Magnesium: The Nutrient You're Likely Missing

Magnesium is an essential mineral that is vital to many bodily functions. It is involved in over 300 enzymatic reactions, making it a great foundational supplement to incorporate for general health and well-being. Despite its importance, studies have shown that many people do not consume enough magnesium in their diets. Learn how this incredible mineral can help to support stress-related conditions (including anxiety, depression and sleep), improve memory, brain function, muscular disease, and reduce cardiovascular disease. Remember, investing in healthcare is wiser than paying for sick care.

Anxiety, Depression, Sleep, and Stress

The connection between sleep and mood is crucial for a happy and productive day. However, anyone who has had disrupted sleep knows it can lead to frustration, impatience and a bad temper. It may not seem like something to worry about, but the sleep-mood connection is critical. Difficulty sleeping can sometimes be the first symptom of depression and vice versa. A longitudinal epidemiological study found that 15 to 20 per cent of people diagnosed with insomnia will develop major depression. [1] Among people with depression, 75 per cent have trouble getting to sleep and staying asleep. [2]

This is where magnesium can help.

A 2017 randomised clinical trial on depression and anxiety found that patients treated with magnesium were quick to experience relief – some within two weeks. By the end of the trial, the researchers confirmed clinically significant improvements in depression and anxiety symptoms. [3]

Magnesium's mechanistic effect is related to the N-methyl-d-aspartate (NMDA) receptor, found in the peripheral nervous system and in the brain. Magnesium blocks the calcium channel in the NMDA receptor, dampening the excitatory signalling, reducing anxiety and promoting relaxation. [4] As a secondary effect, magnesium can improve sleep quality, making it an effective supplement for those suffering from sleep disorders. [5]

Memory and Brain Health

Memories are precious, serving as a collection of experiences that shape our personal, professional and collective identity. It is of considerable concern for the ageing population, as memory loss is a loss of who you are. [6]

A 2009 animal study found that increasing magnesium led to changes in the structure and function of brain cells involved in learning and memory. Specifically, it increased the number of synaptic connections between neurons, increased the activation of specific proteins important for learning and memory, and enhanced the signalling strength. The researchers believe that these changes are due to magnesium's effects on the NMDAR protein, which is important for learning and memory. [7]

Cardiovascular Diseases

Cardiovascular diseases (CVDs) are the leading cause of death globally, representing 32% of all deaths in 2019. [8] Most cardiovascular diseases are preventable and can be mitigated by improving general lifestyle factors such as exercise, eating fresh fruits and vegetables, quitting smoking, vaping and alcohol, and supplementing nutritional deficiencies.

For example, magnesium has been proven to help regulate heart rhythm by controlling the movement of other electrolytes, such as potassium and calcium, into and out of cells. Electrolytes are critical for generating and transmitting nerve impulses and regulating muscle contractions, including heart beating. [9]

In a 2013 study, lower circulating magnesium levels were associated with an increased risk of atrial fibrillation and coronary heart disease. [10]

A systematic review and meta-analysis showed that magnesium can be effective in the secondary prevention of cardiac arrhythmias. [11]

Muscular Diseases

Muscular disease often refers to disorders that attack the muscles and/or the associated tissues that control muscle function. As a result, individuals may suffer from losing strength, movement, coordination, and overall function of the muscles.

High-performance athletes and highly active individuals often use magnesium rubs to reduce muscle soreness and cramps and improve performance. But it can also support more severe forms of muscle disorders. Personal accounts from Multiple Sclerosis sufferers have found magnesium help to soothe muscle spasms. [12]

A 2003 study found magnesium may help some forms of Myositis, specifically recessive hereditary inclusion body myopathy. Magnesium is an essential co-factor for the bi-functional enzyme UDP-N-acetylglucosamine 2-epimerase/N-acetylmannosamine kinase (GNE/MNK), which may help to recover the efficiency of either the epimerase or the kinase activity of this enzyme. [13]

Some intervention studies in the scientific sphere suggest magnesium for patients of fibromyalgia, however, the research in this area is still in the early stages of development. [14]

The Role of Smidge® Morning and Evening Magnesium Supplements

Smidge® Morning and Evening Magnesium supplements are high-quality magnesium supplements that provide numerous health benefits. These supplements are designed to be easily absorbed by the body, providing optimal magnesium levels throughout the day. Smidge® Morning Magnesium contains magnesium malate, orotate and taurinate in equal amounts and small batches. Smidge® also adds boron, which helps your body absorb all that magnesium goodness and supports strong bones. Smidge® Evening Magnesium contains a premium form of magnesium called glycinate complex, plus a   magnesium oxide form. The formula is designed to be gentle and calming. The unique formula of Smidge® Morning and Evening Magnesium supplements doesn't include magnesium citrate, which may cause gastric upset.



[1] Sleep disturbance and psychiatric disorders: a longitudinal epidemiological study of young adults.

[2] Depression and sleep: understanding the connection.

[3] Role of magnesium supplementation in the treatment of depression: A randomized clinical trial.

[4] The role of magnesium in neurological disorders.

[5] Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. 

[6] Memory.

[7] Enhancement of learning and memory by elevating brain magnesium. 

[8] Cardiovascular diseases (CVDs).

[9] Magnesium and the heart: antiarrhythmic therapy with magnesium.

[10] Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. 

[11] Evaluating the effect of magnesium supplementation and cardiac arrhythmias after acute coronary syndrome: a systematic review and meta-analysis. 

[12] 2 great things that go great together: calcium and magnesium. 

[13] Magnesium may help patients with recessive hereditary inclusion body myopathy, a pathological review.

[14] Magnesium and Fibromyalgia: a literature review.