As Healthcare Practitioners we see clients arrive in January with the same set of goals: sleep better, feel less stressed, and sharpen mental performance so they can tackle work and life with renewed energy. Magnesium is a foundational mineral for neurological function, sleep regulation and cellular energy, which in practice delivers best results when paired thoughtfully with cofactors that target specific clinical goals.

Magnesium + Sleep Cofactors: A Night-Time Restorative

Clear and focused energy starts with a good night’s sleep; however nearly half of Australian adults are not getting enough good quality sleep.¹ Magnesium status is linked to circadian rhythm in several ways. Human studies have shown magnesium to improve sleep by increasing sleep efficiency and sleep time, reducing sleep latency, and increasing serum melatonin and reducing serum cortisol, supporting a healthy circadian rhythm.^2,3 Glycine is a non-essential amino acid that plays important roles in sleep and relaxation. Along with gamma-aminobutyric acid (GABA), glycine is considered one of the most important inhibitory neurotransmitters.⁴ In clinical trials on individuals with insomniac tendencies or restricted sleep time, a single 3 g dose of glycine before bed improved sleep quality, as observed by reduced sleepiness and fatigue during the day, shortened latency to sleep onset and to slow-wave sleep, and subjective improvement in sleep quality and satisfaction with sleep.^5-7 Traditionally, the leaf or aerial parts of Lemon Balm (Melissa officinalis) have been used in Western traditional medicine for sleep disorders of nervous origin.⁸ Multiple human clinical trials have shown Lemon Balm to improve sleep quality and reduce insomnia related to anxiety.⁹ In Traditional Chinese Medicine, Zizyphus (Ziziphus jujuba var. spinosa) seed is listed amongst herbs that nourish the Heart and calm the Spirit, used for palpitations with insomnia and anxiety from Deficient Heart Blood and Deficient Liver Yin.¹⁰ In a clinical trial, supplementing Zizyphus before bed significantly improved sleep quality compared to placebo (p=0.046).¹¹

Clinical tip: Combine magnesium + sleep cofactors with good sleep hygiene for a restful night’s sleep.

Magnesium + Calming Cofactors: Supporting Resilience and Stress Recovery

Everyone experiences stress from time to time, but when stress is chronic it can negatively impact both physical and mental health. Excess cortisol from ongoing stress impacts the sleep-wake cycle, suppressing melatonin production and triggering insomnia and daytime fatigue.  Randomised controlled trials show that magnesium supplementation can reduce serum cortisol in stressed students¹²  and in elderly patients.¹³ Supplementation with magnesium plus vitamin B6 relieved depression and anxiety and increased capacity for physical activity in daily life in stressed patients with low serum magnesium.¹⁴ Withania root significantly decreased serum cortisol levels compared to placebo in two randomised, double-blind trials involving adults experiencing chronic stress. Participants also experienced a reduction in stress.^15,16 Vitamin C supplementation for two months significantly reduced elevated plasma cortisol levels in women with hypercortisolaemia due to chronic stress.¹⁷ A meta-analysis of 16 randomised controlled trials found that supplementation with B vitamin complex significantly reduced symptoms of stress in both healthy and at-risk populations (p=0.03).¹⁸

Clinical tip: Combine with mindfulness practices for holistic stress management.

Magnesium + Cognitive Cofactors: Enhancing Focus and Mental Energy

Supporting cognitive function can help clients get back into school and work with renewed focus after the holiday break. Magnesium plays an important role in supporting cognition and neural homeostasis, thanks to its neuroprotective, antioxidant and anti-inflammatory effects. It also modulates many neurotransmitters. Optimal magnesium intake is associated with a lower dementia risk and better cognitive performance.¹⁹ Bacopa is considered a medhya rasayana in Ayurvedic medicine, a herb that nourishes the mind and intellect. It is indicated for improving learning, memory and concentration; and is rejuvenating for the nervous system.²⁰ Bacopa has shown benefit for cognitive function in ADHD trials.²¹ Saffron is a nootropic herb with neuroprotective and cognition-enhancing effects. Trials have found cognitive benefits in conditions including dementia²² and ADHD,^23-25  with similar efficacy to standard medications. Nootropic nutrients are also important. Acetyl-L-carnitine reduced physical and mental fatigue while enhancing cognitive function in elderly patients with chronic fatigue.²⁶ Tyrosine effectively enhanced cognitive performance, particularly in short-term stressful and/or cognitively demanding situations.²⁷ A meta-analysis also found that B vitamin supplementation can lead to a small but significant improvement in global cognitive function in older adults.²⁸

Clinical tip: Short-term supplementation can have immediate benefits for cognitive function; however best results are seen when supplements are taken consistently.

Putting it into Practice

Help your clients start the year with energy, vitality and mental focus by selecting the right magnesium + cofactors combination for them. Improving sleep, relieving stress, and enhancing cognition through targeted magnesium support will get the year off to a well-balanced and productive start.

