Creatine: What It Is, How It Is Used and Why Brain Health Research Is Getting Interesting

Posted on by Stephen Brumwell

Creatine has moved a long way from its old reputation as a gym-only supplement.

For years, most people associated it with bodybuilding, strength training and muscle size. This makes sense, because Creatine monohydrate is one of the most researched supplements in sports nutrition, and its strongest evidence is still in exercise performance.

But recently, the conversation around Creatine has widened.

Research has now started to look more closely on Creatine’s role in brain energy, cognitive performance, and neurological health and support.

In this article, we’ll discuss what Creatine is, what it does, it’s current and future benefits, and what dosing creatine looks like now.

What Is Creatine?

Creatine is a compound made naturally in the body from the amino acids arginine, glycine and methionine. It is also found in animal foods such as meat and fish.

Most creatine is stored in skeletal muscle, but it is also found in other tissues, including the brain. Once stored, creatine helps recycle adenosine triphosphate, or ATP. ATP is the body’s immediate energy currency.

Basically, ATP provides quick energy for cells → ATP is used, phosphate group lost and becomes ADP → Creatine helps donate phosphate group back to ADP → ATP is regenerated!

That creatine-phosphocreatine system is especially useful when energy demand rises quickly. In muscle, that might mean sprinting, lifting or repeated high-intensity efforts. In the brain, it may matter when cognitive demand is high or energy availability is under pressure.

This is why creatine sits in an interesting place. It is not just a performance supplement. It is a bioenergetic compound, meaning it is involved in how cells manage and buffer energy.

Why Creatine Is Still Best Known for Exercise

Creatine’s benefits still lie largely in the realm of supporting physical performance.

The Australian Institute of Sport lists creatine monohydrate as a Group A supplement, meaning it has strong evidence for use in specific sporting situations. Its main role is supporting repeated high-intensity efforts, strength and power-based training, and training blocks where performance and adaptation matter.

Exercise types where Creatine tends to be most relevant include:

  • resistance training
  • sprint work
  • repeated high-intensity intervals
  • power-based sports
  • team sports involving repeated bursts of effort
  • training phases where lean mass and strength are priorities

It is less likely to create obvious benefits for low-intensity activity alone. Someone doing gentle walking or occasional yoga may not notice much from creatine. This is because the energy demand is much less.

When we lift heavy weights, sprint, train hard and do explosive workouts, we will notice it more due to a much higher energy demand.

Creatine Monohydrate vs Other Forms

There are many forms of creatine on the market: creatine hydrochloride, buffered creatine, creatine nitrate, creatine ethyl ester and various blended formulas.

I am honestly not opposed to using the other forms, they have their place. Creatine monohydrate is still probably the direction I would go, purely because it’s the form used in most of the research.

The Australian Institute of Sport notes that creatine monohydrate is well absorbed and that there is no clear scientific reason to choose another form over monohydrate for most uses.

The next step is buying Creatine monohydrate that is most pure. In Australia, most commercially available options are suitable and safe. If you want the purest option though, you can look for products that use either Creapure, Purest or OptiCreatine. Some product examples below.

To avoid overcomplicating it, and just zooming into the benefits of Creatine, start with looking for a product that gives you 3-5g of Creatine per scoop.

Creatine and Brain Energy

The brain is energy hungry. Although it represents only a small percentage of body weight, it uses a large amount of the body’s energy at rest.

This is where creatine research becomes more interesting.

Creatine helps buffer cellular energy. In the brain, that may be relevant during periods of increased demand, such as sleep loss, cognitive stress, ageing, injury or disease states where energy metabolism is altered.

FoundMyFitness (n.d.) highlights this shift well: creatine is no longer being discussed only as a sports supplement. It is also being studied for brain bioenergetics, cognition, sleep deprivation and neurodegenerative conditions.

Pausing here for a second though, The evidence does still show to be more stronger and settled for exercise performance vs brain health. This is not saying it isn’t beneficial, but more that the research is more substantial and available.

Brain-related research is promising, but it’s still developing. Candow et al. (2023) note that dose, duration, age, diet, health status and baseline creatine levels all appear to matter.

What Recent Cognitive Research Suggests

Xu et al. (2024) conducted a systematic review and meta-analysis of 16 randomised controlled trials involving 492 adults. They found that creatine monohydrate supplementation may have benefits for some aspects of cognitive function, particularly memory, attention time and processing speed. The authors also noted that larger, more robust trials are needed.

It does not mean creatine makes everyone smarter. It does not mean every healthy, well-rested adult will feel a dramatic mental boost. It suggests there may be specific cognitive domains and specific contexts where creatine is useful.

From what we can see, Creatine appears have the most measurable impact on a stressed or mentally fatigued brain. This means, we see the highest return on brain-states that are sleep deprived, ageing, have lower dietary creatine intake, or have a higher cognitive workload.

The takeaway is, creatine may be more noticeable when the system is under strain. For someone rested and collected, we’ll see less noticeable improvements.

Creatine and Sleep Deprivation

One of the more interesting newer studies looked at creatine during sleep deprivation.

Gordji-Nejad et al. (2024) gave healthy adults a single high dose of creatine monohydrate, 0.35 grams per kilogram of body weight, during 21 hours of sleep deprivation. The researchers found changes in brain energy markers and improvements in cognitive performance and processing speed compared with placebo.

For an 80 kg adult, 0.35 grams per kilogram is 28 grams of creatine in a single dose. That is much higher than a standard daily maintenance dose. It was used in a controlled research setting, not as a casual daily recommendation.

I would probably not try and consume that bolus of creatine either, it could end up resulting in an immediate trip to the bathroom.

What this really means is, don’t hero dose to get the benefits, spread it out across the day. A simple strategy is often 5g three times daily, or 10g twice daily, it depends on your original tolerance.

Creatine, Ageing and Neurodegenerative Research

FoundMyFitness (n.d.) summarised an early Alzheimer’s disease pilot study where 20 adults with early-stage Alzheimer’s disease took 20 grams of creatine monohydrate per day for 8 weeks, split into two 10 gram doses (see, don’t hero dose it!).

From this study, brain creatine stores increased on average, and several cognitive measures improved, this is amazing.

This study suggests even further than before that higher-dose creatine is capable of increasing brain creatine levels, and the link between creatine and brain-energy research needs more attention.

What was once a supplement just for the gym goer, has almost become a daily wellness or longevity essential. This leads us into the next question.

Who Might Be Most Interested in Creatine?

Creatine is still a very useful tool in your toolkit for people who want support for strength, training capacity or energy-demanding activities.

Creatine may also be super useful for the following

  • people doing regular resistance training
  • athletes or active people doing repeated high-intensity work
  • people rebuilding strength after time away from training
  • older adults wanting to support muscle function alongside exercise
  • vegetarians or people with low dietary creatine intake
  • people with ongoing sleep deprivation or sleep deficits (parenting, anyone?)
  • people with high physical or cognitive demands

Please note though, Creatine still works best beside the basics: adequate food, enough protein, progressive training, sleep, hydration and appropriate health care where needed.

Creatine is not a fix all solution, but in fact still a supplemental tool. Foundational health habits should always be covered as well.

Current Dosing Recommendations

For exercise performance and muscle creatine saturation, the standard dosing guidance has not changed dramatically.

Option 1: Loading phase

While less essential to do this now, the thought behind this is saturating muscle stores. This is especially relevant in the strength training or weight lifting area.

The loading approach is around 0.3 grams of creatine monohydrate per kilogram of body weight per day for about 5 days, usually split into 3 to 4 doses with meals.

After loading, a maintenance dose is usually around 3 to 5 grams per day, or about 0.03 grams per kilogram of body weight per day.

Option 2: No loading phase

Many people skip the loading phase and simply take 3 to 5 grams of creatine monohydrate per day.

This can still increase muscle creatine stores over time, but it usually still sufficient for most users.

For general health, training and simplicity, this is often the easiest option. It is cheaper, easier to remember and usually gentler on digestion.

Option 3: Cognitive demand dosing

There is no true exact number for this, so the optimal dose on increasing brain creatine is not clear.

Fabiano and Candow (2025) argue that brain-focused creatine research often uses higher dosing than standard sports nutrition protocols, but the ideal dose is still not clear. The practical approach here would be to split this up twice or three times daily (so 10g or 5g per dose per day).

Of course, if you have any pre-existing kidney or complex health issues, speaking to a health professional first is important before doing this.

Timing: When Should You Take Creatine?

Creatine works by increasing tissue creatine stores over time. It is not like caffeine, where the timing is tightly linked to an immediate stimulant effect.

The Australian Institute of Sport notes that creatine uptake may be supported when taken with meals containing carbohydrate and protein. Taking it after training with a normal post-exercise meal is also a practical habit for many people.

Some good times to fit creatine into your schedule is with breakfast, with lunch, before training, or simply mixed into a smoothie.

If creatine upsets your stomach, try taking it with food, using a smaller dose, or skipping the loading phase.

Common Creatine Myths

Myth 1: Creatine is a steroid

Creatine is not an anabolic steroid. It has a completely different structure and function. It is made naturally in the body and found in food.

Myth 2: Creatine is only for bodybuilders

Creatine is popular in bodybuilding, but its use is broader than that. It may support strength, power, sprint performance, training volume, older-adult muscle function and emerging areas of brain-energy research.

Myth 3: More creatine is always better

Higher doses may be used in specific research settings (such as sleep deprivation or high cognitive load, but for everyday use, 3 to 5 grams per day is still the most practical baseline for most healthy adults.

Myth 4: Creatine causes fat gain

Creatine can increase body weight in some people, often through increased water stored with muscle creatine. That is not the same as fat gain.

Myth 5: Creatine damages kidneys in healthy people

Antonio et al. (2021) note that creatine is generally well tolerated at recommended doses in healthy people. However, people with kidney disease, abnormal kidney markers or complex medical situations should get professional guidance first.

The Takeaway

Creatine monohydrate remains one of the most evidence-backed supplements for strength, power and repeated high-intensity exercise.

What has changed is the conversation around it.

Creatine is now being studied as a broader energy-support compound, particularly for the brain. The newer research into cognition, sleep deprivation, ageing and neurodegenerative conditions is promising, but it is not as settled as the exercise-performance research.

For most healthy adults, the practical starting point is still simple: creatine monohydrate, 3 to 5 grams per day, taken consistently. Loading can be useful when faster muscle saturation is desired, but it is not essential.

The bigger picture still matters. Creatine works best when it sits beside good food, enough protein, regular training, sleep and sensible health care.

If you are unsure whether creatine fits your goals, Stephen can help you look at the full picture: nutrition, training, lifestyle, energy, sleep and whether supplementation is likely to be useful for your situation.

FAQ

What is creatine used for?

Creatine is best known for supporting strength, power, repeated high-intensity exercise and training adaptation. It is also being researched for brain energy, cognition, sleep deprivation and ageing.

What is the best form of creatine?

Creatine monohydrate is the best-supported form and is usually the most practical choice.

How much creatine should I take?

A common daily dose is 3 to 5 grams of creatine monohydrate. A loading phase of around 20 grams per day for about 5 days can saturate muscle stores faster, followed by 3 to 5 grams per day.

