Dopamine is an important neurotransmitter that plays a role in motivation, pleasure, cognition, memory, attention, and motor control. Low levels of dopamine have been associated with conditions like depression, anxiety, addiction, Parkinson’s disease, and ADHD.
Magnesium is an essential mineral that plays a role in hundreds of biochemical reactions in the body and brain. Research suggests that magnesium may help increase dopamine levels through several mechanisms:
Magnesium regulates calcium channels
Magnesium blocks NMDA receptors, which are glutamate receptors located on dopamine-releasing neurons. NMDA receptor overactivation can lead to excessive calcium influx, which is toxic to neurons.
By blocking NMDA receptors, magnesium prevents calcium over-influx and protects dopamine neurons from damage. This allows more dopamine to be released from surviving neurons.
Magnesium is a cofactor for tyrosine hydroxylase
Tyrosine hydroxylase is the rate-limiting enzyme involved in dopamine synthesis. It converts the amino acid L-tyrosine into L-DOPA, the direct precursor of dopamine.
Magnesium is a required cofactor for tyrosine hydroxylase activity. Without sufficient magnesium, tyrosine hydroxylase activity is impaired, resulting in lower dopamine synthesis.
Supplementing with magnesium can increase tyrosine hydroxylase activity and dopamine production by ensuring this enzyme has enough of its required mineral.
Magnesium may enhance dopamine receptor sensitivity
Animal studies indicate that magnesium deficiency is associated with a reduction in dopamine D1 and D2 receptor density and sensitivity in the brain. This suggests that without adequate magnesium levels, dopamine neurotransmission is impaired.
By optimizing magnesium status, dopamine receptors become more responsive to dopamine in the synapse. This enhances dopaminergic signaling throughout the brain.
Magnesium may boost dopamine release
One study found that giving magnesium supplements to rats for 8 weeks increased dopamine release in the striatum compared to control rats. The striatum is a brain region with high concentrations of dopaminergic neurons.
Researchers speculate this effect may be due to magnesium blocking NMDA receptors on dopamine terminals, preventing calcium over-influx and allowing more dopamine to be released.
Magnesium regulates adrenal function
The adrenal glands produce important hormones like cortisol and adrenaline, which help regulate dopamine activity. Chronically high cortisol and adrenaline can dysregulate dopamine receptors.
Magnesium helps regulate adrenal gland function and hormonal output. By preventing overactivation of the adrenals, magnesium may help maintain optimal dopamine signaling.
Magnesium improves sleep quality
Poor sleep decreases dopamine receptor sensitivity and disrupts circadian rhythms that regulate dopamine release. Magnesium has been shown to improve sleep quality, which benefits dopamine function.
One study gave older adults 500 mg magnesium daily for 8 weeks, which increased their sleep time, sleep efficiency, and melatonin levels compared to placebo.
Magnesium reduces inflammation
Neuroinflammation interferes with dopamine activity and damages dopamine-releasing neurons. As an anti-inflammatory nutrient, magnesium may protect dopaminergic neurotransmission by reducing neuroinflammation.
How does magnesium increase dopamine? Summary of mechanisms
In summary, current research suggests magnesium may increase dopamine levels and activity through several mechanisms:
- Protecting dopamine neurons by blocking NMDA receptors
- Activating the tyrosine hydroxylase enzyme to increase dopamine synthesis
- Enhancing dopamine receptor sensitivity
- Boosting dopamine release in the striatum and other dopaminergic brain regions
- Regulating adrenal hormone output
- Improving sleep quality
- Decreasing neuroinflammation
What is the recommended magnesium intake?
The recommended dietary allowance (RDA) for magnesium is:
- 310-320 mg per day for women
- 400-420 mg per day for men
However, many experts believe the RDA is too low. They recommend getting 420-480 mg per day to optimize magnesium status.
