Best Magnesium for ADHD: Food or Supplements?

“Best Magnesium for ADHD: Food or Supplements?” was written by Nadine Abdelmalek | Edited and Reviewed by Maurya Hart, BSc, RD, and Jackie Silver MHSc, RD

Medical Disclaimer: The information in this article is meant for educational purposes only. It is not intended to be personalized medical or nutrition advice. For a plan tailored to your needs, please consult with a Registered Dietitian or qualified healthcare professional.

Disclosure: This post may contain affiliate links with which I may earn a small commission but at no additional cost to you. Affiliate links help bloggers like me to provide you with free content. All opinions expressed here are genuine. 

Last updated: June 19, 2025

Introduction: What is Magnesium?

Magnesium (Mg) is an essential mineral that plays a role in many functions in the body. For example, magnesium works alongside calcium to keep your bones strong, and also helps keep both blood glucose and blood pressure at normal levels. This powerhouse mineral is also involved in the contraction of muscles, including one of the most crucial muscles of all: the heart! Magnesium helps maintain a regular heartbeat.

Additionally, magnesium is crucial for brain health because it helps power the chemical reactions that provide energy to different parts of the body, including the brain. It also plays a role in nerve signaling throughout the body. Nerve signaling is what allows us to smell, taste, move our body, and more! 

Magnesium plays a role in the formation of many important hormones and signaling molecules (called “neurotransmitters”) including serotonin, which is often known as the “happy” chemical, and melatonin, which helps us sleep at night. 

Since magnesium plays such an important role in brain health, it may also be beneficial for ADHDers. In this blog post, we will discuss the best magnesium for ADHD, including dietary sources, different forms of magnesium, and different types of supplements.

How Much Magnesium Do I Need?

The amount of magnesium required each day, from diet and supplements, varies according to your age and gender. Check out the table below to see how much magnesium you should be aiming for per day.

Magnesium occurs naturally in many foods which can be easily integrated into a balanced diet. Most plant-based sources of protein like legumes (beans and lentils), nuts, seeds, and tofu are good sources of magnesium. Whole grains like wheat, oats, and barley and green leafy vegetables such as spinach are also excellent magnesium sources.

 If you have a sweet tooth, you’ll be happy to know that dark chocolate also contains magnesium! The best magnesium for ADHD can come from dietary sources, as well as supplements, depending on your unique needs.

Magnesium Requirements in by Age and Gender (Recommended Daily Allowances)

Age	Males	Females
1-3 years	80 mg/day	80 mg/day
4-8 years	130 mg/day	130 mg/day
9-13 years	240 mg/day	240 mg/day
14-18 years	410 mg/day	360 mg/day
19-30 years	400 mg/day	310 mg/day
31 to >70 years	420 mg/day	320 mg/day

Source: Health Canada

Magnesium and ADHD: Understanding the Link

Because magnesium is so important for brain health, scientists have begun to investigate the role magnesium may play in ADHD. One review looked at studies that measured magnesium levels in people with and without ADHD found that people with ADHD had lower levels of magnesium on average. 

Some studies have looked at the effects of magnesium supplementation on children with ADHD. A dose of 200 mg/day resulted in lower hyperactivity and impulsivity, and an improvement in attention span, among the children. Keep in mind that this study included only 50 children, so it’s difficult to know how widely the results apply.

Other studies have looked at magnesium supplementation, alongside other nutrients, in ADHDers. A study combining vitamin D and Mg supplementation in 66 children with ADHD found an improvement in scores that measured emotional problems (e.g., feeling worried or being nervous in new situations), and peer problems (e.g., playing alone vs with peers). 

Another study found that when children with ADHD were supplemented with magnesium, zinc, and omega-3 fatty acids, they had lower levels of impulsivity and hyperactivity after 12 weeks. The children also had fewer emotional problems (such as worrying and being nervous in new situations) and fewer sleep problems. 

Altogether, these studies gave magnesium supplements to children with ADHD and noticed that there may be some benefits. More studies are needed with larger groups of children to better understand these potential benefits. Also, no studies have looked at whether magnesium supplements might also benefit adults with ADHD.

If you are interested in adding a magnesium supplement, or increasing magnesium in your diet, but you are not sure where to start, a registered dietitian can help! 

Our team of dietitian-nutritionists specializes in working with neurodivergent populations, including ADHD, to meet your health and nutrition related goals. Book a FREE 15 minute discovery call today to get started! We can help you find the best magnesium for your ADHD.

Top 10 Foods Highest in Magnesium

The best sources of magnesium from food include nuts and seeds, some enriched breakfast cereals, and some types of beans. About 30-40% of magnesium from food sources is absorbed and used by your body.