Do I need to load creatine?

No. Loading is optional. Taking 3 to 5 grams per day without loading can still increase muscle creatine stores over time.

Can creatine support brain health?

Creatine may support aspects of brain energy metabolism, and research suggests possible benefits for memory, attention time and processing speed in some adults. The evidence is promising but still developing.

Are higher doses needed for brain benefits?

Possibly, but this is not settled. Some brain-focused studies use higher doses than standard sports nutrition protocols, but these are research settings rather than general public dosing advice.

Is creatine safe?

Creatine monohydrate is generally well tolerated in healthy people when used at recommended doses. People with kidney disease, complex medical conditions, pregnancy, breastfeeding or medication concerns should seek professional guidance first.

Does creatine cause weight gain?

It can increase scale weight for some people, often because creatine increases water stored inside muscle. This is not the same as gaining body fat.

References

Australian Institute of Sport. (n.d.). Creatine: How and when do I use it? Australian Sports Commission. https://www.ausport.gov.au/ais/nutrition/supplements/group_a/performance-supplements2/creatine/how-and-when-do-i-use-it

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18, Article 13. https://doi.org/10.1186/s12970-021-00412-w

Candow, D. G., Forbes, S. C., Ostojic, S. M., Prokopidis, K., Stock, M. S., Harmon, K. K., & Faulkner, P. (2023). “Heads up” for creatine supplementation and its potential applications for brain health and function. Sports Medicine, 53(Suppl. 1), 49-65. https://doi.org/10.1007/s40279-023-01870-9

Fabiano, N., & Candow, D. (2025). Creatine supplementation: More is likely better for brain bioenergetics, health and function. Journal of Psychiatry and Brain Science, 10(4), Article e250006. https://doi.org/10.20900/jpbs.20250006

FoundMyFitness. (n.d.). Creatine. https://www.foundmyfitness.com/topics/creatine

Gordji-Nejad, A., Matusch, A., Kleedörfer, S., Patel, H. J., Drzezga, A., Elmenhorst, D., & Bauer, A. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific Reports, 14, Article 4937. https://doi.org/10.1038/s41598-024-54249-9

Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. Frontiers in Nutrition, 11, Article 1424972. https://doi.org/10.3389/fnut.2024.1424972

Beyond Iron: Why This Mineral Matters for More Than Energy and Fatigue

Posted on by Stephen Brumwell

Most people think about iron when they feel tired, and it’s more relevant for females, too, in this context.

Iron is essential for making haemoglobin, the protein in red blood cells that helps carry oxygen around the body. When iron is low, fatigue, weakness, breathlessness, dizziness and reduced exercise tolerance can be some of the first things people notice.

But iron is not just an energy/fatigue nutrient. It’s also involved in brain function, neurotransmitter production, dopamine signalling, thyroid hormone metabolism, mitochondrial energy production, immune function, muscle performance, sleep quality and restless legs syndrome. This is why low iron can sometimes show up as brain fog, poor concentration, low mood, feeling wired but exhausted, poor sleep, restless legs or anxiety-like symptoms.

That does not mean every tired, anxious or foggy person has low iron. Symptoms overlap with stress, poor sleep, thyroid issues, low B12, low vitamin D, under-eating, heavy training, chronic inflammation, alcohol history, gut issues, medications, pregnancy, postpartum depletion and many other causes, the list goes on.

In this article, we’ll unpack iron, including it’s simple role as a “fatigue” nutrient, and also beyond so that you can understand it further.

What To Know (Article Snapshot)

  • Iron helps carry oxygen through haemoglobin and supports oxygen use in muscles through myoglobin.
  • Iron is also involved in cellular energy production, thyroid hormone metabolism, neurotransmitter synthesis and brain development.
  • Low iron can exist before anaemia shows up on a standard full blood count.
  • Ferritin is commonly used to assess iron stores, but it needs to be interpreted in context because inflammation can raise ferritin.
  • Low iron may contribute to fatigue, reduced exercise tolerance, poor concentration, low mood, restless legs, poor sleep and anxiety-like symptoms in some people.
  • Restless legs syndrome has one of the stronger links with iron regulation, especially brain iron and dopamine pathways.
  • Iron supplements should not be taken casually without testing and guidance. Too much iron can be harmful.

Why Does Low Iron = Low Energy & Fatigue?

Iron is best known for transporting oxygen through-out the body.

Your body uses iron to make haemoglobin, which carries oxygen from the lungs through the bloodstream. Iron is also part of myoglobin, which helps muscles access and use oxygen. So, without iron, these two functions don’t operate per usual, leading to fatigue (NIH Office of Dietary Supplements).

So, all the talk on iron deficiency and fatigue is warranted, iron matters for energy.

But, that’s only the small part of the story.

Iron is also part of the enzymes and proteins that help generate cellular energy, regulate oxidative stress, and support normal neurological function,

When iron status is low, we present with symptoms related to fatigue. It may look like heavy limbs, brain fog, poor motivation, or reduced stress resilience.

Low Iron Is Not Always The Same As Anaemia

This is one of the most important points.

A person can have low iron stores without being anaemic.

Anaemia usually refers to low haemoglobin or a reduced ability of the blood to carry oxygen. Iron deficiency can eventually lead to iron deficiency anaemia, but iron stores may fall before haemoglobin drops below range.

This is where ferritin becomes useful. Ferritin is a protein that stores iron. Low ferritin often suggests depleted iron stores.

Australian Prescriber notes that non-anaemic iron deficiency is common, can cause non-specific symptoms, and is usually seen as low ferritin and low transferrin saturation with normal haemoglobin (Australian Prescriber).

That does not mean ferritin is the only marker that matters. Ferritin can rise with inflammation, infection, liver disease and other contexts, so a result that looks normal does not always tell the whole story.

This is why we generally want to look at the whole picture, and and also assess other factors including inflammatory markers, menstrual loss, diet, lifestyle, and more. (Auerbach et al., 2025)

When iron is low, we should be asking, why is it low and what else is happening around it?

Iron And The Brain

Iron is present throughout the brain and is involved in several processes that matter for cognition, mood, movement and nervous-system function.

A systematic review on women of childbearing age found evidence linking iron deficiency with poorer cognition, mental health scores and fatigue in several studies (Greig et al., 2013).

Although the authors noted more research is warranted, it does underscore the link on iron and brain function. It suggests that iron status can be relevant when someone presents with persistent fatigue, brain fog, low concentration, reduced motivation or mood changes.

If we look further, we can begin to see irons critical role in neurotransmitter synthesis and long-term nerve function.

Iron, Dopamine and Serotonin

Iron is a vital co-factor for enzymes involved in synthesising two key neurotransmitters, Dopamine and Serotonin.

These two fairly well known neurotransmitters are heavily involved in regulating our mood, motivation, focus, hunger and drive (to note a few).

In plain English, iron is part of the biochemical step to make these. When iron status insufficient, we see alterations in dopamine pathways, and impacts in emotional regulation and mood (Pivina et al., 2019).

Interestingly, we also need adequate iron for long-term nerve health. Iron is required for the production of myelin (the coating around our nerves). Some studies suggest early-life iron deficiency can impact this long-term, leading to deficits in neural development (Gao et al., 2025).

Iron And Restless Legs

Restless legs syndrome is one of the strongest reasons to think about iron beyond fatigue.

Restless legs can feel like an uncomfortable urge to move the legs, usually worse at rest or in the evening. It can make sleep difficult and leave someone exhausted during the day.

Iron regulation, brain iron and dopamine pathways are central to current discussions of restless legs syndrome. A 2025 review describes the link between iron deficiency and restless legs syndrome and explains how altered iron metabolism may contribute to the condition (Rizvi et al., 2025). A 2025 article in Sleep notes that iron dysregulation in the brain is now thought to play a fundamental role in the pathophysiology of restless legs syndrome (Sleep).

The American Academy of Sleep Medicine’s clinical practice guideline also recommends iron treatment in specific restless legs contexts where iron indices are appropriate, particularly intravenous ferric carboxymaltose for adults with restless legs syndrome and suitable iron status (AASM guideline summary on PubMed).

This does not mean everyone with restless legs should start iron. It means iron studies are often clinically relevant, especially when symptoms affect sleep.

For the average person, the useful takeaway is this: if you have restless legs, poor sleep and fatigue, it may be worth checking ferritin and full iron studies rather than assuming it is just stress, ageing or poor sleep hygiene.

Iron, Thyroid Function And Metabolism

Iron is also relevant to thyroid physiology.

Thyroid peroxidase, an enzyme involved in thyroid hormone synthesis, is iron-dependent. This is one reason iron deficiency has been studied in relation to thyroid function.

A 2023 systematic review and meta-analysis reported relationships between iron deficiency and thyroid function, including differences in TSH, free T4 and free T3 in some groups, particularly pregnant women and women of reproductive age (Garofalo et al., 2023). A 2021 systematic review and meta-analysis also examined iron deficiency as a risk factor for thyroid disorders in reproductive-age and pregnant women (Luo et al., 2021).

This means iron should be used as part of the bigger picture when someone is presenting with fatigue, cold sensitivity, low mood, hair loss. Thyroid function, iron status, inflammation, menstrual blood loss, protein intake, iodine, selenium, stress and sleep can all overlap.

Low Iron and Anxiety

Low iron can contribute to anxiety in a few overlapping ways.

The first is through oxygen delivery. When iron is low, the body may have a harder time making enough haemoglobin and moving oxygen efficiently. That can lead to symptoms such as racing heart, palpitations, shortness of breath, dizziness, poor exercise tolerance and feeling physically unsettled (Healthdirect Australia).

The second pathway is through the brain. Iron is involved in brain energy metabolism, myelination and monoamine neurotransmitter metabolism, including dopamine and serotonin pathways (Kim & Wessling-Resnick, 2014).

As mentioned previously, These neurotransmitters help regulate mood, motivation, focus, emotional steadiness and stress response. When iron availability is poor, these pathways may not function as smoothly, leading to anxiety.

One study in children with iron deficiency anaemia found changes in plasma dopamine, serotonin and brain-derived neurotrophic factor in response to variation in iron availability (Bani-Ahmad et al., 2022).

There is also emerging genetic evidence supporting a relationship between iron status and anxiety risk. A 2024 Mendelian randomisation study found that genetically predicted iron status biomarkers were linked with anxiety disorder risk (Yin et al., 2024).

Who Is More At Risk Of Low Iron?

Iron deficiency can happen because intake is low, needs are higher, absorption is reduced or losses are increased (if you were to look at it fundamentally).

Some common risk factors include:

  • Heavy menstrual bleedin
  • Pregnancy or postpartum recovery
  • Vegetarian or vegan diets without careful planning
  • Low overall food intake
  • Endurance training or high training loads (Foot-strike hemolysis)
  • Frequent blood donation
  • Gut conditions that affect absorption
  • Coeliac disease or inflammatory bowel disease
  • Long-term use of some medications that affect stomach acid or gut function
  • A history of iron deficiency
  • Diets low in iron-rich foods, protein or vitamin C

If iron is low because of heavy menstrual bleeding, gut bleeding, poor absorption or inflammation, simply taking a supplement without understanding the reason can leave the issue unresolved, and does not address the root cause.

