In This Study How Often Did Participants Take Magnesium
Emily Tarleton: We had them take the tablets every day. We suggested they take two in the morning and two in the evening just to avoid that stomach upset. Some people took all four at once, and that was fine for them. Other people liked to split it up. It really didnt seem to make a difference.
Another thing we found was that the effect was significant regardless of overall compliance, so at the end of the study we did a pill count to see how compliant they were with taking the supplements, and the lower the compliance, people still had a good reaction, a good decrease in their symptoms. So, in a future study we could look at using even less of the supplement.
Is Magnesium The Key
Magnesium doesnt just help with anxiety or depression or overall health. It also plays a major role in brain function.
Magnesium is especially important in regulating sleep, mood, and memory. As long as you dont have extreme stress, it takes time to get the benefits of magnesium. However, what about magnesium deficiency? Magnesium deficiency can make anxiety and depression worse because it can cause problems with brain chemistry.
In order to understand if magnesium is the key, we need to look at a few studies that investigate the correlation between low magnesium levels and depression:
- First, we will look at a study that investigated the relationship between magnesium levels and impulsive behavior. This study was conducted with over 2,000 men and women from the general population in Peru. This study found that there was a positive correlation between magnesium levels and impulsive behavior.
- After looking at this study we decided to look at another study on the correlation between magnesium and depression.
- The second study was conducted by researchers from the International Foundation for Functional Gastrointestinal Disorders in Italy. This study looked at 4,529 people during a 5-year period. The results of this second study showed that low serum magnesium levels were associated with an increased likelihood of developing depressive symptoms over time.
What Type Of Magnesium Works Best For Anxiety
There are two standouts when it comes to magnesium that may help anxiety. A
Magnesium is a naturally occurring nutrient. This means you can find it in several different, often healthy foods and eat it as part of your regular diet.
Supplements and vitamins can also provide you with a source of magnesium.
While supplements can be a good source, you can take too much, so you should consider working closely with a doctor before starting a new supplement to determine the correct dosage and possible medication interactions or side effects.
Don’t Miss: How To Know If You Have Major Depressive Disorder
Does Magnesium Help With Depression
A randomized clinical trial in 2017 in the Journal PLOS one found that magnesium is effective for mild-to-moderate depression in adults . Numerous other studies also show a link between low magnesium and depression.
Since then, a systematic review in 2020 also concluded that magnesium seemed to have synergistic effects when combined with antidepressants to improve depressive symptoms .
How To Take Magnesium For Anxiety Or Depression
Magnesiums beneficial effects on mood and stress are so well-known that the mineral has nicknames like the original chill pill and natures valium.
However, many people, including some of the new patients that come to my office, are on low doses of magnesium or take forms of magnesium that are not well-absorbed by the body. Its no surprise that they dont notice any benefit in their anxiety, stress, mood, or sleep. Some of the commonly asked questions that patients have about magnesium supplements include:
In this article, Ill share the strategies that I use as an integrative psychiatrist to help my patients increase their magnesium levels in a safe and effective way.
You May Like: Things To Say To Someone That Is Depressed
Relieving Anxiety & Providing A Restful Sleep
Using magnesium for depression has multiple curative effects. To begin with, it activates the receptors that are associated with the central nervous systems GABA neurotransmitter, thus promoting prolonged cycles of completely undisturbed and restorative sleep.
This doesnt just help keep the nerves calm but it also enables the patient to become clear-headed and fresh.
Furthermore, magnesium works on a cellular level to enhance the bodys energy by releasing increased ATP molecules. ATP powers the bodys metabolism which goes on to cure the symptom of excessive appetite loss or gain.
Research On Magnesium For Depression
While promising, the exact effects of dietary magnesium on depression are not yet well understood. There is research that supports the potential use of magnesium supplementation for depression:
- A 2015 study found a significant link between low magnesium intake and depression in adults.