The top magnesium-rich foods include:
| Food | Magnesium (mg per serving) |
|---|---|
| Almonds, 1 oz | 80 |
| Spinach, 1 cup cooked | 78 |
| Dark chocolate, 1 oz | 64 |
| Avocado, 1 medium | 59 |
| Black beans, 1 cup cooked | 60 |
| Edamame, 1 cup | 50 |
| Salmon, 3 oz | 26 |
Supplementing with 200-400 mg magnesium glycinate or magnesium citrate can help fill any dietary gaps.
Magnesium and dopamine-related conditions
Based on its ability to raise dopamine activity, magnesium supplements have been studied for conditions involving low dopamine like:
Depression
Clinical trials demonstrate that 125-450 mg magnesium supplementation for 4-12 weeks significantly improves depressive symptoms better than placebo.
Anxiety
One study found that magnesium supplementation decreased anxiety scores by 18% compared to placebo over 8 weeks in stressed but otherwise healthy adults.
ADHD
Children with ADHD were found to have lower magnesium levels. Some research shows magnesium supplements can reduce hyperactive behavior and improve cognitive function in children with ADHD.
Addiction
Animal studies suggest magnesium deficiency exacerbates addictive behavior while magnesium administration decreases drug and alcohol consumption.
Parkinson’s disease
Parkinson’s patients have lower brain magnesium levels. One study found 125-300 mg magnesium improved Parkinson’s symptoms like tremors, rigidity, and functional mobility.
Forms of magnesium
Magnesium supplements are available in several forms like:
- Magnesium glycinate – highly bioavailable and less likely to cause digestive side effects
- Magnesium citrate – readily absorbed, may have mild laxative effect
- Magnesium oxide – highly concentrated but poorly absorbed
- Magnesium chloride – may improve absorption compared to oxide and sulfate forms
- Magnesium malate – used in fibromyalgia for pain modulation
- Magnesium threonate – purported to cross the blood-brain barrier
Magnesium glycinate, citrate, and chloride tend to provide the highest bioavailability with the least likelihood of causing diarrhea.
Magnesium dosage for increasing dopamine
Most studies showing magnesium increases dopamine or benefits dopamine-related disorders use dosages in the range of 125-500 mg elemental magnesium daily.
The upper limit before side effects typically occur is 350-400 mg daily. To enhance dopamine activity, a dosage of 200-400 mg daily is reasonable.
Always follow label directions and consult your doctor before starting magnesium supplements, especially at high doses.
Safety and side effects
Magnesium is generally well-tolerated, especially when taken with food to minimize its laxative effect. However, high doses may cause:
- Diarrhea
- Nausea
- Abdominal cramps
- Bloating
Slowly increasing your intake in 50-100 mg increments allows your body to acclimate and reduces the risk of side effects.
Magnesium supplements should be avoided in cases of severe kidney disease, myasthenia gravis, heart block, or bleeding disorders.
Magnesium can interact with certain medications like antibiotics and blood pressure drugs. Check with your doctor before supplementing, especially if you take any medications.
Boosting magnesium absorption
To enhance magnesium absorption from supplements:
- Take with food to slow transit time in the intestines
- Split doses into smaller amounts (e.g. 200 mg twice a day)
- Pair with B vitamins like B6
- Avoid taking with excess calcium, iron, or zinc
- Use magnesium glycinate, citrate, chloride, or orotate forms for better bioavailability
- Consider a magnesium cream or Epsom salt baths for additional absorption through the skin
Conclusion
In summary, magnesium plays an important role in regulating dopamine activity throughout the brain and body. It protects dopamine-producing neurons, enhances receptor function, and facilitates dopamine synthesis and release.
Supplementing with 200-400 mg of a highly bioavailable magnesium compound like glycinate or citrate may help raise dopamine levels in those deficient. This can benefit conditions like depression, ADHD, addiction, anxiety, and Parkinson’s disease characterized by low dopamine.
Always consult your doctor before beginning magnesium supplementation, especially in high doses. With appropriate caution and oversight, optimizing magnesium intake may be a useful strategy to support healthy dopamine signaling.