Food Sources Of Iron

There are two main types of dietary iron: haem iron and non-haem iron.

Haem iron is found in animal foods and is generally more readily absorbed. Non-haem iron is found in plant foods and fortified foods. The NIH notes that haem iron has higher bioavailability than non-haem iron, and that vegetarian diets usually have lower iron bioavailability than mixed diets containing meat, seafood and vitamin C-rich foods (NIH Office of Dietary Supplements).

The numbers below are approximate iron amounts per 100g. They can vary depending on the cut, cooking method, brand, fortification level and database used (Healthdirect Australia; Nutrition Australia; USDA FoodData Central).

Haem iron foods

  • Beef: approximately 2.5-3.5mg per 100g
  • Lamb: approximately 2.5mg per 100g
  • Kangaroo: approximately 3.2-4.1mg per 100g
  • Chicken: approximately 0.4-1.3mg per 100g
  • Turkey: approximately 0.7-1.4mg per 100g, depending on white or dark meat
  • Fish: approximately 0.3-1.3mg per 100g, depending on the fish
  • Sardines: approximately 2.5-6.1mg per 100g, depending on whether canned or cooked/fried
  • Tuna: approximately 1.1-1.5mg per 100g
  • Oysters and mussels: approximately 6-9mg per 100g
  • Liver or organ meats, where appropriate: approximately 6-11mg per 100g, depending on the type

Non-haem iron foods

  • Lentils: approximately 3.3mg cooked or 9.1mg dry per 100g
  • Chickpeas: approximately 1.8-2.9mg per 100g
  • Beans: approximately 2-3mg per 100g, depending on the type
  • Tofu: approximately 2.9mg per 100g
  • Tempeh: approximately 2.7mg per 100g
  • Pumpkin seeds: approximately 8-9mg per 100g
  • Sesame seeds and tahini: sesame seeds approximately 14mg per 100g; tahini approximately 2-3mg per 100g
  • Cashews: approximately 5mg per 100g
  • Spinach and leafy greens: raw spinach approximately 3mg per 100g; cooked spinach can be higher per 100g because it is more concentrated
  • Quinoa: approximately 1.5mg cooked or 4.6mg dry per 100g
  • Iron-fortified cereals: varies widely, often approximately 8-16mg per serve depending on the product
  • Whole grains: approximately 1-4mg per 100g, depending on the grain
  • Dried apricots: approximately 3.1-6.3mg per 100g

Plant-based eaters can build iron-rich diets, but they usually need to be more intentional about absorption.

How To Improve Iron Absorption From Food

Iron absorption depends on the type of iron, the meal composition and the person’s current iron status.

Simple food-first strategies include:

  • Pair plant-based iron foods with vitamin C, such as citrus, kiwi, berries, capsicum or tomato.
  • Include haem iron foods if they fit your diet and values.
  • Avoid drinking tea or coffee directly with iron-rich meals if iron status is low.
  • Be mindful that calcium supplements can reduce iron absorption when taken at the same time.
  • Build meals around protein, colourful plants and enough overall food, not just one iron-rich ingredient.

Harvard’s Nutrition Source notes that vitamin C and haem iron can improve non-haem iron absorption, while phytates, tannins and large amounts of calcium can inhibit non-haem iron absorption (Harvard T.H. Chan School of Public Health).

Why You Should Not Self-Prescribe Iron

While supplementing with iron can be the most simple solution, consuming too much iron is equally as harmful as consuming too little.

Having too much iron in the body is toxic and can be fatal, and this is because it’s highly oxidative (think of too much oxidation as cellular rust).

Some people are also at risk of iron overload conditions such as haemochromatosis. This condition involves the inability to metabolise and clear iron from the body as fast as most people These people often need to give blood or reduce iron consumption, so if you have this condition, you definitely do not want to be touching an iron supplement.

Some iron supplements can also cause constipation, nausea, stomach pain and digestive discomfort. Usually, this depends on the type of supplement and iron source you choose, so it’s always good to discuss with a health practitioner first before supplementing with iron.

A sensible approach to take before taking an iron supplement includes:

  1. Test your iron levels first and understand your serum iron, ferritin and transferrin levels.
  2. Discuss with a health professional to understand the broader scope or other causative factors.
  3. Implement food first approaches alongside a good, bioavailable iron supplement.
  4. Recheck levels at a later date to measure against your first test baseline.
  5. Stop, reduce or adjust when appropriate.

When To Seek Professional Guidance

It is worth seeking guidance if you have ongoing symptoms such as:

  • Fatigue that does not improve with rest
  • Breathlessness on exertion
  • Dizziness or light-headedness
  • Poor concentration or memory issues
  • Restless legs or sleep disruption
  • Heavy menstrual bleeding
  • Hair shedding with fatigue or low mood
  • Reduced exercise tolerance
  • Pale skin or unusual weakness
  • A history of low ferritin or iron deficiency
  • Gut symptoms, blood in stool or unexplained weight changes

It is especially important to seek medical care if symptoms are severe, new, worsening or linked with possible blood loss or fainting.

Seeking out a Naturopath or Nutritionist can help interpret your blood results in context with other factors that could be causative factors to your low iron and overall fatigue picture.

The Takeaway

Iron is bigger than energy and fatigue.

It helps carry oxygen, but it also supports cellular energy production, brain function, dopamine-related pathways, sleep, restless legs, thyroid physiology and nervous-system resilience.

That is why low iron can sometimes feel like more than tiredness. It may show up as fogginess, poor concentration, low motivation, poor sleep, restless legs, reduced exercise tolerance or feeling wired but depleted.

But symptoms alone are not enough to diagnose low iron.

The smart approach is to test, interpret the results properly and understand why iron may be low in the first place. Food can help. Absorption strategies can help. Supplements may be useful when there is a confirmed need. But iron should not be taken casually without testing and guidance.

If you are dealing with fatigue, brain fog, restless legs, poor sleep, low mood, heavy periods or reduced exercise tolerance, Stephen can help you look at the bigger picture: diet, iron intake, ferritin and iron studies, nervous-system load, sleep, stress, training, thyroid context and other nutrients that may be part of the pattern.

FAQ

Why is iron more than an energy nutrient?

Iron helps carry oxygen, but it is also involved in cellular energy production, brain function, neurotransmitter synthesis, dopamine pathways, thyroid hormone metabolism, immune function and nervous-system health. That is why low iron can affect more than fatigue.

Can low iron cause anxiety-like symptoms?

Low iron can sometimes contribute to symptoms that overlap with anxiety, such as shortness of breath, racing heart, restlessness, poor sleep, dizziness, fatigue and reduced stress tolerance. It is not the only possible cause, so testing and proper assessment matter.

What is ferritin?

Ferritin is a protein that stores iron. Low ferritin can suggest low iron stores, even when haemoglobin is still normal. Ferritin can also rise with inflammation or illness, so it should be interpreted alongside symptoms, full blood count, iron studies and health context.

Can you have low iron without being anaemic?

Yes. Iron stores can become low before haemoglobin drops low enough to be classified as anaemia. This is often called non-anaemic iron deficiency. It may still be associated with symptoms such as fatigue, poor concentration, reduced exercise tolerance or restless legs.

Can low iron affect sleep?

Low iron can be linked with restless legs syndrome, which can disrupt sleep. Low iron may also contribute indirectly to fatigue, restlessness or poor recovery. Sleep problems can have many causes, so iron is one possible factor to investigate.

What foods contain iron?

Animal sources include beef, lamb, poultry, fish, seafood and organ meats. Plant sources include lentils, beans, chickpeas, tofu, tempeh, pumpkin seeds, tahini, leafy greens, quinoa and iron-fortified cereals. Pairing plant iron with vitamin C-rich foods can improve absorption.

Should I take iron supplements without testing?

No. Iron supplements should not be taken casually without testing or professional guidance. Too much iron can be harmful, and symptoms of low iron can overlap with many other issues. It is better to confirm whether iron is low, understand the cause and use the right approach.

Is plant-based iron enough?

It can be, but plant-based eaters usually need to be more intentional. Plant foods contain non-haem iron, which is less readily absorbed than haem iron and more affected by meal composition. Vitamin C-rich foods, adequate protein and smart meal timing can help.

How long does it take to improve low iron?

It depends on the severity, cause, treatment approach, absorption, diet and whether ongoing blood loss is present. Some people feel better within weeks, while iron stores may take longer to rebuild. Follow-up testing helps confirm whether the plan is working.

References

American Academy of Sleep Medicine. (2025). Treatment of restless legs syndrome and periodic limb movement disorder: An American Academy of Sleep Medicine clinical practice guideline. https://pubmed.ncbi.nlm.nih.gov/39324694/

Auerbach, M., DeLoughery, T. G., & Tirnauer, J. S. (2025). Iron deficiency in adults: A review. JAMA, 333(20), 1813-1823. https://doi.org/10.1001/jama.2025.0452

Australian Prescriber. (2021). Non-anaemic iron deficiency. https://australianprescriber.tg.org.au/articles/non-anaemic-iron-deficiency.html

Bani-Ahmad, M., Ahmad, M., Obeidat, M., & Barqawi, M. (2022). The modulation of plasma levels of dopamine, serotonin, and brain-derived neurotrophic factor in response to variation in iron availability. Acta Biomedica, 93(6), e2022293. https://doi.org/10.23750/abm.v93i6.13276

Gao, Q., Zhou, Y., Chen, Y., Hu, W., Jin, W., Zhou, C., Yuan, H., Li, J., Lin, Z., & Lin, W. (2025). Role of iron in brain development, aging, and neurodegenerative diseases. Annals of Medicine, 57(1), 2472871. https://doi.org/10.1080/07853890.2025.2472871

Garofalo, V., Condorelli, R. A., Cannarella, R., Aversa, A., Calogero, A. E., & La Vignera, S. (2023). Relationship between iron deficiency and thyroid function: A systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/38004184/

Greig, A. J., Patterson, A. J., Collins, C. E., & Chalmers, K. A. (2013). Iron deficiency, cognition, mental health and fatigue in women of childbearing age: A systematic review. https://pubmed.ncbi.nlm.nih.gov/25191562/

Harvard T.H. Chan School of Public Health. Iron. https://nutritionsource.hsph.harvard.edu/iron/

Healthdirect Australia. How to meet your iron needs. https://www.healthdirect.gov.au/how-to-meet-your-iron-needs-infographic

Healthdirect Australia. Iron deficiency. https://www.healthdirect.gov.au/iron-deficiency

Kim, J., & Wessling-Resnick, M. (2014). Iron and mechanisms of emotional behavior. Journal of Nutritional Biochemistry, 25(11), 1101-1107. https://doi.org/10.1016/j.jnutbio.2014.07.003

Luo, J., Wang, X., Yuan, L., & Guo, L. (2021). Iron deficiency, a risk factor of thyroid disorders in reproductive-age and pregnant women: A systematic review and meta-analysis. https://pmc.ncbi.nlm.nih.gov/articles/PMC7947868/

National Institutes of Health, Office of Dietary Supplements. Iron: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Nutrition Australia. (2021). Iron. https://nutritionaustralia.org/resources/iron/

Pivina, L., Semenova, Y., Doşa, M. D., Dauletyarova, M., & Bjørklund, G. (2019). Iron deficiency, cognitive functions, and neurobehavioral disorders in children. Journal of Molecular Neuroscience, 68(1), 1-10. https://doi.org/10.1007/s12031-019-01276-1

Rizvi, S., et al. (2025). Restless legs and iron deficiency: Unravelling the hidden link and current evidence. https://pmc.ncbi.nlm.nih.gov/articles/PMC12084866/

Sleep. (2025). Bringing iron to the brain for restless legs. https://academic.oup.com/sleep/article/48/7/zsaf128/8129076

U.S. Department of Agriculture. FoodData Central. https://fdc.nal.usda.gov/

Yin, R., Gao, Q., Fu, G., & Zhao, Q. (2024). The causal effect of iron status on risk of anxiety disorders: A two-sample Mendelian randomization study. PLOS ONE, 19(3), e0300143. https://doi.org/10.1371/journal.pone.0300143

Magnesium: Why This Mineral Matters for Energy, Stress, Sleep and the Nervous System

Posted on by Stephen Brumwell

Magnesium is one of those nutrients that can sound simple on the surface. It gets mentioned for cramps, sleep, stress and muscle relaxation, so it is easy to think of it as a basic supplement you take when you feel tight, tired or wired.