- A 2017 randomized clinical trial published in the journal PLoS One found that supplementation with magnesium chloride resulted in significant improvements in depressive symptoms. The study also found that the participants who were taking an antidepressant experienced stronger benefits when taking magnesium, which suggests that it might be useful when used in conjunction with antidepressant medications.
- A 2019 study found that low serum magnesium levels were associated with depressive symptoms. Such findings suggest that measuring magnesium levels may be useful as a way to identify people who might respond best to magnesium supplementation.
One benefit of magnesium as a treatment option is that it is relatively affordable, fast-acting, and well-tolerated by most people.
Also Check: Is It Possible For A Child To Have Depression
Were Not Getting Enough Dietary Magnesium
Approximately 50% of Americans consume less than the Estimated Average Requirement for magnesium, and some age groups consume substantially less according to one study examining low magnesium intake in various populations .
This means that almost half of all people may be magnesium deficient.
This same study also suggests that adequate magnesium levels for optimal healthand not just to prevent deficiencyare actually much higher than current recommendations . And that our human metabolism is actually adapted to a much higher intakeup to 600 mg per day.
Food sources of magnesium in adults and children in the U.S. are often limited, and even though we tend to consume an excess of energy or calories, were likely not meeting our micronutrient needs. Food processing also strips vital minerals from food, such as magnesium and potassium.
Shop bioavailable, easy-to-digest magnesium> > >
Benefits Side Effects Dosage And Interactions
Much like other types of magnesium, magnesium oxide has many health benefits. When used regularly, magnesium oxide can help boost low magnesium levels, relieve constipation, manage depression, treat migraines, and more.
Magnesium oxide is a type of magnesium mineral supplement that is mostly made of magnesiumit actually contains more magnesium than other magnesium supplements. Magnesium oxide is acquired by burning magnesium with pure oxygen, but this method is quite costly. The cheaper method is to expose oxygen to magnesium salts using underground deposits, seawater, or salt beds. With this method, the source of the magnesium salt determines the quality of the magnesium oxide that is produced.
Verywell / Brianna Gilmartin
You May Like: Mild Depression Vs Severe Depression
Magnesium: An Essential Supplement For Psychiatric Patients
Studies proclaiming the benefits various micronutrient supplements for mental health appear on a daily basis. Commonly mentioned supplements include omega 3 fatty acids, N-acetylcysteine, tryptophan, methylfolate, methylcobalamin, dehydroepiandrosterone , coconut oil, inositol, vitamin D, vitamin B6, choline, and many others.
However, clinicians may be less familiar with another key nutrient for mental stability magnesium. Although small, the existing body of research on magnesium and mental health is promising.
Treatment with magnesium supplements has been shown to induce rapid recovery from depression,2 improvesymptoms of premenstrual syndrome,3 and reduce hyperactivity in children with ADHD.4 In addition, patients with schizophrenia have lower erythrocyte magnesium levels than controls.5
Magnesium plays a major role in calming the nervous system due to its ability to block brain N-methyl D-aspartate receptors , thereby inhibiting excitatory neurotransmission.1
Other benefits of magnesium sulfate supplementation include prevention of eclamptic seizures in pregnant women with pre-eclampsia.14 Patients with migraines have been found to have lower magnesium levels than controls,15 and have responded positively to intravenous magnesium sulfate.16
Conversely, inadequate magnesium levels can contribute to insomnia, seizures, anxiety, pain, and other neuropsychiatric problems.
Is Magnesium An Effective Treatment For Depression
A 2017 study shows that magnesium supplementation is a safe and effective way to help lift mood, and may even have the power to replace medication and psychotherapy in certain cases.
Participants in a clinical trial out of the University of Vermont received 248 mg of over-the-counter elemental magnesium per day over six weeks, with results showing magnesium is comparable in effectiveness to prescription Selective Serotonin Reuptake Inhibitor antidepressants.
The supplement gave the volunteers a significant improvement in measurable depression and anxiety symptoms, beginning at two weeks.
