Magnesium For Depression Anxiety And General Health
Our body relies onmagnesium for multiple functions. It is a cofactor for more than 325 enzyme systems helping in various biochemical reactions including blood pressure regulation, glucose control, protein synthesis, and mood stabilization.
Over the years, many studies and researches have also linked magnesium to depression, anxiety, and ADHD. So, if you suffer from depression or other mental health disorders it might be due to magnesium deficiency.
Note: Magnesium deficiency may not be the only cause of your depression, but it plays a significant role in mood and stress management.
Therefore, it is essential to maintain adequate magnesium levels to prevent mood irregularities like feeling low, anxious, or depressed.
Amazing Sleep And Relaxed At Night
I am so happy with this! I get better sleep. I was taking anxiety meds for panic attacks in my sleep. Since I started taking this every night I no longer have to take my medication. I get amazing sleep and feel so relaxed at night. I cant live without this stuff! So happy it was recommended to me by a family member! Also helps with bowel movement.
What Studies Have Been Done On Magnesium And Depression
Studies have also found that magnesium helps reduce depressive symptoms in various populations.
One study looked at a group of depressed people with low magnesium levels. The authors found that after magnesium supplementation, the patients showed a significant decrease in depression scores.
Another study studied the effects of magnesium supplementation on people who are at risk for developing depression. The authors found that many of the participants reported feeling better after 3 months of ongoing magnesium supplementation. This was proven by an improvement in depression scores, self-reported symptoms, and behavior ratings. This study also found that magnesium had an anti-inflammatory effect.
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No Longer Feeling Anxious
I have been using Natural Calm magnesium supplement for about 2.5 weeks.
I was in the hospital Dec. 10-13th out of work till Dec. 17 with a migraine that just wouldnt go away. Dr.s were trying all kinds of IV Medicines and nothing was helping. My mom found this product for me to try. Ive had a couple small migraines since starting it but thats not what impressed me. Overall, I feel great. Its amazing.
I also have depression and severe anxiety. Just after a couple days of taking this product, I noticed a difference. I wake up full of energy , Im happy again. My son even noticed. Says Im happier and he likes it better now.
I no longer feel anxious. Ive actually hadnt needed my anxiety meds in 2 weeks. And quite honestly I dont think I need my depression meds either but youre not supposed to just stop those.
I dont think I have ever felt this great. Its really unbelievable I just wanted to share that with you. Its helped me out a lot.
Magnesium Depletion Under Stress & Health Risks
The relationship between magnesium and stress works in two directions: magnesium counteracts stress but stress depletes magnesium.
Any stress, whether mental or physical, will deplete magnesium from the body. The body uses up magnesium stores in reacting to stress. And a body without enough magnesium will exhibit more of the symptoms of stress.
A study carried out on people with test anxiety showed that the subjects lost more magnesium through urine when they were exposed to stressful exam conduction.
Stress voids the body of its magnesium stores, and yet we need magnesium to counteract the effects of stress. Without enough magnesium, our bodies cant effectively cope with stress:
- When blood pressure soars, the smooth muscles in the walls of your blood vessels can go into spasm if you are magnesium deficient. This can cause chronic hypertension
- When blood sugar rises, magnesium is responsible for insulin opening up cell membranes to allow sugar into the cells. If you are magnesium-deficient, blood sugar continues to rise and cells do not receive glucose
- If the large muscles of the arms and legs are magnesium-deficient, increased circulation can cause muscle cramping
- Without enough magnesium, blood clotting can become enhanced leading to leg, lung, and brain clots
Several studies have shown that magnesium deficiency is a biomarker for chronic stress.
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Using The Right Form And Dose Of Magnesium Is Like Using The Right Key To Open A Lock
When trying to develop a treatment strategy, its important to use the most accurate solutions we have. Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions. Psychiatric patients may also need more magnesium than the average individual but should consult a medical professional if their intake exceeds the FDAs recommended dosage.
Magnesium is best used as a part of a comprehensive treatment plan along with a proper diet, stress reduction techniques, and treating the root cause of your symptoms. We hope that this information can help you build a strong foundation for your health journey.
Ways Magnesium Can Help With Depression
Magnesium is a type of mineral that the body relies on for numerous functions. For over 300 enzyme systems, this mineral is a cofactor, so it helps multiple biochemical reactions, such as muscle and nerve function, blood pressure regulation, protein synthesis and blood glucose control.
