You might not even realize you grind your teeth at night, but your dentist probably does. Teeth grinding, also called bruxism, can wear down your teeth or even cause fractures. Headaches, jaw tension, or stiff facial muscles might also be signs you’re dealing with it. In some cases, bruxism can lead to temporomandibular disorders (TMD), which can cause pain in the jaw joint or even lead to osteoarthritis (per Johns Hopkins Medicine).
There are a few reasons you might be grinding your teeth, and one of them could be low magnesium levels. Without enough magnesium, your muscles—including the ones around your jaw—might have a harder time relaxing.
Before grabbing the first magnesium supplement you see at CVS, it’s good to know that some forms work better than others. Magnesium citrate is well absorbed and can help if your magnesium is low, but it may also have a laxative effect. Magnesium glycinate is usually a gentler option and could help you meet your magnesium needs (per University Hospitals). As a result, you may find magnesium glycinate easing the jaw tension that leads to teeth grinding. Beyond choosing the right supplement, it’s worth understanding why magnesium matters so much when it comes to stress and the underlying causes of teeth grinding.
Stress and magnesium’s role in teeth grinding
Doomscrolling on social media or binge-watching a Netflix series might distract your mind from the stress in your life, but your body could still be reacting, especially while you sleep. According to a 2023 article in Experimental and Therapeutic Medicine, chronic stress increases brain chemicals that trigger inflammation and damage areas of the brain responsible for managing stress. Over time, this makes it harder for your brain to regulate stress effectively.
Chronic stress also activates brain circuits that stimulate your jaw muscles (you might notice how you clench your jaw during the day). Research shows that people who grind their teeth experience more nerve damage and oxidative stress, suggesting that bruxism isn’t just a dental issue. Bruxism may also be a sign of deeper problems related to stress.
In some cases, bruxism may also be linked to nutritional deficiencies, including vitamin D, iron, omega-3s, and magnesium. Magnesium is especially important because it helps your body manage stress, mood, sleep, and muscle function. If you’re not getting enough magnesium, you may be more prone to anxiety and stress. Low magnesium levels can disrupt the production of key brain chemicals, reducing calming neurotransmitters like GABA while increasing stress hormones like cortisol. To make matters worse, stress itself can deplete your magnesium levels, creating a vicious cycle.
What to consider before taking a magnesium supplement
Magnesium glycinate may be one of the better choices if you grind your teeth, but it’s important to pay attention to how much magnesium your supplement contains. More isn’t necessarily better. The National Institutes of Health Office of Dietary Supplements sets an upper limit of 350 milligrams of magnesium from supplements to avoid potential toxicity. Keep in mind that magnesium is also found in some laxatives and antacids.
While your body can flush out excess magnesium, certain forms like magnesium oxide, magnesium chloride, and magnesium carbonate are more likely to cause gastrointestinal side effects. Magnesium citrate, often praised as a highly absorbable form, is the same kind used before a colonoscopy to empty your bowels.
Don’t be fooled into thinking you can significantly boost your magnesium levels with a spray, gel, or soak. A 2017 review in Nutrients found that while your skin can absorb small amounts of magnesium, it’s not enough to raise your blood levels or make a meaningful difference. If you’re worried about magnesium intake but want to avoid stomach troubles, focus on food sources instead. Oatmeal, hemp seeds, and mackerel are some of the richest sources of magnesium and can help you naturally meet your daily magnesium needs.