People who had been taking an antidepressant saw a bigger jump, which the researchers argue suggests that the magnesium boosted its effect. If your current antidepressant isnt working well enough, their research suggests you might add magnesium rather than increasing the dose or adding a second drug.
The study builds on previous research that found low magnesium levels in the cerebral cord and brains of people with treatment-resistant depression. Giving animals magnesium has a strong effect on depression symptoms. A magnesium deficiency in the brain may lower serotonin levels, while antidepressants raise brain magnesium. Psychology Today
Another case report looking at the effect of daily magnesium supplementation on people with major depression showed rapid recovery within 7 days of administering magnesium.
Also Check: Where Can I Get Diagnosed With Depression
Are There Side Effects Of Magnesium
While there are few side effects from taking magnesium supplements, its always important not to take more of any supplement than you actually need.
According to the Office of Dietary Supplements, high amounts of magnesium in food sources dont pose a risk as the kidneys usually flush extra magnesium out of the system. Office of Dietary Supplements. . Magnesium: Fact sheet for health professionals. However, it is possible to overdose on magnesium supplements.
The National Academy of Medicine advises adults not to exceed 350 mg of supplemental magnesium per day. Office of Dietary Supplements. . Magnesium: Fact sheet for health professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ While more magnesium can be eaten in the form of food, a higher dosage of supplements can cause side effects.
In some trials, test subjects are given a higher dosage. You should only take more than 350 mg per day if your doctor has recommended that dosage. Otherwise you may have magnesium overdose.
If you believe youve overdosed on magnesium, contact a healthcare professional right away.
Best Magnesium Supplement For Calming The Mind & Body
What type of magnesium works best for anxiety, stress, and easing depression? There are many forms of magnesium, but some are more effectively absorbed into the bloodstream.
While no studies have definitively determined which form of magnesium is the best to reduce anxiety, the following are a few to try.
Also Check: Why Do Teens Get Depressed
Magnesium Reduces Cortisol Levels Butwill Magnesium Help With Anxiety And Depression
Magnesium is involved in 350 different chemical reactions in the body. Numerous studies have shown that a deficiency in magnesium contributes to several mental health problems, including anxiety, depression and panic attacks. So it is indeed safe to say that supplementing with magnesium for anxiety and depression is not a bad idea at all.
there are also a few reasons taking magnesium for anxiety and depression is helpful even if NOT deficient in it.
Which magnesium is best for anxiety? Keep reading or watch the video in the vdeo section to learn what form of magnesium we should use and what the best magnesium supplement to take for anxiety and depression really is.
Here are just a few ways magnesium helps with anxiety and depression
- Magnesium helps keep to blood sugar stable
- Magnesium reduces cortisol levels
- Supplemental magnesium helps to raise the calming neurotransmitter GABA
- Magnesium helps the muscles relax. Relaxed muscles, in turn, helps calm the brain.
Pick A Magnesium Supplement Thats Best Suited To Your Symptoms
Here are a handful of magnesium supplements and their typical best uses:
- magnesium carbonate used in antacids strong laxative effect
- magnesium citrate most popular all-around magnesium supplement moderate laxative effects
- magnesium gluconate excellent bioavailability used to treat magnesium deficiency
- magnesium glycinate considered ideal for correcting deficiency calming, good for sleep
- magnesium hydroxide found in milk of magnesia laxative, antacid
- magnesium malate fatigue, fibromyalgia, insomnia
- magnesium taurate high blood pressure, heart arrhythmia, calming
According to a study that compared the bioavailability of five forms of magnesium, magnesium taurate, citrate, and malate were the most bioavailable forms, while magnesium sulfate and oxide were the least.
Theres a lot of hype surrounding topical magnesium applied as either a cream or spray, but so far theres no scientific evidence to support that it raises magnesium levels.
Read Also: What Is The Purpose Of Depression
Magnesium: Uvm Study Shows Its A Safe Effective Low
Globally, more than 300 million people of all ages suffer from depression. Its the leading cause of disability and a major contributor to the overall global burden of disease. Yet treatment for depression can be limited by effectiveness, cost, availability and side effects. Now, a new clinical trial done at the University of Vermont shows that magnesium may be a safe, effective, and less expensive treatment option for mild to moderate depression.
