Nutrition Diet: What type of magnesium is best for people with ADHD?

October 21, 2025 •

4 min read

Studies suggest a high prevalence of magnesium deficiency in both children and adults with ADHD, indicating a potential link between this essential mineral and the management of symptoms. This has led many to question: what type of magnesium is best for people with ADHD?.

Quick Summary

Explores which forms of magnesium are most beneficial for managing ADHD symptoms like anxiety, sleep issues, and cognitive function. Compares options such as magnesium glycinate and L-threonate, discussing their unique properties, and offers guidance on choosing a supplement for individual needs.

Key Points

Magnesium Glycinate is best for calmness and sleep: It combines magnesium with the relaxing amino acid glycine, making it ideal for managing anxiety, irritability, and sleep disturbances in people with ADHD.
Magnesium L-Threonate supports cognitive function: This unique form can cross the blood-brain barrier, directly increasing magnesium levels in the brain to enhance memory, focus, and learning.
High-absorption forms are key: Chelated and bioavailable forms like glycinate and L-threonate are far more effective for neurological benefits than poorly absorbed options like magnesium oxide.
Magnesium can help with stimulant side effects: Supplementation may reduce side effects of stimulant medications, such as anxiety, insomnia, and jaw clenching, in some individuals with ADHD.
Combine supplements with a nutrient-rich diet: While supplements can address deficiencies, a diet rich in leafy greens, nuts, seeds, and whole grains should also be a priority to naturally boost magnesium intake.
Always consult a healthcare provider: Before starting any magnesium supplement, speak with a doctor to determine the correct form and dosage, and to avoid potential interactions with other medications.

The Connection Between Magnesium Deficiency and ADHD

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, many of which are critical for optimal neurological function. In individuals with Attention-Deficit/Hyperactivity Disorder (ADHD), low magnesium levels are commonly reported and can exacerbate symptoms such as restlessness, irritability, and poor concentration. Magnesium plays a key role in regulating neurotransmitters like dopamine, serotonin, and GABA, which are essential for mood, motivation, attention, and relaxation. An imbalance in these brain chemicals can directly influence ADHD-related behaviors. Furthermore, some studies suggest that stimulant medications used for ADHD might deplete the body's magnesium stores over time, potentially worsening certain side effects like insomnia and anxiety. Supplementing with the right form of magnesium can therefore be a valuable addition to a comprehensive management plan, helping to support brain health and mitigate some symptoms.

Leading Types of Magnesium for ADHD Support

Choosing the right magnesium supplement for ADHD is crucial, as the effectiveness and side effects vary significantly depending on the form. The most recommended types are chelated and highly bioavailable, meaning they are easily absorbed by the body.

Magnesium Glycinate: The Calming Choice

Magnesium glycinate is a chelated form where magnesium is bound to the amino acid glycine. Glycine is known for its calming, neurotransmitter-like properties, which offers additional benefits for relaxation. This makes it an excellent option for those with ADHD who also experience anxiety, irritability, and sleep difficulties. Magnesium glycinate is also celebrated for being gentle on the stomach, making it well-tolerated for long-term use and a good choice for those with sensitive digestive systems. It is highly bioavailable and effectively raises magnesium levels in the body, supporting overall nervous system balance.

Magnesium L-Threonate: The Cognitive Booster

Magnesium L-threonate is a more recent form of magnesium that stands out for its unique ability to cross the blood-brain barrier. This allows it to directly increase magnesium levels in the brain, offering targeted support for cognitive function. Research suggests it can enhance memory, learning, and focus by improving neuroplasticity. For adults and older teens with ADHD struggling with executive functions like memory and attention, L-threonate can be particularly beneficial. While it may be more expensive than other forms, its specific action on brain health makes it a top contender for cognitive-related ADHD symptoms.

Other Forms to Consider and Avoid

Not all magnesium supplements are created equal for ADHD support. Some are better for specific issues or are poorly absorbed by the body.

Magnesium Citrate: While highly absorbable, it is also known for its laxative effect. It is a good choice for occasional constipation, but the potential for gastrointestinal distress can be a drawback for daily, long-term use for ADHD symptoms.
Magnesium Taurate: This form combines magnesium with the amino acid taurine, which is associated with cognitive function and emotional regulation. It can be beneficial for mood swings and brain health.
Magnesium Malate: Made from magnesium and malic acid, this form is often used for energy-related disorders and may be beneficial for managing fatigue.
Magnesium Oxide: This common and inexpensive form is poorly absorbed by the body and primarily used as a laxative. It is not an effective choice for addressing magnesium deficiency or supporting brain function related to ADHD.