Magnesium for depression and other maladies associated with depression is another important role to make note of.
Magnesium is classified as a macromineral. In the body, it is the second most prevalent electrolyte. Deficiencies concerning this mineral are not uncommon in the developed world. Researchers have linked magnesium deficiency and depression in multiple studies.
Those suffering from depression may consider exploring their magnesium intake to determine if a deficiency in this essential mineral is possibly playing a role.
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Mood Support With Integrative Medicine At Centrespringmd
Magnesium is an important mineral that helps maintain a healthy mood. Low levels of magnesium are associated with fatigue, anxiety, and depression. Research shows that adults, as well as children, dont get enough magnesium and that this may be linked to climbing rates of mood and mental health problems.
You can increase your intake by taking supplements or eating more foods high in magnesium such as dark leafy greens, seeds and nuts, and beans. For those who struggle with sleep difficulties, anxiety, or other issues feeling at ease, CentreSpringMD offers customized treatments and a holistic approach to help you improve your mental well-being.
Is Magnesium Safe To Take As A Calming Supplement
The few times there have been issues with magnesium toxicity it has always involved impaired kidney function or bowel disease that prevents proper absorption of this mineral.
Taking too much magnesium can result in diarrhea so start slowly at a low dose, then increase if needed.
For example, start with one teaspoon of Natural Calm magnesium citrate powder , which is about half of what most adults require daily.
Side effects from taking too much magnesium are rare unless one has impaired kidney function or severe bowel diseases such as Crohns disease or irritable bowel syndrome . In these cases, consult your healthcare provider. Ask if you can safely take lower doses of magnesium.
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Benefits Of Magnesium Supplements
What are the health benefits of magnesium supplements? This is the most important natural mineral duo you need to be adding to your daily diet. It will keep you healthy, strong and flexible for years to come. Here is a simple list of magnesium benefits youll get by using the best type of magnesium :
- Naturally Relieves Anxiety and Panic
- Helpful for Depression and Seasonal Affective Disorder
- Relieves Constipation
- Helps Prevent Cancers
- You Just Feel Better!
The best type of magnesium supplement is probably the #1 essential mineral that you should have in your health cabinet because it helps you with so many things.
How Much Magnesium Is Needed For Anxiety Or Depression
At this time, we dont have enough research to determine the best dose of magnesium for mental health conditions. Recent research indicates that doctors likely need to use higher doses of magnesium for many psychiatric patients than we previously thought.
Most supplement labels and nutritional organizations recommend taking about 320mg of magnesium, which is the recommended dietary allowance set by the FDA. However, this is based on the nutritional needs of healthy individuals and does not take biochemical individuality or preexisting mental health conditions into account.
Opinion on the Tolerable Upper Intake Level of Magnesium European Commission Health & Consumer Protection Directorate-General
The information and any products mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information provided is for educational purposes only and not intended to replace the relationships with your physician. Before initiating any conventional or integrative treatments, please first consult with a licensed medical provider. Please review references cited at the end of article for scientific support of any claims made.
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How Does Magnesium Work In The Body And Brain
Remember the sodium-potassium pump from school? Teachers talked about it in almost every science class.
Magnesium helps keep the sodium-potassium pump working. When it comes to the nervous system, the sodium-potassium pump helps keep your nerves functioning and messaging properly.
If you are interested in other vitamins and minerals that benefit the brain and lower anxiety levels, this article has a great overview.
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.
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Which Foods Have The Most Magnesium
When trying to evaluate our magnesium intake, the first source we should look at is our daily diet. Healthy foods are foundational to raising magnesium levels and other essential minerals, and supplements should never be viewed as a substitute for a nutrient-rich diet.
While its beneficial to build a healthy diet with all of these foods, leafy greens are the best source for magnesium and overall mineral intake. This is because grains, seeds, and nuts contain a compound called phytic acid, which can reduce the bodys ability to absorb magnesium and other minerals like zinc and iron.
Can Low Magnesium Cause Anxiety Or Panic Attacks
Yes. It can. The less magnesium in your body, the more likely you are to experience some type of anxiety, and possibly even panic attacks.
If you have low magnesium, or a magnesium deficiency, chances are you suffer from some form of anxiety.
Magnesium, whether its the magnesium your body makes naturally or the magnesium you take, has a calming agent in it. Without it, people experience a lot more anxiety and more panic attacks. Sometimes people who have never had anxiety or panic attacks before get them because of their low magnesium levels.