But magnesium is much deeper than that, and in this article, we’ll unpack magnesium from various angles.

Magnesium is an essential mineral involved in more than 300 enzymatic reactions in the body. It supports energy production, protein synthesis, nerve communication, muscle contraction and relaxation, blood glucose regulation, blood pressure regulation, DNA function, electrolyte balance and normal cellular signalling (Kirkland et al., 2018; DiNicolantonio et al., 2018).

That is why magnesium is not just a sleep nutrient, a cramp nutrient or a recovery nutrient. It is a foundational mineral for normal physiology.

Magnesium becomes especially relevant when the body has been under pressure. Poor diet, heavy alcohol use, chronic stress, hard training, inconsistent meals, digestive issues and poor sleep can all increase the need to pay attention to magnesium intake and status.

Whether someone is rebuilding after alcohol use, dealing with long-term stress, training hard, eating inconsistently, struggling with sleep or simply trying to understand their nutrition better, magnesium is worth understanding properly.

What To Know (Snapshot Takeaway)

  • Magnesium is an essential mineral and cofactor in hundreds of enzymatic reactions.
  • It plays a major role in ATP production, nerve signalling, muscle relaxation, blood glucose regulation, blood pressure regulation, DNA stability and neurotransmission.
  • Magnesium is especially relevant to the nervous system because it helps regulate excitatory signalling, including pathways involving glutamate and NMDA receptors (Kirkland et al., 2018; Gillessen et al., 2000-2013).
  • Low magnesium intake is not rare. Older Australian Health Survey data found inadequate magnesium intake was common in younger Australians (Australian Bureau of Statistics, 2015). More recent ABS data also suggests inadequate magnesium intake remains common across the population (Australian Bureau of Statistics, 2026).
  • Alcohol, poor dietary intake, digestive issues, diuretics, high stress, diabetes, diarrhoea and some medications can all increase the likelihood that magnesium status needs attention.
  • Food should come first where possible, but supplement form matters. Magnesium glycinate, citrate, oxide, malate, taurate, threonate, chloride and orotate are not the same.
  • Do not treat symptoms alone as proof of deficiency. Magnesium assessment should consider diet, symptoms, medications, health conditions and testing where appropriate.

What Is Magnesium?

Magnesium, or Mg, is an essential mineral. Your body cannot make it, so it has to come from food, fluids and, in some cases, supplements.

Most magnesium is stored in bone and muscle. Only a small amount circulates in the blood, which is one reason magnesium deficiency can be difficult to assess from a standard blood test alone. This does not mean testing is pointless. It means the result needs to be interpreted with the broader clinical picture.

Magnesium is involved in protein synthesis, cellular energy production, glucose metabolism, blood pressure regulation, neuromuscular function and nervous-system signalling (DiNicolantonio et al., 2018; Kirkland et al., 2018).

One of the deeper reasons magnesium matters is its relationship with the nervous system.

Magnesium helps regulate excitatory signalling in the brain and nervous system, particularly through its influence on NMDA receptors and glutamate pathways (Kirkland et al., 2018). Glutamate is an important excitatory neurotransmitter. We need it for normal brain function, but excessive excitatory activity is not something we want running unchecked.

In more technical terms, high excitatory amino acid activity can contribute to neurotoxicity when the system is pushed beyond its normal range (Gillessen et al., 2000-2013). In more practical language: magnesium is one of the nutrients involved in keeping nerve signaling from becoming too overexcited.

That does not mean magnesium is a treatment for anxiety, addiction, insomnia or neurological disease. It means magnesium sits right in the middle of many systems that matter when someone feels stressed, depleted, wired, tense, crampy, sleep-deprived or under-recovered.

The Role of Magnesium in the Body

Magnesium serves many purposes in the body. The list can get long very quickly, but the main roles are worth understanding.

One key role is ATP production. ATP, or adenosine triphosphate, is the main energy currency your cells use to do work. Magnesium is required for normal ATP function, so when we talk about cellular energy, magnesium is part of that conversation (DiNicolantonio et al., 2018).

Magnesium also supports:

  • Protein synthesis: Magnesium acts as a cofactor for enzymes involved in RNA, DNA and protein synthesis.
  • Muscle contraction and relaxation: Magnesium interacts with calcium signalling, which helps muscles contract and relax appropriately.
  • Neurons and nerve function: Magnesium is involved in neurotransmitter release and normal nerve communication (Kirkland et al., 2018).
  • Blood glucose control: Magnesium plays a role in insulin action and glucose metabolism (DiNicolantonio et al., 2018).
  • Blood pressure regulation: Magnesium can influence vascular tone and calcium-channel activity, which is relevant to blood pressure physiology.
  • Hormone receptor signalling: Magnesium helps support normal cellular signalling processes.
  • Calcium-channel gating: Magnesium influences calcium movement across membranes, which matters for nerve and muscle function.
  • DNA support: Magnesium contributes to DNA stability, repair and replication.
  • Glycolysis: Magnesium is involved in enzymes that help break down glucose for energy.

So when someone says magnesium is important, they are not exaggerating. It is woven through normal body function.

The practical takeaway is this: if your diet has been poor, your stress has been high, your sleep has been rough, you have been drinking heavily, your digestion is compromised or you are relying on ultra-processed foods, magnesium is one of the first nutrients worth bringing back into the conversation.

Magnesium, Alcohol and Nutrient Depletion

Although this article is not focused on alcohol and addiction, it’s part of my past experience, and deserves it’s own section due to many ways alcohol can impact magnesium status.

Alcohol can contribute to magnesium depletion through several direct and indirect mechanisms.

Reduced absorption

Chronic alcohol intake can affect the gastrointestinal tract and may impair normal nutrient absorption. Magnesium is absorbed mainly in the small intestine, so gut integrity and digestive function matter.

Increased loss

Alcohol can have a diuretic effect, increasing urine production and potentially increasing the loss of minerals and electrolytes. Magnesium can be lost this way, particularly when alcohol intake is frequent or heavy.

Poor dietary habits

Alcohol often displaces food. Some people skip meals, under-eat, rely on takeaway, crave refined carbohydrates or lose the routine of balanced eating. That can mean fewer magnesium-rich foods such as nuts, seeds, legumes, leafy greens, whole grains and quality protein meals.

Wider metabolic stress

Alcohol can also affect liver function, hormones, sleep, blood sugar and appetite regulation. These do not all mean magnesium deficiency is guaranteed, but they do increase the relevance of nutrition assessment.

This is why magnesium can matter in alcohol reduction or recovery. Not because magnesium fixes recovery, but because the body may need better nutritional foundations after a long period of depletion.

How Do I Know If I Am Low in Magnesium?

It’s a good question, one that is asked frequently. Magnesium deficiency can be hard to identify from symptoms alone.

As mentioned earlier, most magnesium is stored in bone and muscle, with only a small amount in the blood. That can make standard blood testing an incomplete picture. Urine testing, red blood cell magnesium, hair mineral analysis or broader metabolic testing may be considered in some clinical contexts, but no single test should be treated as perfect.

The better approach is to look at the whole picture:

  • What does your diet look like?
  • Are you eating magnesium-rich foods regularly?
  • Do you drink alcohol frequently or heavily?
  • Are you under high stress?
  • Do you have digestive symptoms?
  • Are you taking medications that may affect magnesium?
  • Are there signs of electrolyte disturbance?
  • Are symptoms ongoing, severe or unexplained?

Older Australian Health Survey data found inadequate magnesium intake was common, especially among younger Australians (Australian Bureau of Statistics, 2015). More recent data from the ABS also shows inadequate magnesium intake remains a meaningful issue in Australia (Australian Bureau of Statistics, 2026).

That does not mean everyone needs a supplement. It does mean magnesium intake deserves more attention than it usually gets.

Common Factors That Can Increase Magnesium Risk

Several factors can increase the chance that magnesium intake, absorption or retention may be compromised.

These include:

  • Excessive use of diuretics (Caffeine, stimulants, etc): Increases urinary excretion, leading to loss of magnesium.
  • Alcohol: Impairs absorption and increases excretion of magnesium.
  • Hypochlorhydria (low stomach acid): Reduces magnesium absorption efficiency.
  • Antacids: Bind to and reduce absorption of magnesium.
  • Vitamin D (due to its role in Calcium absorption): Alters calcium and magnesium balance, potentially decreasing magnesium levels.
  • Coeliac disease: Damages the intestinal lining, hindering magnesium absorption.
  • Chronic stress (emotional or psychological – overactive sympathetic nervous system): Elevates stress hormones, increasing magnesium excretion.
  • Crohn’s disease: Causes malabsorption of nutrients, including magnesium.
  • Type 1 and 2 Diabetes: Increases urinary loss of magnesium.
  • Diarrhoea / Laxatives: Leads to rapid loss of fluids and electrolytes, including magnesium.
  • Diets high in sugar: Require more magnesium for processing, depleting body stores.
  • Excessive menstruation: Can lead to increased loss of magnesium.
  • High phosphorus in the diet (inorganic phosphates found in inactive processed food ingredients): Competes with and reduces magnesium absorption.
  • Insulin resistance: Linked to lower magnesium levels in the body.
  • Low salt intake: May affect magnesium levels due to the interconnected balance of electrolytes.
  • Low selenium intake: Selenium deficiency can affect magnesium status and metabolism.
  • Vitamin B6 (pyridoxine) deficiency: Essential for magnesium absorption and utilisation in the body.

Don’t use this list as gospel, but if you notice you tick off some of these, magnesium intake might be something to consider.

If someone has poor magnesium intake, multiple risk factors plus symptoms, magnesium is worth assessing properly.

