; "Neuroprotective effects of magnesium: implications for neuroinflammation and cognitive decline"; Frontiers in endocrinology; 2024 Sep

    https://pmc.ncbi.nlm.nih.gov/articles/PMC11461281/

  11. Chengxiang Zhang, Qi Hu, Shifen Li, Feifei Dai, Wen Qian, Susan Hewlings, Ting Yan, Yubang Wang; "A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults"; Nutrients; 2022 Dec

    https://pmc.ncbi.nlm.nih.gov/articles/PMC9786204/

  12. Basar Koc, Servet Kizildag, Ferda Hosgorler, Hikmet Gumus, Sevim Kandis, Mehmet Ates, Nazan Uysal; "Magnesium Citrate Increases Pain Threshold and Reduces TLR4 Concentration in the Brain"; Biological trace element research; 2021 May

    https://pubmed.ncbi.nlm.nih.gov/32989649/

  13. Fan Chen, Jifan Wang, Yijie Cheng, Ruogu Li, Yifei Wang, Yutong Chen, Tammy Scott, Katherine L Tucker; "Magnesium and Cognitive Health in Adults: A Systematic Review and Meta-Analysis"; Advances in Nutrition; 2024 Aug

    https://www.sciencedirect.com/science/article/pii/S2161831324001066

  14. Olivia Sheppard, Michael Coleman; "Chapter 1 Alzheimer’s Disease: Etiology, Neuropathology and Pathogenesis"; Alzheimer’s Disease: Drug Discovery [Internet]; 2020 Dec

    https://www.ncbi.nlm.nih.gov/books/NBK566126/

  15. Francesca Romana Buccellato, Marianna D’Anca, Chiara Fenoglio, Elio Scarpini, Daniela Galimberti; "Role of Oxidative Damage in Alzheimer’s Disease and Neurodegeneration: From Pathogenic Mechanisms to Biomarker Discovery"; Antioxidants (Basel); 2021 Aug

    https://pmc.ncbi.nlm.nih.gov/articles/PMC8471953

  16. Ke Du, Xi Zheng, Zi-Tai Ma, Jun-Ya Lv, Wen-Juan Jiang, Ming-Yan Liu; "Association of Circulating Magnesium Levels in Patients With Alzheimer's Disease From 1991 to 2021: A Systematic Review and Meta-Analysis"; Frontiers in Aging Neuroscience; 2022 Jan

    https://www.frontiersin.org/journals/aging-neuroscience/articles/10.3389/fnagi.2021.799824/full

  17. Fan Chen, Jifan Wang, Yijie Cheng, Ruogu Li, Yifei Wang, Yutong Chen, Tammy Scott, Katherine L Tucker; "Magnesium and Cognitive Health in Adults: A Systematic Review and Meta-Analysis"; Advances in nutrition; 2024 Jul

    https://pmc.ncbi.nlm.nih.gov/articles/PMC11362647

  18. Tatsurou Serita, Mizuki Miyahara, Toshiyuki Tanimizu, Shohei Takahashi, Satoru Oishi, Taikai Nagayoshi, Ryuhei Tsuji, Hirofumi Inoue, Mariko Uehara, Satoshi Kida; "Dietary magnesium deficiency impairs hippocampus-dependent memories without changes in the spine density and morphology of hippocampal neurons in mice"; Brain Research Bulletin; 2017 Nov

    https://www.sciencedirect.com/science/article/pii/S0361923017307141

  19. Ying Xiong, Yu-Ting Ruan, Jing Zhao, Yu-Wen Yang, Li-Ping Chen, Ying-Ren Mai, Qun Yu, Zhi-Yu Cao, Fei-Fei Liu, Wang Liao, Jun Liu Xiong Y, Ruan YT, Zhao J, Yang YW, Chen LP, Mai YR, Yu Q, Cao ZY, Liu FF, Liao W, Liu J; "Magnesium-L-threonate exhibited a neuroprotective effect against oxidative stress damage in HT22 cells and Alzheimer’s disease mouse model"; World Journal of Psychiatry; 2022 Mar

    https://www.wjgnet.com/2220-3206/full/v12/i3/410.htm

Katie Stone - Naturopath

About the Author

Katie is a qualified Naturopath (BNatMed) and freelance writer from New Zealand. She specializes in all things health and wellness, particularly dietary supplements and nutrition. Katie is also a dedicated runner and has completed more half-marathons than she can count!

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