Many people dealing with teeth grinding (bruxism) are looking for answers beyond just mouthguards and stress management. One surprising connection that’s gaining attention is the role of magnesium deficiency in bruxism — especially when grinding is linked to anxiety, poor sleep, or muscle tension.

In this article, we’ll explore the science behind magnesium’s role in the body, why a deficiency might contribute to teeth grinding, and whether taking a magnesium supplement could help relieve your symptoms.

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Why Magnesium Matters

Magnesium is an essential mineral that plays a key role in:

• Muscle and nerve function
• Stress regulation
• Sleep quality
• Energy production

It acts as a natural calcium blocker, helping your muscles relax after contracting. Without enough magnesium, your muscles may stay tense — and this could contribute to jaw clenching or grinding at night.

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Is There a Link Between Magnesium Deficiency and Bruxism?

While more direct research is still needed, many health practitioners believe there’s a connection between low magnesium levels and muscle-related conditions, including:

• Nighttime muscle cramps
• Restless leg syndrome
• Bruxism and jaw tension

One theory is that low magnesium levels may contribute to:

• Increased neuromuscular excitability (your muscles and nerves being “on edge”)
• Poor quality sleep, which is a known trigger for grinding
• Heightened stress and anxiety, another major cause of bruxism

📌 A 2012 study published in Magnesium Research found that magnesium supplementation improved sleep quality in older adults with insomnia — which supports the idea that improving magnesium levels may help reduce nighttime grinding in some people.

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Signs You Might Be Low in Magnesium

Magnesium deficiency can be hard to detect, but common signs include:

• Muscle cramps or twitches
• Insomnia or restless sleep
• Anxiety or irritability
• Fatigue
• Frequent headaches
• Jaw tension or soreness in the morning

If several of these sound familiar, it may be worth discussing magnesium testing with your doctor.

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Can Magnesium Supplements Help Reduce Teeth Grinding?

For some people — yes.

Magnesium supplements may help reduce bruxism symptoms by:

• Relaxing jaw muscles before sleep
• Improving sleep quality, especially deep (REM) sleep
• Lowering cortisol and calming the nervous system

⚠️ Important: Not all types of magnesium are the same. For bruxism, look for highly absorbable forms such as:

• Magnesium glycinate – calming and gentle on the stomach
• Magnesium citrate – well absorbed, though may have a laxative effect
• Magnesium threonate – known for cognitive and nervous system benefits

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How to Use Magnesium for Bruxism Relief

If you’re considering trying magnesium, here are a few tips:

1. Talk to Your Doctor First

Especially if you have kidney issues or take medications that may interact with magnesium.

2. Start with a Low Dose

Begin with 200–400 mg per day and increase slowly as needed.

3. Take It in the Evening

Magnesium has a calming effect — taking it before bed may help with both stress and sleep quality.

4. Combine with Lifestyle Support

Magnesium works best when paired with:

• A custom-fitted night guard
• Stress-reduction techniques
• Sleep hygiene habits

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Can You Get Magnesium From Food?

Yes! Some magnesium-rich foods include:

• Dark leafy greens (spinach, swiss chard)
• Almonds, cashews, and pumpkin seeds
• Avocados
• Bananas
• Black beans
• Dark chocolate (70%+ cacao)

That said, it can still be hard to reach optimal levels through food alone — especially if you’re dealing with chronic stress or poor sleep.

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Final Thoughts

While magnesium isn’t a “cure” for teeth grinding, it may be a powerful support tool — especially for people whose bruxism is linked to stress, anxiety, or sleep disruption.

If you’ve tried night guards and still wake up with jaw tension or sore teeth, a magnesium supplement might be worth adding to your nightly routine.