Potential Signs of Magnesium Deficiency

Signs of magnesium deficiency can vary. Some can be vague. Some can be serious. Many overlap with other conditions.

One clinical clue to consider is unexplained hypokalaemia, or low potassium, and hypocalcaemia, or low calcium. These can sometimes point toward significant magnesium depletion. Neuromuscular irritability, including signs such as the Trousseau sign, may also be relevant in more significant depletion states (Pokan et al., 2006).

Possible signs associated with low magnesium or altered magnesium status can include:

  • Muscle cramps
  • Muscle weakness
  • Twitching or fasciculations
  • Tremors
  • Irritability
  • Anxiety-like symptoms
  • Poor sleep
  • Fatigue
  • Neuromuscular irritability
  • Tinnitus
  • Disorientation in more significant cases
  • Abnormal heart rhythm in more severe deficiency states
  • Low calcium or low potassium on testing

More severe deficiency states can be associated with more serious features such as arrhythmias, convulsions or marked neuromuscular symptoms. These require medical assessment, not supplement guessing.

Important to remember that symptoms are not always proof, and investigations are always recommended to confirm as well.

Choosing the Correct Magnesium Supplement

Not all magnesium supplements are created equal.

If a product has magnesium written on the front label, that does not tell you the full story. The form of magnesium matters. The dose of elemental magnesium matters. The person’s digestion, goal, medication use and tolerance all matter.

On a slightly more technical level, magnesium is bound to another compound in supplement form. That companion compound affects absorption, tolerance and how the supplement behaves in the gut.

This is why magnesium citrate is different from magnesium oxide, magnesium glycinate is different from magnesium malate, and magnesium threonate is different again.

Magnesium glycinate

Magnesium glycinate is magnesium bound to glycine. It is often chosen when sleep, nervous-system support or bowel tolerance are priorities.

Research comparing magnesium diglycinate with magnesium oxide in people with ileal resection found that magnesium diglycinate showed better bioavailability in that specific clinical setting (Schuette et al., 1994).

Glycine itself has also been studied for sleep quality. This does not prove magnesium glycinate is a sleep cure, but it helps explain why this form is commonly discussed in sleep and calming contexts (Yamadera et al., 2007).

Magnesium oxide

Magnesium oxide is common, cheap and high in elemental magnesium, but it is generally less bioavailable than some other forms. Because more of it may stay in the gut, it can have a stronger laxative effect for some people (Schuchardt & Hahn, 2017).

That does not make it useless. It means it is often better suited to bowel-related use than to correcting low magnesium status quickly.

Magnesium citrate

Magnesium citrate is commonly used and generally better absorbed than oxide. It may also loosen stools, so dose and tolerance matter.

One trial has looked at oral magnesium for pregnancy-induced leg cramps (Supakatisant & Phupong, 2012). This is useful context, but it should not be stretched into a blanket claim that magnesium citrate fixes all cramping.

Magnesium chloride

Magnesium chloride is another form used in supplements and topical products. It may be considered where digestion, absorption or tolerance are priorities, although the quality of the product and the dose still matter.

Magnesium malate

Magnesium malate is magnesium bound to malic acid. Malate is involved in energy metabolism, which is why this form is often marketed around energy and muscle pain.

Malate-related cellular energy research helps explain why malate is discussed in energy-metabolism contexts (Scheibe, 2004). That reference is not direct proof that magnesium malate treats fatigue, but it gives useful biochemical context.

Magnesium taurate

Magnesium taurate is magnesium bound to taurine. Taurine has been studied in relation to cardiovascular function and cellular regulation (Zulli, 2011).

This form is often positioned as calming or heart-supportive, but claims should be kept sensible. It may be a useful option for some people, but it is not automatically the best magnesium for everyone.

Magnesium threonate

Magnesium threonate is often marketed around brain health because of interest in brain magnesium levels, memory and cognition.

Animal research has shown that elevating brain magnesium could affect synaptic loss and cognitive deficits in an Alzheimer’s disease mouse model (Li et al., 2014). NMDA receptor research in neuropathic pain contexts also helps explain why magnesium and excitatory signalling are often discussed together (Wu & Zhuo, 2009).

This is interesting, but it needs careful wording. Mouse studies and mechanistic papers are not the same as proving a human supplement outcome. Magnesium threonate may be worth watching, but it should not be oversold.

Magnesium sulfate

Magnesium sulfate is better known as Epsom salts. It is commonly used externally in baths. I would not frame it as a detox product, because that language often runs ahead of the evidence. If used, it is better discussed around relaxation rituals, muscle comfort and bath use rather than internal supplementation.

Magnesium orotate

Magnesium orotate is often discussed in cardiovascular and performance contexts. Research on oral magnesium therapy in coronary artery disease patients has looked at exercise heart rate, exercise tolerance and myocardial function (Pokan et al., 2006).

This is not a reason to self-prescribe magnesium for heart disease. It is a reason to respect magnesium’s role in cardiovascular physiology and seek proper guidance when heart health is involved.

Magnesium carbonate

Magnesium carbonate is often used for its antacid properties. Research on an aluminium- and magnesium-containing antacid has shown that magnesium-containing products can affect drug bioavailability in some contexts (Krishna et al., 2007).

This is a reminder that magnesium-containing antacids and medications can interact with absorption and medication timing. If you use medications, especially antibiotics or other timing-sensitive medicines, check with your practitioner or pharmacist.

Forms I am more cautious with

I am cautious about making blanket statements that a form is bad for everyone, but there are some forms I would approach carefully.

Magnesium hydroxide is commonly used as a laxative or antacid form and is not usually the form I would reach for when the goal is broader magnesium repletion.

Magnesium aspartate and magnesium pidolate can raise questions because they are bound to excitatory amino acid-related compounds. Excitatory amino acid neurotoxicity research gives some context for that caution (Gillessen et al., 2000-2013). The cautious framing is this: if someone already feels wired, over-stimulated or neurologically sensitive, I would usually choose a better-tolerated form first rather than defaulting to these.

Food Sources of Magnesium

Food should always be part of the magnesium conversation. While we can’t always get it from diet, a food first is generally always recommended to support foundational nutrient status.

Supplementation can be useful when there is a clear reason, but a food-first approach usually gives you more than magnesium. You also get fibre, potassium, polyphenols, healthy fats, protein, B vitamins and other minerals.

Good magnesium-rich foods include:

  • Pumpkin Seeds – 535mg
  • Raw Cacao – 507mg (Cacao nibs anyone?)
  • Flax Seeds – 392mg
  • Brazil Nuts – 350mg (also super high in selenium)
  • Sesame Seeds – 340mg
  • Chia Seeds – 335mg
  • Almonds – 260mg
  • Cashews – 250mg
  • Buckwheat – 221mg
  • Peanuts – 160mg
  • Walnuts – 150mg
  • Dark Chocolate (70%+) – 120mg (The darker the higher the Magnesium content)
  • Tofu – 74mg
  • Spinach – 74mg
  • Sardines– 39mg
  • Kale – 33mg
  • Avocado – 27mg
  • Whole Oats – 24mg

These foods are often compared per 100 g, which is useful for nutrient tables, but it is also worth being practical. You are probably not eating 100 g of pumpkin seeds in one sitting. A better way to use this list is to build magnesium-rich foods into daily meals.

For example:

  • Add chia seeds or flax seeds to oats.
  • Use pumpkin seeds over salads or yoghurt bowls.
  • Eat almonds, cashews or walnuts as a snack.
  • Include tofu, legumes or buckwheat in meals.
  • Use spinach or kale in eggs, smoothies, soups or stir-fries.
  • Choose dark chocolate as a magnesium-containing treat rather than a daily main source.

One important note: some plant foods contain phytates, also called phytic acid. Phytates can bind minerals and reduce absorption. This does not make nuts, seeds, legumes or grains bad. It simply means soaking, sprouting, fermenting, cooking and eating a varied diet can help improve overall mineral availability.

Correct Dosing for Magnesium Deficiency

Magnesium dosing needs care.

It depends on the person, the form, the reason for using it, the dose of elemental magnesium, bowel tolerance, kidney function, medications, pregnancy status and whether there is a confirmed or suspected deficiency.

DiNicolantonio et al. discuss magnesium deficiency and higher weight-based intake considerations in the context of subclinical deficiency and cardiovascular risk (DiNicolantonio et al., 2018). That is useful context, but it should not be turned into a general public dosing instruction.

When supplementing Magnesium, the general guidance is to:

  • Check the elemental magnesium amount on the label.
  • The average daily supplementation of elemental magnesium is 400-600 mg daily.
  • Do not assume a higher dose is better.
  • Be careful if magnesium causes loose stools, nausea or cramping.
  • Avoid high-dose supplementation without guidance if you have kidney disease, heart rhythm issues, significant medical conditions or multiple medications.
  • If pregnancy is involved, dosing should be discussed with a qualified practitioner.
  • If a true deficiency is suspected, assess properly rather than guessing.

The phrase elemental magnesium matters. It refers to the true amount of magnesium in the supplement, not the total weight of the compound.

For example, 1000 mg of magnesium glycinate does not mean 1000 mg of elemental magnesium. The label should tell you the elemental magnesium per serve.

How To Choose a Magnesium Product

There are many magnesium products on the market, and some are much better formulated than others.

Rather than listing products here, I would focus on what to look for:

  • Clear elemental magnesium amount per serve
  • A form that matches the goal and digestive tolerance
  • Minimal unnecessary fillers
  • A dose that does not cause bowel irritation
  • Practitioner guidance if you are using it for a specific condition
  • No exaggerated claims around detox, cure-all effects or guaranteed sleep outcomes

A good product should make the dose and form clear. If you cannot tell what form of magnesium is being used, or how much elemental magnesium you are getting, I would be cautious.

The Takeaway

Magnesium is a critical mineral for normal human function. It is involved in energy production, nerve communication, muscle relaxation, glucose metabolism, DNA support, blood pressure physiology, electrolyte balance and nervous-system regulation.

It becomes especially relevant when someone has been under long-term stress, eating poorly, drinking heavily, sleeping badly, training hard, using diuretics or dealing with digestive issues.

The big picture is simple: magnesium matters because it supports the systems that help you feel steady, energised, relaxed, coordinated and resilient.

Start with food. Build meals around magnesium-rich ingredients such as nuts, seeds, leafy greens, legumes, tofu, whole grains, oats, cacao and quality whole foods. If supplementation is needed, choose the form carefully, pay attention to elemental magnesium and avoid assuming more is better.

If you are unsure whether magnesium is relevant for you, Stephen can help you look at your diet, symptoms, alcohol intake, stress load, sleep, training, pathology and supplement options in context.

FAQ

What does magnesium do in the body?

Magnesium supports hundreds of enzymatic reactions, including energy production, protein synthesis, nerve function, muscle contraction and relaxation, glucose metabolism, blood pressure regulation and DNA stability.

Why is magnesium important for the nervous system?

Magnesium helps regulate nerve signaling and excitatory pathways, including mechanisms involving glutamate and NMDA receptors (Kirkland et al., 2018). This is one reason it is often discussed in relation to stress, sleep, tension and nervous-system regulation.

