Attention-deficit/hyperactivity disorder (ADHD) is a common neurological (brain) condition. The main symptoms are difficulty concentrating, hyperactivity (excessive movement or energy), and impulsivity (acting before thinking). There’s evidence that taking magnesium supplements, a common and necessary mineral, can help manage ADHD symptoms. However, more research is needed to confirm this.
Magnesium promotes brain cell health and helps the brain cells form synapses (how cells communicate). It influences the signals between the cells and plays a role in patterns of brain activity. The effects of taking magnesium for ADHD symptoms may be due to its impact on neurotransmitters, the chemicals that transmit signals between brain cells and nerves.
1. Behavior and Emotions
In a 2021 study that looked at ADHD symptoms in 66 children, half of the children took magnesium and vitamin D supplements, while the rest took placebo (fake) supplements. After eight weeks, the children taking the real supplements had fewer total challenges with ADHD, including the emotional impact of the condition, difficulties with peer relationships, and internalizing (symptoms like low self-esteem, racing thoughts, and difficulties with self-control).
2. Cognitive (Mental) Function
Research suggests that magnesium supplements may help with cognitive symptoms of ADHD, which involve thinking and planning.
According to a 2016 study, children with ADHD ages 5-12 who took magnesium supplements experienced less inattention and hyperactivity, as well as better impulse control. However, more research is needed to fully determine how magnesium affects cognition.
3. Neurotransmitter Activity
Magnesium may affect several chemicals in the brain, including:
- Dopamine: This is associated with reward and pleasure, motivation, attention, focus, learning, and memory. A low number of dopamine receptors in the brain may be at the root of ADHD. Magnesium helps make and release dopamine.
- Serotonin: This helps with learning, memory, stress responses, and mood regulation, which ADHD can impact. Magnesium is also essential for making and releasing serotonin.
- Norepinephrine: This regulates your body’s fight or flight response, mood, attention, focus, learning, and memory. By acting on calcium channels in the brain, magnesium also slows down the activity of norepinephrine.
- Gamma-aminobutyric acid (GABA): This affects learning, memory, attention, focus, and emotional regulation. Magnesium can increase GABA receptor activity.
Magnesium for Adults With ADHD
For adults with ADHD, there’s also significant but limited evidence that magnesium can help with symptoms. In a 2021 study in adults with moderate cases of ADHD, taking magnesium supplements improved scores on tests measuring ADHD severity after 12 weeks for nearly half of the participants.
Despite the links, the exact relationship between magnesium and ADHD is unclear. Blood tests or hair samples may not show magnesium levels in the brain. Also, not every study has found magnesium to make a difference in ADHD symptoms. More research is needed to determine the exact role magnesium plays in ADHD.
Researchers have found several ways that magnesium supplements may help with certain ADHD symptoms.
Magnesium may be able to improve the following ADHD symptoms:
- Inattention: This refers to challenges in concentrating and staying focused. Compared to children taking a placebo, researchers found children taking magnesium to be better able to organize and complete tasks, listen when spoken to, and follow instructions.
- Hyperactivity: This is excessive, uncontrollable energy such as fidgeting, foot or hand tapping, and an inability to stay seated or calm. Supplementing with magnesium eased these symptoms.
- Impulsivity: Often occurring with hyperactivity, impulsivity is the ability to control your behavior. With ADHD, you have a harder time with impulsivity, resulting in interrupting others or talking at inappropriate times. Just as magnesium may help with hyperactivity symptoms, supplements may reduce impulsive behaviors too.
- Cognitive challenges: Magnesium supplements have been shown to improve executive cognitive function—how well you think, plan, and remember—among adults with ADHD. However, more research is needed to explore this relationship.
- Mental health: Children with ADHD often have trouble regulating their emotions, such as low self-esteem or feeling “different” from others. This can lead to rapid mood swings, difficulty controlling emotions, aggressiveness, and outbursts. Magnesium supplementation can be effective in reducing these symptoms.
- Behavioral problems: Many children with ADHD may have conduct or behavioral challenges, such as issues working with others, following instructions, or accepting authority. Regular supplementation with magnesium may reduce these problems.
The body absorbs 24-76% of the magnesium you consume, but there can be side effects when doses are too high. How much is safe to take per day depends on your age and sex at birth.
- The current safe limits are:
Age 0-6 months
No more than 30 mg a day should be given to newborns and infants up to six months old.
Age 1-3
80 mg is the recommended daily limit.
Age 4-8
130 mg per day is the recommended upper limit for children in this age range.
Age 9-13
Should take no more than 240 mg daily.
Age 14-18
In adolescence, 410 mg for adults born male at birth (AMAB) and 360 mg for adults born female at birth (AFAB) are the safe upper limits.
Adults (18+)
In AMAB adults, 400 mg/day for ages 19-30, and 420 mg/day for ages 31 and older. In AFAB adults, 310 mg/day for ages 19-30 and 320 mg/day for ages 31 and older.
While taking magnesium supplements for ADHD is relatively safe, there can be a few risks.
It’s possible to take too much magnesium. An overdose of magnesium (hypermagnesemia) can cause:
- Diarrhea
- Nausea
- Abdominal pain
Severe cases of magnesium overdose can cause breathing difficulties, irregular heartbeat, and cardiac arrest.
Given these risks, it’s important to be careful and to communicate with your healthcare provider. Talk to them before starting any new supplements.
Most people in the United States don’t get enough magnesium from their diet, which is why they may turn to supplements instead. However, it’s present in many different foods.
Foods rich in magnesium include:
- Leafy green vegetables like spinach and kale
- Nuts, especially almonds, cashews, or Brazil nuts
- Legumes, such as chickpeas, beans, lentils, seeds, and soybeans
- Fruit, such as bananas, dried apricots, or avocados
- Soy products, such as tofu or soy flour
- Whole grains like millet or brown rice
- Milk or dairy products
Well-balanced, nutritious diets help with ADHD symptoms. This includes fresh fruit and vegetables, lean proteins, omega-3 fatty acids (found in fish, walnuts, and Brazil nuts), and complex carbohydrates (kiwis, tangerines, apples, and others). You should also avoid sugary foods or drinks, caffeine, processed foods, and simple carbohydrates (white bread, corn syrup, and white rice).
Attention-deficit hyperactivity disorder (ADHD) involves difficulties focusing, paying attention, completing tasks, and self-regulating. People with ADHD have lower levels of the mineral magnesium. Researchers found taking supplements may help manage symptoms.
Magnesium is relatively safe to take. However, taking too much magnesium can cause side effects like diarrhea, nausea, and abdominal pain. Before trying magnesium for ADHD, be sure to talk to your healthcare provider.
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