Read or listen to our interview below with one of the leaders of this clinical trial, Emily Tarleton, PhD, RD, CD. She is a Bionutrition Research Manager at the University of Vermonts Clinical Research Center.
What Forms Of Magnesium Should I Take For Anxiety Or Depression
There are two main factors to consider when choosing a form of magnesium:
Bioavailability, which indicates how much magnesium can be absorbed by the gut.
Access to the brain, as effective forms of magnesium have to be able to cross the protective blood brain barrier surrounding the brain.
The two most commonly prescribed forms of magnesium – magnesium oxide and citrate – have the lowest bioavailability of the various forms. This means that they are more likely to pass through the gut and cause loose stools and diarrhea, so they are best used to relieve constipation. Magnesium salts like carbonate and sulfate have similar issues with absorption.
Based on recent studies, there are certain forms of magnesium that have better bioavailability and ability to cross the blood brain better, making them better treatment options for addressing symptoms of anxiety and depression:
Recommended Reading: What Percentage Of The World Suffers From Depression
So For Anyone Who Is A Little Bit New To The Research World What Exactly Is A Randomized Controlled Trial
Emily Tarleton: Right. So a randomized controlled trial is a trial in which we in this case, we were comparing people to themselves, so we gave them a treatment for the six weeks, which in this case was the magnesium supplement, and then we followed them the same way for another six weeks without the magnesium supplement so we could compare how they responded while on the supplement, but also what happened while they were off of the supplement. And its randomized because they either started the supplements at week one or at week seven, so its sort of a crossover design.
Hidden Responses To Prevention Magnesium Asporotate Depression Unveiled
If an individual knows that they have a difficult event in the future, careful planning can help decrease the risk of it setting off a depressive episode. It is common for an individual with depression to experience depressive episodes in between prevention magnesium asporotate depression longer periods of remission in which they have no symptoms. Nonetheless, this does not necessarily mean that it will certainly affect an individual on a daily basis of their life.
You May Like: What To Do When Starting To Feel Depressed
Regulating Stress & Stabilizing Mood Swings
Magnesium is that critical element which is responsible for the production and regulation of serotonin.
A chemical that receives and delivers cellular messages, serotonin, if not released adequately, can often cause high anxiety levels, increased stress, and extreme mood swings.
Nonetheless, taking the recommended magnesium depression dosage makes sure that this particular chemical is produced and circulated across the body in sufficient and wholesome amounts.
At this juncture, it becomes highly important to find out what is the ideal magnesium depression dosage that a patient must consume in order to manage their illness properly.
What Drug Will Make Me Happy
Stimulants can make you feel in a good mood, full of energy, and less hungry. They include the illegal drugs cocaine and crack. There also are prescription stimulants, like Ritalin that can be safe if used as directed but that are dangerous if misused.
Having a mental health and wellness professional assistance you distinguish between them can ensure you get the support you need. More to the factor, while you ought to gradually stop your antidepressant with the assistance of your physician, antidepressants do not trigger dependancy and also withdrawal like other compounds. Unlike substances that are known to trigger dependency, such as alcohol, opioids, and also barbiturates, individuals dont long for antidepressants. You dont get high from them, as well as they arent intentionally or compulsively overused. Significant reactions like the seizures and vitamin b magnesium depression agitation that can comply with sudden withdrawal from addictive substances are uncommon when these antidepressants are tapered slowly, keep in mind the authors of the Psychiatric Times record. Existing quotes are that about 20 percent of patients whove taken an antidepressant for at least a month will experience ADS symptoms if they suddenly stop their medicine as opposed to decreasing their dose gradually. In contrast, the depression scores didnt budge in a control team of people who really did not change their diet.
Recommended Reading: Does Lack Of Sunlight Cause Depression