Can alcohol lower magnesium?

Alcohol can contribute to low magnesium status through poor dietary intake, impaired absorption, increased urinary loss and wider metabolic stress. This is especially relevant with frequent or heavy alcohol intake.

How do I know if I am magnesium-deficient?

You cannot confirm magnesium deficiency from symptoms alone. Diet, symptoms, alcohol intake, digestive health, medications, pathology and sometimes additional testing need to be considered together.

What are signs of low magnesium?

Possible signs include cramps, twitching, fatigue, muscle weakness, irritability, poor sleep, tremors, neuromuscular irritability and, in more serious cases, abnormal heart rhythm or electrolyte disturbances. These signs can have many causes, so they should be assessed properly.

What is the best form of magnesium?

There is no single best form for everyone. Glycinate is often used for tolerance and sleep-focused support, citrate is common but can loosen stools, oxide is cheaper but generally less bioavailable, malate is often discussed around energy, and threonate is marketed around brain health. The best option depends on the person.

What does elemental magnesium mean?

Elemental magnesium is the actual amount of magnesium in the supplement. The total compound weight is different from the elemental magnesium dose, so always check the label.

Should I take magnesium every day?

Some people benefit from daily magnesium supplementation, but it is not automatically needed. Food intake, symptoms, health conditions, medications and dose all matter. If you are unsure, get individual guidance.

References

Australian Bureau of Statistics. (2015). Australian Health Survey: Usual nutrient intakes, 2011-12 financial year. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/australian-health-survey-usual-nutrient-intakes/latest-release

Australian Bureau of Statistics. (2026). Usual nutrient intakes, 2023. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/usual-nutrient-intakes/latest-release

DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2018). Subclinical magnesium deficiency: A principal driver of cardiovascular disease and a public health crisis. Open Heart, 5(1), e000668. https://doi.org/10.1136/openhrt-2017-000668

Gillessen, T., Budd, S. L., & Lipton, S. A. (2000-2013). Excitatory amino acid neurotoxicity. In Madame Curie Bioscience Database. Landes Bioscience. https://www.ncbi.nlm.nih.gov/books/NBK6108/

Kirkland, A. E., Sarlo, G. L., & Holton, K. F. (2018). The role of magnesium in neurological disorders. Nutrients, 10(6), 730. https://doi.org/10.3390/nu10060730

Krishna, G., Kisicki, J. C., Olsen, S., Grasela, D. M., & Wang, Z. (2007). Effect of an aluminum- and magnesium-containing antacid on the bioavailability of garenoxacin in healthy volunteers. Pharmacotherapy, 27(7), 963-969. https://doi.org/10.1592/phco.27.7.963

Li, W., Yu, J., Liu, Y., Huang, X., Abumaria, N., Zhu, Y., Huang, X., Xiong, W., Ren, C., Liu, X., Chui, D., & Liu, G. (2014). Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer’s disease mouse model. Molecular Brain, 7, 65. https://doi.org/10.1186/s13041-014-0065-y

Pokan, R., Hofmann, P., von Duvillard, S. P., Smekal, G., Wonisch, M., Lettner, K., Schmid, P., Shechter, M., Silver, B., Bachl, N., & Schmid, P. (2006). Oral magnesium therapy, exercise heart rate, exercise tolerance, and myocardial function in coronary artery disease patients. British Journal of Sports Medicine, 40(9), 773-778. https://doi.org/10.1136/bjsm.2006.027250

Scheibe, R. (2004). Malate valves to balance cellular energy supply. Physiologia Plantarum, 120(1), 21-26. https://doi.org/10.1111/j.0031-9317.2004.0222.x

Schuchardt, J. P., & Hahn, A. (2017). Intestinal absorption and factors influencing bioavailability of magnesium: An update. Current Nutrition & Food Science, 13(4), 260-278. https://doi.org/10.2174/1573401313666170427162740

Schuette, S. A., Lashner, B. A., & Janghorbani, M. (1994). Bioavailability of magnesium diglycinate vs magnesium oxide in patients with ileal resection. Journal of Parenteral and Enteral Nutrition, 18(5), 430-435. https://doi.org/10.1177/0148607194018005430

Supakatisant, C., & Phupong, V. (2012). Oral magnesium for relief in pregnancy-induced leg cramps: A randomised controlled trial. Maternal & Child Nutrition, 11(2), 139-145. https://doi.org/10.1111/j.1740-8709.2012.00440.x

Wu, L. J., & Zhuo, M. (2009). Targeting the NMDA receptor subunit NR2B for the treatment of neuropathic pain. Neurotherapeutics, 6(4), 693-702. https://doi.org/10.1016/j.nurt.2009.07.008

Yamadera, W., Inagawa, K., Chiba, S., Bannai, M., Takahashi, M., & Nakayama, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126-131. https://doi.org/10.1111/j.1479-8425.2007.00262.x

Zulli, A. (2011). Taurine in cardiovascular disease. Current Opinion in Clinical Nutrition and Metabolic Care, 14(1), 57-60. https://doi.org/10.1097/MCO.0b013e328340d863

Protein Intake for Exercise: How Much You Need and Where to Get It

Posted on by Stephen Brumwell

Protein is a crucial component in the recovery process, especially for people rebuilding after alcohol use, substance use, long periods of stress, poor appetite, under-eating or inconsistent nutrition (Jeynes & Gibson, 2017).

It is one of the core essential macronutrients in the diet, responsible for the structure of body tissue and organs, while also playing a role in muscle repair, hunger regulation, neurotransmitter production, cellular repair and preventing malnutrition (Healthdirect Australia, n.d.; Jeynes & Gibson, 2017).

Getting optimal protein intake can be difficult, so understanding dietary sources and having a quality protein powder on hand can be beneficial.

In this article, I’ll go through why protein matters in recovery, how much you should be aiming for, where to source it from, and what to look for when comparing protein powders by protein per serve and value per serve.

Protein Intake: What To Know

  • Protein is one of the core essential macronutrients in the diet, responsible for body tissue, organs, muscle repair, enzymes, hormones and neurotransmitter production.
  • Protein intake can support recovery by helping with hunger regulation, cravings, muscle maintenance, repair, and the risk of malnutrition.
  • As a general rule of thumb, aim for around 1.2-1.8 grams of protein per kilogram of body weight per day, depending on body size, activity level and goals (Australian Institute of Sport, n.d.; Examine, 2023).
  • This is a general snapshot and does not include varying levels of exercise, pregnancy, medical conditions or specific fitness goals.
  • Food should come first, but a quality protein powder can be useful when appetite is low, meals are rushed, or daily protein targets are hard to reach.

Why Is Protein Important for Recovery?

Protein is made up of amino acids, which are the building blocks for many structures and processes in the body (Healthdirect Australia, n.d.).

Without adequate protein intake, we can see impacts across a few core areas that matter during recovery, these areas include (but not limited to):

Craving and appetite regulation

Protein plays a role in regulating hunger and supporting fullness after meals (Leidy, 2014). This is important because cravings are not always just a willpower problem. They can also be influenced by inconsistent meals, low protein intake, poor sleep, stress and blood sugar swings.

Including protein with meals can make the day feel steadier, especially when it is paired with fibre-rich carbohydrates, vegetables and healthy fats.

Muscle mass

Protein provides amino acids needed for muscle repair and growth (Australian Institute of Sport, n.d.; Healthdirect Australia, n.d.). Weight loss, muscle loss and poor body composition can become concerns when someone has been through long periods of poor nutrition, heavy alcohol use, substance use, stress or under-eating (Jeynes & Gibson, 2017).

In recovery, this is not always about building muscle in a gym sense. Sometimes it is simply about rebuilding strength, appetite and consistency. The more muscle mass, the more mitochondrial density we have, which also supports our ability to burn fat and lose weight.

Mood and energy

We need protein, or more specifically, amino acids, for synthesising neurotransmitters. These play a critical role in areas associated with mood, motivation, energy and focus (Tomkins & Sellers, 2001).

This does not mean low mood or cravings can be diagnosed as a protein deficiency. Brain chemistry is much more complex than that, and there are a load of other micronutrients to also consider.

But we do still need to be aware that adequate protein is still a nutritional foundation worth getting right, especially if you are underconsuming.

Cellular repair

Alcohol and substance use, high exercise, poor diet or just chronic stress can place stress on vital organs, digestion, nutrient intake and normal metabolic processes (Jeynes & Gibson, 2017; Zakhari, 2006). Consuming adequate protein helps provide the raw materials your body uses for repair and maintenance (Healthdirect Australia, n.d.).

Protein is not the whole picture, but it is a pretty big deal when we are talking about supporting the basic physiology of the body.

Malnutrition

Poor nutrient intake is one of the common factors that can affect people, especially individuals going through substance abuse or alcohol recovery (Cowan & Devine, 2008; Jeynes & Gibson, 2017). Protein intake can be affected by low appetite, skipped meals, reliance on convenience foods, digestive symptoms or simply not planning meals around protein.

Although there are many key nutrients to consider, protein is one of the big, foundational ones. There’s a reason why it’s called a macronutrient!

Basically, we need protein to function properly, which makes it an important part of exercise recovery too.

How Much Protein Should I Consume?

Optimal protein intake depends on your weight, goal and level of physical activity.

As a general rule of thumb, you should be aiming for around:

1.2-1.8 grams of protein per kilogram of body weight per day (Australian Institute of Sport, n.d.; Examine, 2023).

For example:

If your goal weight is 85 kg, you should be aiming for around 102-153 g of protein daily.

Keep in mind this is a general snapshot and does not include varying levels of exercise, pregnancy, medical conditions or specific fitness goals.

If you want a more specific estimate, the Examine Protein Intake Calculator can be useful (Examine, n.d.). If your health context is more complex, I suggest getting individual guidance rather than guessing.

Consuming the right amount of protein per day can better support the physiological processes involved in repair, recovery and normal function.

Where Should I Source My Protein From?

Dietary sources of protein should always be top of mind. Diet first, supplemental sources second.

When planning meals, start with the protein source first, then build the rest of the meal around it with vegetables, carbohydrates and healthy fats.

A simple visual guide is to aim for one palm-sized serve of protein at a main meal. For most people, that is roughly 100-150 g of cooked meat, chicken or fish. Depending on the food, this often gives around 25-40 g of protein.

These numbers are approximate, but they are useful when you are trying to make meals practical. The food categories are based on Australian protein food guidance from Eat for Health and Healthdirect, while the gram estimates are drawn from Australian food composition guidance, Queensland Health protein handouts, and typical nutrition panels (Eat for Health, n.d.; Healthdirect Australia, n.d.; Queensland Health, n.d.). Exact amounts vary by brand, cut, cooking method and serving size.