1. Pumpkin seeds: 156 mg of magnesium in 1 oz (2 tbsp) – 37% of DV

2. Chia seeds: 111 mg of magnesium in 1 oz (2 tbsp) – 26% of DV

3. Almonds: 80 mg of magnesium in 1 oz (2 tbsp) – 19% of DV

4. Spinach (boiled): 78 mg in 1/2 cup – 19% of DV

5. Cashews: 74 mg in 1 oz (2 tbsp) – 18% of DV

6. Peanuts: 63 mg in 1/4 cup – 15% of DV

7. Shredded wheat cereal: 61 mg in 2 large biscuits – 15% of DV

8. Soymilk (plain or vanilla): 61 mg in 1 cup – 15% of DV

9. Black beans: 60 mg in 1/2 cup – 14% of DV

10. Edamame: 50 mg in 1/2 cup – 12% of DV

Wondering how to add these foods to your regular snacks and meals? Keep reading!

Magnesium from Diet: ADHD-Friendly Snack, Smoothie, & Meal Ideas

Snacks (Magnesium Boosters On-the-Go)

1. Homemade Trail Mix: Nuts and seeds are some of the best dietary sources of magnesium. In particular, pumpkin seeds (156 mg/2 tbsp), chia seeds (111 mg/2 tbsp) and almonds (80 mg/2 tbsp) are rich in magnesium. Mix your favourite nuts and seeds with dried fruits or dark chocolate chips to make the trail mix exciting and delicious! Nuts and seeds also provide healthy fats to deliver long-lasting energy for ADHDers. Tip: Choose a pre-made trail mix to reduce decision fatigue.

2. Hummus with Veggie Sticks and Whole Grain Crackers: The primary ingredient in hummus is chickpeas which are packed with protein, fiber and magnesium. If you’re feeling adventurous, try a hummus made with black beans or edamame, which are even higher in magnesium! Whole grain crackers and carrot sticks combined with hummus create a fiber-rich snack that will keep your energy up.

Smoothies (Easy-to-Absorb Nutrient Blends)

1. Green Power Smoothie: For a magnesium rich smoothie, combine spinach, banana, soy milk, Greek yogurt, and a spoonful of peanut butter or ground flaxseeds. This Green Power Smoothie offers healthy fats (including omega-3s from the flaxseeds), fibre, and protein, making it ideal for before school or as an after-school energy boost. Tip: Freeze the banana in advance for a creamy, ice-cream like texture!

2. Berry Oat Smoothie: If you’re not a banana lover, try combining frozen berries, whole grain rolled oats (high in magnesium), chia seeds, and milk or enriched plant-based milk to make a smoothie packed with fiber, antioxidants, and essential minerals, including magnesium.

Meals (Magnesium-Packed and ADHD-Supportive)

1. Tofu Stir-Fry with Brown Rice: Check out this recipe for a delicious tofu teriyaki stir fry with broccoli. Tofu is a great source of Mg, with almost 75 mg in a 1 cup serving. Pair it with brown rice, a whole grain which offers magnesium and B-vitamins, for an easy-to-prepare meal that can also be stored in the fridge or freezer. Tip: Stir in some spinach for an extra magnesium boost!
   
2. Pesto Pasta Salad:  Serve whole wheat pasta topped with pesto, chopped veggies of your choice, and finish it with a pumpkin seed garnish. Whole grains together with seeds provide plenty of magnesium and healthy fats while pesto brings a fresh, herb-y flavour for spring.

If you’re interested in adding more magnesium to your diet, at Jackie Silver Nutrition, our one-on-one virtual nutrition counseling helps people with ADHD meet their nutrition and health related goals using realistic and personalized strategies. We work with clients in Ontario, Nova Scotia, and New Brunswick as well as U.S. residents in select states, including New York, New Jersey, Connecticut, Massachusetts, Pennsylvania, Texas, and California.

Book a free discovery call to learn more!

Best Magnesium for ADHD: Types of Magnesium Supplements 

There are many forms of magnesium supplements available on the market, so sometimes it can feel overwhelming when you are trying to find one that works for you. This breakdown will help you determine the best magnesium supplement option for yourself or your child. 

Pills and Capsules: The standard form of magnesium supplements. Pills and capsules work best for older children, teenagers, and adults who can swallow them. They are convenient, travel-friendly, have no flavor, and you don’t have to worry about measuring the dose. However, people who find swallowing pills difficult should avoid this form of medication.

Powders: Magnesium powders mix well with water or other liquids which makes them an excellent solution for people who don’t like swallowing pills. Adding them to smoothies, juices or warm teas is an ADHD-friendly way to integrate magnesium into your morning or bedtime routine.