So, if you think you might have low magnesium levels, ask your doctor about getting that tested, and see if you should start taking magnesium. If you decide to take magnesium, also ask them which kind you should take, as it varies for every person.
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Life Extensions Magnesium Caps
This is a product with the best price-quality ratio coming from a company that has been producing supplements for 40 years. They are quite experienced, obviously. Their products have a Certificate of Analysis that confirms quality and reliability. The great news is that like the previous supplement on the list, these capsules do not contain any of the GMO ingredients either. Life Extensions supplement is a mixture of magnesium oxide, citrate, succinate, and chelated glycinate. It is important to note that these capsules exceed the recommended dose of magnesium, so it would be necessary to consult an expert if you want to incorporate them into your diet.
What Are The Types Of Magnesium
There are a quite a few types of magnesium, and each one does something different.
Today, well be talking about the types of magnesium that are out there, and what theyre good for.
The types of magnesium you can get include the following.
This type of magnesium is known and often used to reduce muscle pains.
Usually used for the treatment of migraines and constipation.
This is a type of magnesium that the body can absorb fast and easy.
This one is both used to treat constipation and can be absorbed by the body fast and easily.
This one typically isnt easily absorbed by the body, but it can possibly be absorbed through the skin.
Tip: Epsom salt is different from Chinen salt.
This type of magnesium particles is often used as a food additive.
Lets dig on to the health benefits of them now.
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Which Magnesium Supplement Form Is Right For You
Some brands offer magnesium in a chelated form, which is a good option if you have a sensitive gastrointestinal tract. Its more gentle for your stomach to absorb and optimizes the bioavailability of the element, making it easier for your gut to soak up its nutrients.
Additionally, choosing Mg with added vitamins can help you rehabilitate muscles if you live an athletic lifestyle, struggle with leg cramps, or suffer from restless leg syndrome . Supplements combined with Glycinate, oxide, taurate, and malate should all work well when combined with magnesium to absorb into the body and promote sleep.
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Magnesium For Anxiety And Depression
There appears to be a correlation between suboptimal magnesium status among people with depression. A small association was found between low magnesium intake and depression among younger adults and other analyses have found that higher magnesium intakes are associated with lower risk for depression.
Thats telling, but we dont want to hang our hats on survey data from food intake questionnaires. Its not easy to get a solid picture of total body magnesium status, but when measurements are made , low blood magnesium or suboptimal status were found in nearly 40% of subjects in one study.
This doesnt mean that everyone with depression has low magnesium or that magnesium supplementation will always help, but inadequate magnesium seems to be more prevalent among people with depression than in those without it.
Okay, great. Plenty of possible mechanisms, and lots of folks with depression have low magnesium intake and/or blood levels. But what happens when the rubber hits the road?
Does increasing magnesium intake actually help with anxiety or depression?
A randomized controlled trial showed that in subjects starting off with low blood magnesium, magnesium supplementation normalized the magnesium level and reduced depressive symptoms more than placebo. The difference wasnt a landslide, but it was statistically significant, and the form of magnesium usedmagnesium oxideis less absorbable than others.
Lets tie this all together now.
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Magnesium Anxiety Depression And The Brain
The statistics are shocking: mental illness affects one in five Canadians and costs our healthcare system about fifty billion dollars a year. The cost of treating mental illness and addiction is 1.5 times that of all cancers and seven times the cost of all infectious diseases.
When conventional therapies end up being ineffective or result in a long list of undesirable side effects and dependencies, its no wonder individuals suffering from mental illnesses can feel defeated and turn to alternative therapies.
Anxiety and depression are two of the most common mood disorders with anxiety holding the number one spot in Canada. One in four Canadians experiences at least one anxiety disorder in their lifetime. It is not unlikely to find anxiety coexist with depression and the two often occur together. Feeling anxious and sad are natural emotions and it can be difficult to diagnose the severity.
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.
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Take A Grade A Magnesium Supplement
LabDoor.com buys supplements off the shelf, then has them analyzed at independent research facilities for purity, safety, label accuracy, nutritional value, and projected efficacy.
Before you buy a magnesium supplement, you can check out their complete magnesium ratings here.
I was dismayed to see that one of the most popular magnesium supplements on Amazon, Natural Vitality Calm, received an F grade!
These findings are a disturbing reminder not to be complacent when buying any supplement.
You really do need to do your homework if you want to get the results youre hoping for.