  • Meat, chicken or turkey: 100-150 g cooked, or roughly one palm-sized serve, usually gives around 25-40 g protein.
  • Fish or seafood: 100-150 g cooked fish, or one palm-sized serve, usually gives around 22-35 g protein. A small tin of tuna or salmon can give roughly 18-25 g protein, depending on the tin size.
  • Eggs: one large egg gives around 6-7 g protein. Two eggs gives around 12-14 g, while three eggs gives around 18-21 g. For many people, two eggs on their own is not a huge protein meal, so adding Greek yoghurt, cottage cheese, smoked salmon, beans or an extra egg can help.
  • Greek yoghurt: 200 g usually gives around 18-22 g protein, depending on the brand.
  • Cottage cheese: 200 g can give around 24-28 g protein, depending on the brand.
  • Milk or soy milk: 250 ml usually gives around 8-9 g protein.
  • Tofu: 170 g, which is a common standard serve, can give around 18-22 g protein, depending on firmness and brand.
  • Tempeh: 100 g often gives around 18-20 g protein.
  • Legumes: one cup of cooked lentils, chickpeas or beans usually gives around 14-18 g protein. This is great, but remember legumes also contain carbohydrates and fibre, so you may need a generous serve.
  • Nuts and seeds: 30 g, or a small handful, usually gives around 5-7 g protein. They are useful, but I would treat them as supporting protein rather than the main protein source.
  • Quinoa or rice: one cup cooked quinoa may give around 8 g protein, while rice is lower. These can contribute, but they should not be your main protein source if you are trying to hit a higher target.
  • Protein powder: one scoop usually gives around 20-30 g protein, depending on the product.

The main point is simple: make protein obvious in the meal. If you cannot clearly identify the protein source, the meal may not contain enough.

For example, three eggs sounds like a lot, but it may only give around 18-21 g protein. If your target is 130-150 g per day, that breakfast may still need something extra, such as Greek yoghurt, cottage cheese, smoked salmon, a protein smoothie, or a higher-protein lunch and dinner.

If you eat legumes and they tend to bother your gut, soaking them before cooking may help some people tolerate them better.

Should You Use Protein Powder?

It is also a good idea to have a quality protein powder on hand, especially if you struggle to hit your daily protein targets through food alone.

Protein powder should not replace a good diet, but it can be useful when:

  • Appetite is low.
  • Breakfast is rushed.
  • You need a quick snack between meals.
  • Training or recovery demands are higher.
  • You want to increase the protein content of yoghurt, oats, smoothies or baking.

Whey protein is a common option because it is convenient, usually high in protein per serve, and easy to mix into smoothies, yoghurt or oats. Whey protein isolate can be useful if you want something a little lower in calories, while blended whey products can feel creamier and more filling.

Having a good protein powder on hand can make life much easier. It can be mixed into snacks such as yoghurt, added into smoothies, or used in cooking to elevate the protein content of baked goods.

How To Compare Protein Powder Value Per Serve

When choosing a protein powder, do not only look at the front label or the size of the tub.

Compare:

  • Protein per serve: how many grams of protein you actually get in one serving.
  • Serving size: a larger scoop may look better, but may not be better value.
  • Calories per serve: useful if you are comparing whey blends, isolates or mass-gainer-style products.
  • Serves per tub: this affects real cost.
  • Cost per serve: divide the tub price by the number of serves.
  • Cost per gram of protein: divide the cost per serve by the grams of protein per serve.
  • Ingredient quality: look for a formula that suits your digestion, taste and goals.

Here is a simple example.

ComparisonProtein powder AProtein powder B
Tub price$60$45
Serves per tub3020
Protein per serve24 g18 g
Cost per serve$2.00$2.25
Cost per gram of proteinAbout 8 centsAbout 12.5 cents
What this meansHigher upfront cost, but better value per serve and per gram of proteinLower upfront cost, but more expensive once protein per serve is considered

At first, protein powder B looks cheaper because the tub costs less. But once you compare the number of serves and the protein per serve, it is actually more expensive per gram of protein.

This is where protein per serving matters, especially in a world where protein pricing is skyrocketing! A cheaper tub is not always cheaper if it gives you less protein per scoop, fewer serves, more calories than you need, or more filler ingredients.

A quality whey protein with a higher protein-per-serve ratio may work out better value, even if the upfront price is higher.

Simple Ways To Use Protein Powder

Increasing protein intake through protein powder supplementation does not need to be complicated. Although sometimes, I feel it gets complicated when you can make some very simple recipes or combinations.

Here are a few simple options. Please note that they are generalised. If you would like some more personalised recommendations, please reach out.

Protein smoothie

Blend one scoop of protein powder with milk or soy milk, banana, berries and a spoon of peanut butter or oats. This is a good option if breakfast is rushed or appetite is low.

Greek yoghurt protein bowl

Mix half a scoop of protein powder into Greek yoghurt, then add berries, nuts, seeds or a little muesli. This can easily become a 30-40 g protein meal depending on the yoghurt and powder.

Protein oats

Cook oats with milk, then stir through protein powder after cooking. Add banana, berries, cinnamon or peanut butter. Do not boil the protein powder too hard or it can go grainy.

High-protein iced coffee

Blend or shake protein powder with milk, ice and coffee. This works well as a quick morning option, especially if you are someone who normally just has coffee and skips food.

Protein chia pudding

Mix protein powder with milk, chia seeds and yoghurt, then leave it in the fridge overnight. Add berries or banana in the morning.

Simple protein balls

Mix protein powder with oats, peanut butter, honey and a little milk until it binds. Roll into balls and keep them in the fridge.

Protein pancakes

Add protein powder to a pancake mix with eggs and milk. Keep the recipe simple and avoid adding too much powder, otherwise the texture can become dry.

If protein powder helps you avoid skipping breakfast, under-eating during the day or relying on low-protein snacks, it can be such a beneficial tool, so utilise it!

A Simple Protein Intake Example

To provide even greater context of protein intake, here’s an example scenario of how it could fit into someones training style and routine.

Let us say someone is 85kg, training 3-4 times per week, trying to lose some body weight, and is generally healthy.

For this person, a practical target might sit around 1.6-1.8 g/kg/day (Australian Institute of Sport, n.d.; Examine, 2023).

That works out to:

85 kg x 1.6-1.8 g = 136-153 g protein per day.

To keep it simple, they might aim for roughly 145 g protein per day.

A day could look like this:

  • Breakfast: 35 g protein – three eggs plus Greek yoghurt, or protein oats made with milk and one scoop of protein powder.
  • Lunch: 40 g protein – chicken, beef, tuna, salmon or tofu bowl with rice or potatoes and vegetables.
  • Snack: 25 g protein – protein shake, cottage cheese, Greek yoghurt bowl, or tinned tuna on rice cakes.
  • Dinner: 40-45 g protein – palm-sized serve of meat, fish, chicken, turkey, tofu or tempeh with vegetables and carbohydrates.

That gives roughly 140-145 g of protein across the day.

Please note we are not discussing other macros too, so this is very generalised and if you need tailored support, reach out or consult with your preferred health practitioner.

This is much easier than trying to eat one massive protein-heavy dinner. It also helps avoid the common pattern of having very little protein at breakfast, a moderate lunch, then trying to catch up at night.

If the same person was not training much, or was not trying to maintain muscle during weight loss, the target might be lower. If they were training heavily, dieting aggressively, older, recovering from injury, or trying to build muscle, the target might be higher.

This is why body weight, training volume, age and goal all matter.

The Takeaway

Protein is important for recovery as it plays a key role in regulating hunger, reducing cravings, building and maintaining muscle, synthesising neurotransmitters, repairing cellular damage and preventing malnutrition.

Optimal protein intake varies based on weight and physical activity, but a practical starting point is around 1.2-1.8 g/kg/day (Australian Institute of Sport, n.d.; Examine, 2023). For an 85 kg person, that works out to roughly 102-153 g protein per day.

Start with food first. Build meals around meat, seafood, eggs, dairy, legumes, soy, nuts, seeds and grains where appropriate. Then use protein powder as a practical add-on if it helps you reach your target.

Getting the correct amount of protein is not about being extreme. It is about supporting the physiological processes needed for recovery, repair and normal function.

If you are unsure how much protein you need, or you are rebuilding your nutrition after stress, alcohol reduction, poor appetite or inconsistent eating, Stephen can help you create a practical food-first plan that fits your body and routine.

Frequently Asked Questions

How much protein should I eat per day?

A useful general range is 1.2-1.8 grams per kilogram of body weight per day (Australian Institute of Sport, n.d.; Examine, 2023). For an 85 kg person, that equals roughly 102-153 g of protein per day. Individual needs can vary too, this is general advice.

Is protein powder necessary during recovery?

No. Protein powder is not essential, but it can be helpful if you struggle to meet your protein target through food, have low appetite, or need a quick and convenient option. Don’t let the cost put you off too, if you crunch your numbers right, the cost per value is still quite low compared to buying real food (although we should still be prioritising this first).

What are the best protein sources?

Good protein sources include meat, poultry, seafood, eggs, dairy, legumes, tofu, tempeh, nuts, seeds and some grains such as quinoa (Eat for Health, n.d.; Healthdirect Australia, n.d.).

Can increasing protein intake help with cravings?

Protein-rich meals can help with fullness and appetite regulation, which may reduce some food cravings (Leidy, 2014). Cravings can have many causes, so protein is one foundation rather than a complete solution.

How do I know if a protein powder is good value?

Check the protein per serve, serves per tub, cost per serve, calories per serve and ingredient quality. A cheaper tub is not always better value if it provides less protein per serving.

Can I get enough protein intake without animal foods?

Yes, but it usually takes more planning. Include a variety of legumes, tofu, tempeh, soy milk, nuts, seeds, quinoa and other plant protein sources across the day. I generally don’t recommend going full plant-based, unless you need this for medical reasons.

References

Using N-Acetylcysteine (NAC) for Alcohol and Drug Recovery: Benefits, Dosages and Research

Posted on by Stephen Brumwell

N-Acetylcysteine (NAC), a powerful antioxidant, has become a well-researched nutritional supplement in today’s literature for its potent effect in treating patients with substance abuse disorders (SUDs).

It has also become popular and widely purchased to improve therapeutic strategies for COVID-19 treatment (Wong et al., 2021), which at one point, couldn’t be purchased anywhere!

Mind you, though, we’re not here to talk about that.

What we want to talk about in this article is what N-Acetylcysteine actually is, and some of the evidence available on using NAC to assist with various substance use disorders, and manage our withdrawal symptoms.

What is N-acetylcysteine?

N-Acetylcysteine (NAC) is a precursor of the amino acid L-cysteine and acts as a strong free radical scavenger, making it a potent antioxidant.

NAC’s potency comes from its role to influence the production of glutathione, the body’s strongest and most naturally occurring antioxidant compound (Mokhtari et al., 2016).

This antioxidant potential is important for many things, including improving immune function and enhancing various detoxification pathways (Dröge & Breitkreutz, 2000), which we may need to support during alcohol or drug sobriety.

On top of this, glutathione also helps increase oxygen delivery to tissues, boosts the function of our mitochondrial powerhouses found in our cells, and improves blood flow to the liver to further assist in detoxification processes (Ershad et al., 2021).

In terms of clinical treatment, N-Acetylcysteine has been used for over 30 years in situations of paracetamol overdose, and also more recently in the treatment of chronic obstructive pulmonary disease, cystic fibrosis, and contrast-induced nephropathy (Ooi et al., 2018).