Comparison of Top Magnesium Forms for ADHD


Feature	Magnesium Glycinate	Magnesium L-Threonate
Primary Benefit	Relaxation, anxiety, sleep	Cognition, memory, focus
Bioavailability	High; gentle on the stomach	Highest in the brain; crosses the blood-brain barrier
Cost	Moderately priced	Often more expensive due to specialized formulation
Side Effects	Minimal; gentle on digestion	Minimal; generally well-tolerated
Best for	Sleep issues, anxiety, hyperactivity	Focus, memory, cognitive fog, executive function

Dietary and Lifestyle Strategies

While supplements can effectively raise magnesium levels, a holistic approach that includes diet is always recommended. Eating magnesium-rich foods can contribute significantly to overall intake. Some excellent dietary sources of magnesium include:

Leafy Greens: Spinach, kale
Nuts and Seeds: Almonds, pumpkin seeds, chia seeds, cashews
Legumes: Black beans, lentils, chickpeas
Whole Grains: Brown rice, quinoa, oats
Dark Chocolate: A delicious source of magnesium
Fruits: Bananas, avocados
Fish: Salmon

Other lifestyle factors that can improve ADHD symptoms include regular exercise, adequate hydration, and consistent sleep schedules. Addressing potential deficiencies in other nutrients like Omega-3 fatty acids, zinc, and iron can also be beneficial. A balanced diet low in processed foods and high in whole foods is fundamental for managing symptoms and supporting overall brain health.

Important Safety Precautions

Before starting any new supplement, it is essential to consult with a healthcare provider, especially for children and if you are taking stimulant medications for ADHD. High doses of magnesium can cause gastrointestinal side effects like diarrhea, nausea, and stomach cramps. Your doctor can help determine the appropriate dosage and rule out any potential interactions with other medications. A blood test can help assess your magnesium levels, though a hair mineral analysis or evaluation of clinical symptoms may also be used to determine deficiency.

Conclusion: Making an Informed Choice

Determining what type of magnesium is best for people with ADHD depends largely on individual needs and symptoms. Magnesium glycinate is a strong, budget-friendly option for those seeking general calm and sleep support, while magnesium L-threonate may be a better investment for targeted cognitive and memory enhancement. For some, a combination of both might be ideal. Incorporating magnesium-rich foods into the diet alongside supplementation can further optimize benefits. Ultimately, magnesium is a valuable tool in an integrated ADHD management plan, but should not replace prescribed medications or professional medical advice. A personalized approach, guided by a healthcare provider, is the safest and most effective way to utilize this powerful mineral.

Medical News Today: Magnesium and ADHD: Benefits, risks, dosage, and more

Frequently Asked Questions

While some benefits like improved sleep or reduced anxiety may be noticed sooner, it can take time for consistent supplementation to fully replenish intracellular magnesium levels and see significant effects on ADHD symptoms like hyperactivity and inattention. The timeframe for noticeable effects can vary depending on the individual and the severity of deficiency.

Yes, magnesium can interact with certain medications, including stimulant drugs like Ritalin and Adderall. Stimulants can sometimes deplete magnesium, and it's essential to consult a doctor to manage interactions and find the right balance.

The most common side effects are gastrointestinal, including diarrhea, nausea, and stomach cramps, especially with less bioavailable forms like magnesium citrate. Consulting with a healthcare provider can help minimize these effects.

Magnesium L-threonate is specifically formulated to cross the blood-brain barrier and is therefore considered superior for targeted cognitive benefits like focus and memory. Magnesium glycinate, while calming, is less focused on direct cognitive enhancement.

Recommended dietary allowances for magnesium in adults vary by sex. For adult women, it's typically between 310-320 mg per day, and for adult males, it's 400-420 mg per day. Dosages for ADHD-specific supplementation should be determined in consultation with a healthcare provider.

Yes, incorporating magnesium-rich foods like leafy greens (spinach), nuts and seeds (almonds, pumpkin seeds), legumes (black beans), whole grains, and dark chocolate can help increase your magnesium intake naturally.

Some studies have shown benefits of magnesium supplementation for children with ADHD who have a deficiency. However, parents must consult a pediatrician to determine the appropriate form and dosage, especially if the child is on medication.