Magnesium and ADHD

Magnesium is seeing a lot more exposure in the media right now and it’s pretty clear why. 

Magnesium is an essential mineral that plays a significant role in over 300 metabolic and regulatory processes within the body that we currently know of (1,2,3). However, although the benefits of these biological interactions continue to be uncovered, insufficient magnesium uptake is still being seen worldwide.

Unfortunately, the body doesn’t produce magnesium by itself, and so to achieve recommended daily allowances (RDAs), we rely purely on diet. For individuals who are often predisposed to nutritional deficiencies, like those with neurological conditions such as ADHD (Attention Deficit and Hyperactivity Disorder), inadequate uptake is common, and research suggests that this can exacerbate symptoms related to cognition and behaviour. 

This article aims to summarise our current understanding of how magnesium works with our internal network, and determine whether and which supplementation could be beneficial for maintaining adequate levels, improve cognitive function, and as a result, the health and wellbeing of individuals with ADHD (4). 

Magnesium’s role in health:

Magnesium helps with multiple functional processes throughout the body. Its heavily involved in the transportation and metabolism of other vital nutrients (5), and simultaneously promotes anti-inflammatory, anti-oxidant responses, tissue/bone development, DNA/RNA and energy synthesis and supports nerve impulse, brain chemical processing (neurotransmission) and muscle contraction (6). This not only makes it a crucial part of biochemical interactions that regulate blood glucose levels, blood pressure, hormones and cognition, but makes it vital for our day-to-day physical performance and wellbeing.

Magnesium is often described as having a “calming”(7)  influence over the central nervous system. This has been attributed to its participation in nerve signalling within the central nervous system, and neurological communication involved navigation of neurological pathways.(8)  

How Magnesium impacts the brain:

Insufficient magnesium uptake has been linked to inconsistencies of the hypothalamic-pituitary-adrenal axis (HPA axis)(9). This is a part of the brain that controls processes such as hormonal activity, involved in stress response, and also affects memory and focus (10). Optimal functionality of the HPA axis helps to protect us from emotional dysregulation which contributes toward depressive or anxious states(11). This is normally assisted by the secretion of feel-good neurotransmitters, (such as dopamine and serotonin) which are generated through the uptake of certain nutrients, including magnesium, and are essential for good cognition, mood regulation  and even sleep quality. For those with neurological conditions such as ADHD, neurotransmission is already compromised (12), and there is evidence to suggest a reduction in HPA axis activity. This means that behaviours related to ADHD such as impulsivity, inattention and emotional disturbance could be exacerbated by nutritional deficits and expose these individuals to mental health concerns.(13)   

On the flip side, there have been multiple studies that have shown improved outcomes for people with elements of cognitive dysregulation related to mood disorders or neurological conditions after dietary magnesium supplementation (14). Increased uptake has been associated with better psychological health, clearer thinking and a reduction in uncontrolled behaviour. (15)   

So, let’s take little look into how magnesium is absorbed by the body and the signs of deficiency.

Magnesium absorption, how it works and signs of deficiency:

Although extreme hypomagnesaemia (magnesium deficiency) is fairly uncommon (16), nutritional research continues to identify shortcomings in magnesium status and insufficiency to meet RDAs.  Given the large role magnesium plays in metabolic processes, accumulative magnesium deficiencies could expose people to health conditions later in life. These include reduced cardiovascular health, diabetes, osteoporosis, thyroid conditions, chronic fatigue, in some cases, psychological conditions (17). This means that increased magnesium uptake could actually be a preventative measure for disease.  

Unfortunately, as we don’t produce magnesium by ourselves, dietary uptake is crucial, and richest sources are found in green leafy vegetables (spinach, kale, avocado broccoli), wholegrain bread, wholegrain cereals, brown rice, nuts (almonds, peanuts cashews), legumes (black beans/edamame), with smaller amounts found in fish, meat, dairy products (18). There are also certain nutrients that can promote absorption including omega 3, B6 vitamin D and amino acids, or in some cases low levels protein; or limit it, such as alcohol.

Once ingested, magnesium status is regulated by the intestines and kidneys, and primarily stored in the bone, and soft tissue. The proportion of magnesium that is absorbed from the intestines (or gut) depends on a few things: current magnesium status (how much is already in the body), the amount of magnesium consumed, and the type of magnesium consumed - but more on that later. 