There are several different magnesium powder options available, so you are sure to find a flavor that suits you. Usually, powders do not come pre-portioned, so always follow the directions on the label to make sure you are consuming the proper dose.

Some examples of powders are the Webber Naturals Magnesium Powder and Natural Calm Magnesium Powder

Gummies: Many ADHDers, especially children, love magnesium gummies because they come in chewable forms with delicious fruity flavors. These supplements work well for people who dislike swallowing pills and need a more appealing supplementation method, especially if you need a pre-measured dose for convenience. Check the ingredients label for added sugar, artificial sweeteners, or food dyes, to find a gummy that suits your needs.

Check out the Webber Naturals Magnesium Gummies and the Jamieson Magnesium Cranberry Grape Gummies for some good options.

Topical Sprays and Lotions: These products go directly onto the skin and are mainly used for their relaxation benefits, muscle tension relief, and may improve sleep quality. While limited research suggests that magnesium from lotions can help relax muscles, this is not the preferred form of supplementation for people who have a magnesium deficiency. Magnesium sprays or lotions can be used along with oral supplements, and may be helpful in establishing a relaxing bedtime routine for ADHDers.

Brilhante’s Magnesium Oil Spray and Ancient Minerals’ Magnesium Lotion are popular choices on Amazon.

You may have to try several different supplement forms before you find one that works for you.

One tip is ask for a sample at your local health food store or pharmacy before committing to buying an entire container, to make sure you like it! 

Best Forms of Magnesium for ADHD

When you wander down the supplement aisle at your local pharmacy, you may notice there are different types of magnesium supplements. For example, magnesium glycinate, magnesium citrate, magnesium threonate, and magnesium oxide. Each form of magnesium offers different benefits because each form has its own unique properties. Read below to find out more!

Magnesium Citrate: Best for Constipation Relief

Magnesium citrate is a form of magnesium with high bioavailability, meaning the body absorbs it well. It also has a mild natural laxative effect, making it especially useful for children or adults with ADHD who have constipation problems. Start with a low dose to avoid side effects such as diarrhea, nausea, or cramping, and consult a healthcare practitioner if you take any other medications that a Mg supplement may interact with.

Many people love this Calm Magnesium Citrate Powder. There is also a capsule form.

Magnesium Glycinate: Best for Sleep

Magnesium glycinate stands out as one of the gentlest and most soothing magnesium forms which makes it an ideal option for ADHDers who experience sleep problems.  In this form, magnesium is paired with glycine, an amino acid that may improve sleep quality. Magnesium glycinate is best to take before bedtime, to maximize its calming benefits. 

The Nutritionn Magnesium Glycinate Supplement or the DH Nutrition Max Absorb Magnesium Glycinate are good options.

Magnesium Threonate: Best for Brain Health 

Magnesium L-threonate is distinctive because it crosses the protective barrier around the brain, called the blood-brain barrier, and directly increases Mg levels in the brain. One study indicated that this form of magnesium may enhance mental functions including memory retention, which could be beneficial for people with ADHD. This form of Mg is a relatively recent development and therefore may carry higher costs than other magnesium types. The benefits of magnesium threonate on brain health and function continue to be studied. 

We recommend the Herba Magnesium L-Threonate and the CANPREV Magnesium L-Threonate.

Magnesium Oxide: Best for Digestion

Magnesium oxide serves as the most affordable and most common magnesium supplement option. Its bioavailability is lower than other forms, meaning it is not as well absorbed into the bloodstream. However, this makes it an ideal supplement for people that do not tolerate other forms of magnesium well, as it will be gentler on the digestive system. It also tends to be less expensive than other types of magnesium.

Final Tips and Takeaways

Magnesium is found in many whole foods that are part of a healthful, balanced diet including nuts and seeds, leafy greens (especially spinach), beans and lentils, and whole grains. If you’d like to include more magnesium in your diet, whether from food sources or supplements, a registered dietitian can help! At Jackie Silver Nutrition, our team of dietitians works one-on-one with ADHD children and adults to optimize their diet and health. Book a free 15-minute discovery call to learn more!

There is limited evidence to suggest that magnesium supplements can have a positive impact on ADHD symptoms such as hyperactivity, impulsivity, and emotional problems in children. However, magnesium supplements may have other benefits on improving sleep, brain function, and may even be helpful in managing constipation. Talk to your healthcare practitioner if you are interested in starting a magnesium supplement.

It is important to remember that magnesium is not a cure for ADHD. ADHD is a neurodevelopmental condition that affects each individual uniquely, and something that works for one person may not for another person. The symptoms of ADHD may be managed through a combination of interventions, which diet and supplements may play a role in. Magnesium may play a role in managing some symptoms of ADHD, and otherwise is a part of a general healthful diet.