References

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3. Held K, Antonijevic IA, Künzel H, Uhr M, Wetter TC, Golly IC, et al. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002 Jul;35(4):135-43.

4. Bowery NG, Smart TG. GABA and glycine as neurotransmitters: a brief history. Br J Pharmacol. 2006 Jan;147(Suppl 1):S109-19.

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6. Inagawa K, Hiraoka T, Kohda T, Yamadera W, Takahashi M. Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep Biol Rhythms. 2006 Feb;4(1):75-7.

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8. British Herbal Medicine Association’s Scientific Committee. British Herbal Pharmacopoeia. Bournemouth: BHMA; 1983.

9. Oliveira MV, Garguerra JA, Lamas CB, Laurindo LF, Rodrigues VD, Sloan KP, et al. Unraveling the effects of Melissa officinalis L. on cognition and sleep quality: A narrative review. International Journal of Molecular Sciences. 2025 Oct 30;26(21):10566. DOI:10.3390/ijms262110566

10. Pharmacopoeia Commission of the People’s Republic of China. Pharmacopoeia of the People’s Republic of China, English Edn. Beijing: Chemical Industry Press; 1997.

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13. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9.

14. Noah L, Dye L, Bois De Fer B, Mazur A, Pickering G, Pouteau E. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health. 2021 Dec;37(5):1000-9. DOI: 10.1002/smi.3051.

15. Choudhary D, Bhattacharyya S, Joshi K. Body weight management in adults under chronic stress through treatment with ashwagandha root extract: a double-blind, randomized, placebo-controlled trial. J Evid Based Complementary Altern Med. 2017 Jan;22(1):96-106. DOI: 10.1177/2156587216641830.

16. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. DOI: 10.4103/0253-7176.106022.

17. Beglaryan N, Hakobyan G, Nazaretyan E. Vitamin C supplementation alleviates hypercortisolemia caused by chronic stress. Stress Health. 2023 Nov 27 [Ahead of print]. DOI: 10.1002/smi.3347.

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19. Varga P, Lehoczki A, Fekete M, Jarecsny T, Kryczyk-Poprawa A, Zábó V, et al. The role of magnesium in depression, migraine, alzheimer’s disease, and cognitive health: a comprehensive review. Nutrients. 2025;17(13):2216. DOI: 10.3390/nu17132216

20. Pole S. Ayurvedic medicine: the principles of traditional practice. Philadelphia: Churchill Livingstone; 2006.

21. Dave UP, Dingankar SR, Saxena VS, Joseph JA, Bethapudi B, Agarwal A, et al. An open-label study to elucidate the effects of standardized Bacopa monnieri extract in the management of symptoms of attention-deficit hyperactivity disorder in children. Adv Mind Body Med. 2014;28(2):10-15.

22. Avgerinos KI, Vrysis C, Chaitidis N, Kolotsiou K, Myserlis PG, Kapogiannis D. Effects of saffron (Crocus sativus L.) on cognitive function. A systematic review of RCTs. Neurological Sciences. 2020 Oct;41(10):2747-54.

23. Pazoki B, Zandi N, Assaf Z, Moghaddam HS, Zeinoddini A, Mohammadi MR, et al. Efficacy and safety of saffron as adjunctive therapy in adults with attention-deficit/hyperactivity disorder: a randomized, double-blind, placebo-controlled clinical trial. Adv Integr Med. 2022 Mar;9(1):37-43. DOI: 10.1016/j.aimed.2022.01.002

24. Khaksarian M, Ahangari N, Masjedi-Arani A, Mirr I, Jafari H, Kordian S, et al. A comparison of methylphenidate (MPH) and combined methylphenidate with Crocus sativus (Saffron) in the treatment of children and adolescents with ADHD: a randomized, double-blind, parallel-group, clinical trial. Iran J Psychiatry Behav Sci. 2021 Sep;15(3):e108390. DOI: 10.5812/ijpbs.108390

25. Baziar S, Aqamolaei A, Khadem E, Mortazavi SH, Naderi S, Sahebolzamani E, et al. Crocus sativus L. versus methylphenidate in treatment of children with attention-deficit/hyperactivity disorder: a randomized, double-blind pilot study. J Child Adolesc Psychopharmacol. 2019 Apr;29(3):205-212. DOI: 10.1089/cap.2018.0146

26. Malaguarnera M, Gargante MP, Cristaldi E, Colonna V, Messano M, Koverech A, Neri S, Vacante M, Cammalleri L, Motta M. Acetyl L-carnitine (ALC) treatment in elderly patients with fatigue. Archives of gerontology and geriatrics. 2008 Mar 1;46(2):181-90.

27. Jongkees BJ, Hommel B, Kühn S, Colzato LS. Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands—A review. Journal of psychiatric research. 2015 Nov 1;70:50-7.

28. Berg J, Grant R, Siervo M, Stephan BC, Tully PJ. Efficacy of B Vitamin Supplementation on Global Cognitive Function in Older Adults: A Systematic Review and Meta-analysis. Nutrition Reviews. 2025 Dec;83(12):2256-67.