 In recent studies, NAC has been applied to conditions of oxidative stress and reduced antioxidant status, which is closely tied to psychiatric and psychiatric-related conditions, including substance abuse (Chang et al., 2021).

Is alcohol craving more of a major issue for you? Read this article on crushing alcohol cravings with L-Glutamine.

How does N-Acetylcysteine help with Alcohol Addiction?

NAC has many pathways that have been shown to assist with alcohol addiction, or more particularly, managing the cravings and withdrawal symptoms that come from it.

N-Acetylcysteine Helps to Increase Glutathione Production

Glutathione, a tripeptide with potent antioxidant properties, plays a pivotal role in maintaining balance in the body. It’s particularly noteworthy for its ability to regulate the immune system and restore the balance of antioxidants, which is often disrupted in psychiatric and addictive conditions.

According to Ooi et al. (2018), enhancing glutathione production can significantly impact mental health and addiction recovery. This process involves boosting the body’s natural ability to combat oxidative stress, a common feature in various substance use disorders.

Restore Dopamine Neurotransmitter Dysregulation

We’ve all heard of dopamine at some point. Dopamine is a key neurotransmitter that manages the body’s natural risk and risk behavioural system. Monti et al. (2016) highlight the importance of correcting dopamine dysregulation in addiction and mental health disorders.

This includes improving dopamine receptor binding and enhancing neuron survival. Restoring this delicate balance can create a substantial aid in the recovery from addictive behaviours and enhance overall mental well-being.

Glutamate Neurotransmitter Dysregulation in Addiction

Glutamate (and GABA) imbalances are quite common in alcohol addiction, and symptoms often manifest as anxiety, irritation and jitteriness. Interventions that rebalance glutamate levels (such as NAC) can have profound effects on addiction recovery (Gorelick, 2019).

NAC not only helps in regulating glutamate levels but also increases Gamma-Aminobutyric Acid (GABA) – Our primary inhibitory neurotransmitter known for its calming effects. It does this due to the Glutamate and GABA Seesaw effect, learn more here.

N-Acetylcysteine Modulates Inflammatory Pathways

Inflammation is a key factor in the pathology of many disorders, including those related to substance abuse. Elevated levels of cytokines such as interleukin-6, C-reactive protein, and tumour necrosis factor-alpha are common in these conditions.

As suggested by Ooi et al. (2018), reducing these inflammatory pathways can mitigate oxidative stress implications, thereby aiding in the recovery process. This reduction not only alleviates physical symptoms but also contributes to mental and emotional healing.

N-Acetylcysteine Dosages and Use in Treatment

While I like to focus my sobriety articles around alcohol addiction (as this is my previous experience), I feel it’s important here to highlight the wider use of NAC in other specific substance use disorders. Please don’t take these dosages as gospel, always do your research and consult with a health professional if needed first before jumping straight in.

Alcohol Use Disorder

Doses of between 1,000–2,400 mg/day have reported outcomes that NAC may reduce symptoms of withdrawal, prevent alcohol toxicity and reduce oxidative stress that comes from excessive alcohol use (Ooi et al., 2018).

Cocaine Use Disorder

Doses of between 1,200–2,400 mg/day have reported outcomes of a reduction in the frequency and intensity of cocaine cravings (Amen et al., 2010), and participants were more likely to remain abstinent for longer (LaRowe et al., 2013).

Methamphetamine Use Disorder

Doses of 1,200 mg/day have reported outcomes of a reduction in methamphetamine cravings during a crossover trial of four weeks, concluding it as a potentially efficacious method in the treatment of methamphetamine dependency (Schmaal et al., 2011).

Cannabis Use Disorder

Doses of 2,400 mg/day have reported outcomes of a reduction in cravings and the amount of cannabis use and “hits” per day. More research is suggested for further understanding of efficacy (Gray et al., 2010).

Tobacco Use Disorder

Doses of between 1,200–3,600 mg/day have reported outcomes of fewer symptoms of nicotine dependence (Grant et al., 2013) and a reduction in cigarette usage compared with placebo groups (Prado et al., 2015).

Other Psychiatric Uses

Due to NAC’s oxidative stress-reducing and anti-inflammatory properties, it has also been researched for schizophrenia, bipolar disorder, depression, irritability, and various mood-related symptoms (Ooi et al., 2018).

Potential Side Effects of NAC

NAC is generally well tolerated and has a strong safety profile when used appropriately.

Some people may experience:

  • Nausea
  • Digestive upset
  • Headaches
  • Bloating
  • An unpleasant sulphur-like taste or smell

If you are taking medications, have liver disease, or have an existing medical condition, it’s always best to speak with a healthcare professional before beginning supplementation.

Frequently Asked Questions on NAC and Alcohol Addiction

Is N-Acetylcysteine (NAC) effective in reducing alcohol consumption?

Some research does suggest that NAC can help reduce alcohol consumption. While further studies are still recommended, this study outcomes the potential for promising results in this area.

Does N-Acetylcysteine (NAC) provide benefits for substance cravings?

Yes, N-Acetylcysteine (NAC) has shown to offer noticeable benefits in reducing cravings from addictive substances. It can also help alleviate depressive and withdrawal symptoms associated with substance abuse.

Are there any side effects of using N-Acetylcysteine (NAC) for Alcohol Addiction treatment?

NAC is generally well-tolerated. No significant difference in adverse effects was found between NAC treatment and control groups in the studies. That being said, you should not use NAC alone to stop drinking, it is only a tool.

Are there any studies supporting the use of N-Acetylcysteine (NAC) in alcohol addiction treatment?

Yes, there are several studies, including clinical trials and preclinical studies, that support the use of NAC in the treatment of alcohol addiction​​​​​​. You can find one here, here, and here.

Is N-Acetylcysteine (NAC) suitable for patients with liver disease?

N-Acetylcysteine (NAC) Could be beneficial for patients with alcohol use disorder who also have liver disease. This is due to it’s anti-oxidant properties, which can be protective to the liver.

What NAC supplement brands do you recommend?

I can recommend, based on brands I’ve used and had good experience with, some of these include Switch Nutrition NAC or White Wolf Nutrition NAC.

The Takeaway

N-Acetylcysteine (NAC) is an amazing nutritional compound when it comes to supporting sobriety and has been well studied across various substance use disorders.

Not only may it help support neurotransmitter balance during alcohol or drug addiction, but it’s also a potent antioxidant and may help reduce inflammation associated with excessive substance use.

Personally, I found it extremely useful in managing alcohol withdrawal, but it has also shown promise in other addiction disorders including cocaine, methamphetamine, cannabis and tobacco.

Research has demonstrated potential benefits across a range of substance use disorders, although further studies are still required in some areas.

Have you used NAC before? What were your experiences with it? Let us know in the comments!

Stephen.

References:

  • Amen, S. L., Piacentine, L. B., Ahmad, M. E., Li, S., Mantsch, J. R., Risinger, R. C., & Baker, D. A. (2010). Repeated N-acetyl cysteine reduces cocaine seeking in rodents and craving in cocaine-dependent humans. Neuropsychopharmacology, 36(4), 871-878. https://doi.org/10.1038/npp.2010.226
  • Chang, C., Hsieh, P., Lee, H., Lo, C., Tam, K., & Loh, E. (2021). Effectiveness of N-acetylcysteine in treating clinical symptoms of substance abuse and dependence: A meta-analysis of randomized controlled trials. Clinical Psychopharmacology and Neuroscience, 19(2), 282-293. https://doi.org/10.9758/cpn.2021.19.2.282
  • Dröge, W., & Breitkreutz, R. (2000). Glutathione and immune function. Proceedings of the Nutrition Society, 59(4), 595-600. https://doi.org/10.1017/s0029665100000847
  • Ershad M, Naji A, Vearrier D. N Acetylcysteine. [Updated 2021 Jun 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537183/
  • Gorelick, D. A. (2019). N-acetylcysteine in treatment of substance use disorders. Biological Psychiatry, 85(11), e59. https://doi.org/10.1016/j.biopsych.2018.11.018
  • Grant, J. E., Odlaug, B. L., Chamberlain, S. R., Potenza, M. N., Schreiber, L. R., Donahue, C. B., & Kim, S. W. (2013). A randomized, placebo-controlled trial ofn-acetylcysteine plus imaginal desensitization for nicotine-dependent pathological gamblers. The Journal of Clinical Psychiatry, 75(01), 39-45. https://doi.org/10.4088/jcp.13m08411
  • Gray, K. M., Watson, N. L., Carpenter, M. J., & LaRowe, S. D. (2010). N-acetylcysteine (NAC) in young marijuana users: An open-label pilot study. The American Journal on Addictions, 19(2), 187-189. https://doi.org/10.1111/j.1521-0391.2009.00027.x
  • LaRowe, S. D., Kalivas, P. W., Nicholas, J. S., Randall, P. K., Mardikian, P. N., & Malcolm, R. J. (2013). A double-blind placebo-controlled trial of N-acetylcysteine in the treatment of cocaine dependence. The American Journal on Addictions, 22(5), 443-452. https://doi.org/10.1111/j.1521-0391.2013.12034.x
  • Mokhtari, V., Afsharian, P., Shahhoseini, M., Kalantar, S. M., & Moini, A. (2017). A Review on Various Uses of N-Acetyl Cysteine. Cell journal, 19(1), 11–17. https://doi.org/10.22074/cellj.2016.4872
  • Monti, D. A., Zabrecky, G., Kremens, D., Liang, T., Wintering, N. A., Cai, J., Wei, X., Bazzan, A. J., Zhong, L., Bowen, B., Intenzo, C. M., Iacovitti, L., & Newberg, A. B. (2016). N-acetyl cysteine may support dopamine neurons in Parkinson’s disease: Preliminary clinical and cell line data. PLOS ONE, 11(6), e0157602. https://doi.org/10.1371/journal.pone.0157602
  • Ooi, S. L., Green, R., & Pak, S. C. (2018). N-acetylcysteine for the treatment of psychiatric disorders: A review of current evidence. BioMed Research International, 2018, 1-8. https://doi.org/10.1155/2018/2469486
  • Prado, E., Maes, M., Piccoli, L. G., Baracat, M., Barbosa, D. S., Franco, O., Dodd, S., Berk, M., & Vargas Nunes, S. O. (2015). N-acetylcysteine for therapy-resistant tobacco use disorder: A pilot study. Redox Report, 20(5), 215-222. https://doi.org/10.1179/1351000215y.0000000004
  • Schmaal, L., Berk, L., Hulstijn, K. P., Cousijn, J., Wiers, R. W., & Van den Brink, W. (2011). Efficacy of N-acetylcysteine in the treatment of nicotine dependence: A double-blind placebo-controlled pilot study. European Addiction Research, 17(4), 211-216. https://doi.org/10.1159/000327682
  • Wong, K. K., Lee, S. W., & Kua, K. P. (2021). N-acetylcysteine as adjuvant therapy for COVID-19 – A perspective on the current state of the evidence. Journal of Inflammation Research, 14, 2993-3013. https://doi.org/10.2147/jir.s306849