But even for those who maintain a varied diet, the amount of magnesium-rich food people consume, is rarely enough (and is often compromised by cooking processes etc.), which is worse for people with nutritional barriers.  

Why deficient uptake is common:

Because of the way in which magnesium is absorbed and stored, there are some people who may be higher risk of magnesium deficiency than others. These people range from having reduced uptake as a consequence of restrictive or poor diet, or reduced efficiency for absorption. Impacted efficiency is often related to certain health conditions (especially intestinal or kidneys function), taking certain medications (e.g. diuretics, antibiotics, stimulants etc) , and even age can be a contributing factor. 

Early signs of deficient uptake aren’t always obvious and can be confused with other health conditions or nutritional status. Symptoms can present as weakness and fatigue, loss of concentration and negative emotional states,   and for those people who are already living with neurological conditions that affect all of these areas (you guessed it: ADHD), even early symptoms can be more severe. 

Additionally, research indicates that people with neurological conditions are more likely to live with nutritional deficiencies-magnesium being one.  Disordered eating behaviours are regularly associated with characteristics of ADHD (such as binge eating),  often as a way of regulating mood states and/or energy fluctuations (19). This has been amplified through the influx of easily accessible, addictive ultra-processed foods high in dangerous levels of sugar, salt and unhealthy fats now circulating in Western cultures. Increased consumption of this type of food (which is energy dense but nutritionally poor), has had a consequential effect on the health status of the population in general. But for neurodiverse individuals, who are also more likely to be sensitive to nutritional inadequacies, it is just another hurdle to overcome on the journey to achieve adequate intake, and so supplementation is often recommended.  

Different types of Magnesium supplements and how they work:

RDAs for magnesium doses for healthy UK adults are 270mg for women and 300mg for men and is generally considered a safe supplement as in most cases, the body will get rid of any unwanted excess by itself (unless comprised by renal function).   However, there are so many available varieties of magnesium on the market these days that even for those of us with some nutritional knowledge, this can be confusing at best, not to mention pretty overwhelming for those that don’t. 
The magnitude of which magnesium assists aforementioned bodily processes, largely depends on how much is absorbed and this can vary depending on the form of magnesium consumed.  

The more common ingestible forms of magnesium available are:
 - Magnesium Aspartate, 
 - Magnesium Lactate, 
 - Magnesium Taurate 
 - Magnesium Citrate 
 - Magnesium Glycinate (20)  

There are others, such as magnesium Oxide, Chloride and Sulfate but these varieties are inorganic and considered less easily absorbed by the gut,  and more commonly sold as therapeutic products that work through topical application or in salts to treat physical conditions related to muscular contraction over cognition and behavioural outcomes. 

Best Magnesium forms for cognition:

All ingestible forms have their benefits, some more favourable on the digestive system (lactate, citrate and glycinate), others showing a higher bioavailability/rate of absorption (aspartate, citrate, glycinate) depending on amount and timing of dosage . Different varieties can affect biochemical reactions as a result of chelation (being merged with other nutrients), which can create distinctions in how they are absorbed and the impact they have on health outcomes.

Magnesium Citrate is chelated with organic acids which raises the PH of the gut when ingested to aid absorption.  Higher doses are widely acknowledged for treatment of constipation, and studies that monitor the use of this variety note more gastrointestinal complaints from subjects which deter people from consistent use of this form.   Whereas, Taurate and Glycinate are both chelated with amino acids which are better at crossing the blood brain barrier and are notably more easily digestible . Interestingly, magnesium Taurate is used less for correcting deficiency and brain function, and is more widely acknowledged for uses in blood pressure, migraines and heart health  , whereas Glycinate and Citrate and have been identified as having a positive relationship with psychological wellbeing (21).    

This being said, absorption largely depends on individual health and lifestyle and the majority of human studies to date have been performed on subjects without any health conditions. Therefore, for people with ADHD, the best bet is to aim for forms that claim to improve cognition, and with it, symptoms of emotional and behavioural instability that could impact quality of life. 

Magnesium glycinate is noted as having less of an impact on those with gastrointestinal complaints as well as high bioavailability, which makes it ideal for ongoing supplementation. It has boasted efficacy at crossing the blood-brain barrier which may promote positive neurological outcomes (22).  For these reasons it’s is the form of magnesium that has been chosen for the get dopa formula, so let’s take a deeper look into this form and why it could be beneficial for ADHD support.