Final Thoughts & Practical Tips

Here are some practical steps for increasing magnesium intake for ADHD:

✅ Start with food sources first. Before trying supplements, introduce magnesium-rich foods in enjoyable, familiar ways.

✅ Track changes in digestion, mood and behavior. Keep a simple food and symptom journal to note any improvements or sensitivities, especially when starting a new supplement.

✅ Seek personalized guidance. A dietitian or healthcare provider can help create an approach tailored to individual needs.

While magnesium for ADHD is not a one-size-fits-all solution, it may offer benefits as part of a broader strategy for supporting overall well-being, sleep, and digestive health.

👉 Check out these other ADHD-friendly  blog posts:

• Why Working With an ADHD Dietitian Will Help You Thrive
• Easy & Adaptable 5-Day ADHD Meal Plan [PDF Download]
• ADHD Meals: Easy Ways to Eat a Balanced Diet
• Protein for ADHD
• ADHD and Sugar Cravings

References:

¹ Rude RK. Magnesium. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, Mass: Lippincott Williams & Wilkins; 2012:159-75.

² Effatpanah, M., Rezaei, M., Effatpanah, H., Effatpanah, Z., Varkaneh, H. K., Mousavi, S. M., Fatahi, S., Rinaldi, G., & Hashemi, R. (2019). Magnesium status and attention deficit hyperactivity disorder (ADHD): A meta-analysis. Psychiatry research, 274, 228–234. https://doi.org/10.1016/j.psychres.2019.02.043

³  El Baza, F., AlShahawi, H. A., Zahra, S., & AbdelHakim, R. A. (2016). Magnesium supplementation in children with attention deficit hyperactivity disorder. The Egyptian Journal of Medical Human Genetics, 17(1), 63–70. https://doi.org/10.1016/j.ejmhg.2015.05.008

⁴  Sinn N. Nutritional and dietary influences on attention deficit hyperactivity disorder. Nutr Rev 2008;66(10):558-68.

⁵ Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluorideexternal link disclaimer. Washington, DC: National Academy Press, 1997.

⁶  Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017). Myth or Reality-Transdermal Magnesium?. Nutrients, 9(8), 813. https://doi.org/10.3390/nu9080813

⁷ Hemamy, M., Pahlavani, N., Amanollahi, A., Islam, S. M. S., McVicar, J., Askari, G., & Malekahmadi, M. (2021). The effect of vitamin D and magnesium supplementation on the mental health status of attention-deficit hyperactive children: a randomized controlled trial. BMC Pediatrics, 21(1), 178–178. https://doi.org/10.1186/s12887-021-02631-1

⁸ Lange, K. W., Lange, K. M., Nakamura, Y., & Reissmann, A. (2023). Nutrition in the Management of ADHD: A Review of Recent Research. Current nutrition reports, 12(3), 383–394. https://doi.org/10.1007/s13668-023-00487-8

⁹  Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology : official publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416. https://doi.org/10.1038/npp.2014.326

¹⁰  Werner, T., Kolisek, M., Vormann, J., Pilchova, I., Grendar, M., Struharnanska, E., & Cibulka, M. (2019). Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects. Magnesium research, 32(3), 63–71. https://doi.org/10.1684/mrh.2019.0457

¹¹ Zhang, C., Hu, Q., Li, S., Dai, F., Qian, W., Hewlings, S., Yan, T., & Wang, Y. (2022). A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients, 14(24), 5235. https://doi.org/10.3390/nu14245235

¹² Ghanizadeh A. (2013). A systematic review of magnesium therapy for treating attention deficit hyperactivity disorder. Archives of Iranian medicine, 16(7), 412–417.

¹³  Mahmoud, M.M., El-Mazary, AA.M., Maher, R.M. et al. Zinc, ferritin, magnesium and copper in a group of Egyptian children with attention deficit hyperactivity disorder. Ital J Pediatr 37, 60 (2011). https://doi.org/10.1186/1824-7288-37-60

¹⁴  Robberecht, H., Verlaet, A. A. J., Breynaert, A., De Bruyne, T., & Hermans, N. (2020). Magnesium, Iron, Zinc, Copper and Selenium Status in Attention-Deficit/Hyperactivity Disorder (ADHD). Molecules (Basel, Switzerland), 25(19), 4440-. https://doi.org/10.3390/molecules25194440

¹⁵  Office of Dietary Supplements – magnesium. (n.d.).https://ods.od.nih.gov/factsheets/Magnesium-Consumer/