Magnesium for Teeth Grinding: Could a Deficiency Be the Cause?

Denise Wilson
Jun 25, 2025
Waking up with a sore jaw? Teeth grinding at night, or bruxism, might be the culprit, potentially linked to a magnesium deficiency. This article explores the connection between magnesium, stress, and teeth grinding, offering insights into choosing the right magnesium supplement.
Magnesium for Teeth Grinding: Could a Deficiency Be the Cause?

Do you wake up with headaches, a sore jaw, or tight facial muscles? Your teeth might be taking a beating while you sleep. Teeth grinding, or bruxism, can wear down your pearly whites, lead to fractures, and even contribute to temporomandibular joint (TMJ) disorders, potentially leading to osteoarthritis in the jaw. But what's causing this nocturnal gnashing? The answer might surprise you: a magnesium deficiency.


Magnesium plays a crucial role in muscle relaxation, and a shortage can leave your jaw muscles tense and prone to grinding. So, should you rush out and buy any old magnesium supplement? Not so fast. The type of magnesium you choose matters.


Magnesium citrate is readily absorbed, making it a good choice if your levels are truly low. However, it's known for its laxative effects. A gentler alternative is magnesium glycinate, which is less likely to cause digestive upset and can still help you meet your daily magnesium requirements. Magnesium glycinate may be the key to easing jaw tension and stopping teeth grinding in its tracks.


The Stress-Magnesium Connection

We live in a stressful world. Constant exposure to negative news and endless entertainment can keep our minds occupied, but our bodies often react in hidden ways. Chronic stress can trigger inflammation and damage areas of the brain responsible for stress management. This can disrupt the regulation of stress effectively.


Chronic stress can also activate brain circuits that stimulate your jaw muscles, leading to teeth grinding. Studies suggest that individuals who grind their teeth often experience more nerve damage and oxidative stress, highlighting that bruxism is more than just a dental issue – it can be a sign of deeper stress-related problems.


Nutritional deficiencies, including those of vitamin D, iron, omega-3s, and magnesium, can also play a role in bruxism. Magnesium is particularly vital due to its role in managing stress, mood, sleep, and muscle function. Low magnesium levels can increase anxiety and stress, disrupt the production of calming neurotransmitters, and increase stress hormones. The cycle becomes self-perpetuating as stress itself further depletes magnesium levels.


Choosing the Right Magnesium Supplement

If you suspect magnesium deficiency is contributing to your teeth grinding, magnesium glycinate is a good option. But pay attention to the dosage. The National Institutes of Health recommends limiting supplemental magnesium to 350 milligrams daily to avoid potential toxicity. Remember that magnesium is also present in some medications, such as laxatives and antacids.


While the body eliminates excess magnesium, certain forms like magnesium oxide, chloride, and carbonate are more likely to cause gastrointestinal side effects. Magnesium citrate, though well-absorbed, is a potent laxative.


Don't rely on topical magnesium products like sprays, gels, or soaks to significantly boost your magnesium levels. While the skin can absorb small amounts of magnesium, it's unlikely to make a noticeable difference in your overall levels. Instead, focus on magnesium-rich foods like oatmeal, hemp seeds, and mackerel to naturally meet your daily needs and avoid digestive upset.