Magnesium Glycinate:

One of the more easily absorbed forms of magnesium (23), Magnesium Glycinate combines magnesium and glycine. It is reported as being more gentle on the digestive system, which means a higher dose is more easily absorbed and could make it a more viable option for those people with digestive considerations and/or sensitive stomachs. 

While glycine and magnesium both have separate health benefits, glycine is an amino acid that acts as a neurotransmitter (chemical messenger), which boasts anti-inflammatory and neuro-protective properties (24). This suggests that it aids the coordination of neuro activity by easily binding to receptors,  protects the brain from damage and has recognised calming effects on the central nervous system.  

Moreover, although evidence is limited, amino acids could assist with the performance of the HPA axis,  and amino acids are used by the body to make protein, which is essential for daily functioning, and can actually help with the uptake of magnesium! Therefore, merged with magnesium, this variety may be more effective at regulating neurological performance, and with it, relieving symptoms such as stress, low mood, negative behavioural outcomes and insomnia, that all maintain psychological wellbeing. 

For people living with ADHD, Magnesium Glycinate’s neurological bioavailability and impact on brain health could help to manage neurological barriers, and make it more beneficial for cognitive performance. This may also reduce symptoms of psychological stress often associated with neurodevelopmental disorders.

Other nutrients used in the get dopa formula that could help with magnesium uptake:

Due to the complexity of the brain and the multitude of impact of ADHD, currently, treatment with single-nutrient approach has shown limited findings  and, I mentioned earlier that there are certain nutrients that help with the uptake/metabolism of others. I’ll be going into this in a bit more detail in my next article about Supplements for ADHD Support but for now, here’s some of benefits of other nutrients listed in the get dopa formula and their relationship with magnesium:

•    B6- There have been multiple studies identifying the beneficial effects of B6 on magnesium uptake.  It has been identified as improving magnesium bioavailability (25), and some studies have identified a calming effect on the central nervous system which resulted in improved behavioural outcomes. B6 is crucial for the dopamine synthesis and therefore, mediator of neurological health.

•    Tyrosine and Phenylalanine- Tyrosine and phenylamine are amino acids that assists with neurotransmission and determine levels of dopamine and norephedrine in the brain that help with attention, cognition and mood (26). Magnesium is essential for this process, and plays an indirect role in their breakdown and availability .

•    Folate (B9)/B12- Both vitamins assist with neurotransmission synthesis which can heavily impact psychological status and behaviour associated with some mental health conditions (27),  some studies demonstrating improvement of diagnosed psychological disorders like ADHD. There has been evidence to suggest a positive correlation between folate and magnesium and B12 and magnesium which means that both B12 and folate could help with magnesium uptake.(28)

•    Zinc- This is another nutrient that has been identified in other studies as being deficient in individuals with a diagnosis of ADHD. Just like magnesium, it helps to regulate the central nervous system which may provide a positive influence on mood, memory, behaviour, and overall mental health (29). Zinc also contributes to neurotransmitter synthesis, more specifically serotonin metabolism, which as we know, plays a huge role in regulation of psychiatric health. In studies where it’s been used along-side magnesium to improve symptoms of ADHD, it’s shown positive outcomes(30).  

•    Chromium- Chromium plays an important role in energy balance by assisting with the metabolism of essential nutrients, and regulation of blood sugar levels in the body.  Some studies have identified an improvement in this process through the interaction of supplementing both chromium and magnesium together over just chromium alone which suggests a strong interaction (31).

The Bottom Line:

So there you go, magnesium is evidently an important nutrient for sustaining optimal daily functionality. Its bioavailability can be affected by the presence of other nutrients (or lack thereof), and status is heavily dependent on multiple factors, including health, genetics and lifestyle factors, but the role it plays within the maintenance of our overall health is clear. That being said, most of us don’t get enough from our diet, and there is still limited evidence surrounding different forms of magnesium. From a scientific perspective, we’re only really now scratching the surface of what magnesium has to offer, but overall, there’s clearly value in supplementation for most people and it is often recommended, especially for those who require cognitive support.

Written by Bernie Mertens - Nutritionist.