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How Magnesium Supplements May Help Alleviate Symptoms of Brain Fog

brain fog Mar 20, 2023
Food and supplement sources of magnesium for brain fog.

Do you ever feel like you can’t focus and remember things? You're not alone. Brain fog in women is incredibly common and frustrating. This is especially true for women going through menopause.

Magnesium is essential for healthy brain function and when intake is low, fuzzy thinking can settle in. In this article, we’ll discuss how magnesium can help alleviate symptoms of brain fog.

What is Magnesium?

Magnesium is an essential mineral that is required for energy production, blood pressure regulation, muscle and nervous system function and many other biochemical reactions in the body.

It’s found in many foods and available in supplement form. Low levels of magnesium can increase chronic stress on the body that can impact your mental clarity. Additional stress can also make you more susceptible to experience brain fog or memory loss.

The Brain Fog Magnesium Connection

Given that magnesium is responsible for over 300 chemical reactions in the body, it’s no surprise that a lack of magnesium can trigger many physical, cognitive and mental health problems, including brain fog.

Common symptoms of brain fog from magnesium deficiency include:

  • Poor concentration
  • Poor memory, memory problems or forgetfulness
  • Mental fatigue
  • Migraine headaches
  • Irritability
  • Lack of sleep or insomnia
  • Chronic fatigue syndrome
  • Muscle cramps (which can also impact sleep)

If you’re experiencing a collection of these symptoms, chat with your doctor. They can order a blood test to check your magnesium levels.

Benefits of Magnesium for Cognitive Function

As discussed previously, magnesium is responsible for energy production. Given that your brain consumes over 20% of your body’s energy, supporting energy production is a big deal.

If you don’t have enough magnesium, it can negatively impact your cognitive performance. While low magnesium levels are linked to disease and dysfunction, adequate magnesium levels can be neuroprotective.

Menopausal women are especially susceptible to experiencing brain fog because of hormonal changes. Getting enough magnesium can help to reduce brain fog as well as the severity of hot flashes and night sweats, and other common symptoms of menopause.

Read The 6 Best Vitamins and Supplements to Help Brain Fog here.

Recommended Daily Intake of Amount of Magnesium

According to the National Institutes of Health, the recommended daily intake of magnesium for women over the age of 30 (who are not pregnant or lactating) is 320mg per day.

Sources of Magnesium

Magnesium can be found in a wide range of food sources. It is also available in supplement form, which can be taken in capsule, tablet, or powder form.

Foods High in Magnesium

According to the National Institutes of health, magnesium is found in dark leafy greens, nuts and seeds, legumes, whole grains, dairy products and some fortified items such as breakfast cereals.

Here is a list of magnesium rich foods:

Nuts and Seeds:

Nuts and seeds are also excellent sources of magnesium. A single ounce of almonds contains 80 mg of magnesium, while a single ounce of pumpkin seeds contains 156 mg.

Other nuts and seeds rich in magnesium include:

  • Chia Seeds
  • Dry roasted cashews
  • Flaxseeds
  • Peanuts and/or peanut butter

Leafy greens and vegetables:

Green leafy vegetables such as spinach, kale, and collard greens, are packed with magnesium. A half cup of cooked spinach contains 78 mg of magnesium. 

Other veggies include:

  • Broccoli
  • Carrots
  • Potatoes (with skin)


Legumes, such as beans and lentils, are also high in magnesium. A single cup of cooked black beans contains 120 mg of magnesium.

Whole grain products:

Whole grains, such as quinoa and brown rice, are also good sources of magnesium. A single cup of cooked quinoa contains 118 mg of magnesium.

Dairy and soy products:

Dairy products, such as yogurt and milk, are also good sources of magnesium. A single cup of plain yogurt contains 42 mg of magnesium.

Magnesium Supplementation

For those who are unable to get enough magnesium through diet alone, supplementing with magnesium can help.

Forms of magnesium include:

  • Magnesium oxide
  • Magnesium citrate
  • Magnesium glycinate

It is important to speak to your doctor to determine which form of magnesium is the best for you, and to assist in determining the appropriate dosage, as it can vary based on your age and other any other medications you’re currently taking.

Potential Side Effects

Although magnesium is considered generally safe, supplementing it can cause digestive issues for some women. After all, magnesium is the primary ingredient in some laxatives, like milk of magnesia.

The good news is if you’re someone who struggles with constipation, getting enough magnesium in can help you stay regular, which can also help you think clearly.

Supplements can interact with certain medications, so it is important to speak to your doctor before taking any magnesium supplement.

Other Supplements to Consider in Your Battle Against Brain Fog

For a complete list of the best vitamins for brain fog, read the article: The 6 Best Vitamins and Supplements to Help Brain Fog

In this article, we discuss:

  • B Vitamins (B12)
  • Vitamin C & D
  • Omega-3 Fatty Acids
  • Magnesium
  • Zinc


Magnesium is an essential mineral for your body. Getting enough magnesium can support you physically and mentally to aid you in reducing brain fog. Along with a healthy diet and lifestyle changes clear thinking can be possible again.

Always talk to your doctor before taking any magnesium supplement, as it can interact with certain medications. 

*The information in this article is for informational purposes only. Always consult with your doctor regarding health concerns, supplements, and diet changes.

Questions? Contact Francine Here

Meet the Coach

Hey there! I'm Francine, a speech-language pathologist turned memory health coach with a passion for helping you overcome your memory problems.

In my practice, I help women just like you trade memory problems for confidence and clarity everyday so you can think clearly and remember easily, without constant self-doubt weighing you down. 

If you're struggling with poor recall and foggy thinking, you're in the right place and I want to help you!


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