Among micronutrients, magnesium (Mg2+) plays a critical role in brain function and mood since it is essential for optimal nerve transmission and it is involved in the formation of membrane phospholipids. For this reason, it plays a fundamental role in the correct functioning of the central nervous system [17,18].
It blocks the activity of more stimulating neurotransmitters and binds to calming receptors, resulting in a more peaceful, resting state. It helps to regulate the release of stress hormones like cortisol, acting like the brake on your body's nervous system.
Magnesium treatment is hypothesized to be effective in treating major depression resulting from intraneuronal magnesium deficits. These magnesium ion neuronal deficits may be induced by stress hormones, excessive dietary calcium as well as dietary deficiencies of magnesium.
Magnesium reduces stress hormones in the brain to lessen anxiety, restlessness, mood swings, memory loss, depression, insomnia, and a host of other mental health issues. Magnesium limits the release of cortisol, which is the primary stress hormone, and prevents it from reaching the brain.
The association between magnesium and depression has been observed in several studies. Some studies have found promising effects of magnesium supplementation in the treatment of depression. A 2017 study found that magnesium supplements improved symptoms of depression in adults.
"Research has shown that magnesium supplementation may affect the brain functions that help lower stress and anxiety," Gorin says. It works by helping your body kick into the "rest and digest" state, or by activating your parasympathetic nervous system.
In a mood? Magnesium might help. If you find yourself irritable, stressed or downright depressed, this critical mineral may help you get out of your funk. Studies suggest adequate magnesium intake can calm stress, improve mood and enhance sleep.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Magnesium prevents excessive cortisol, lowers blood pressure, and lowers blood sugars through insulin control.
Although it can lead to hypermagnesemia and diarrhea, magnesium supplementation is, in general, a safe treatment with few unanticipated side effects. Magnesium supplementation provides quick results. Case studies of magnesium supplementation reported improvements in depression, anxiety, and sleep within 1 week.
Magnesium blocks the actions of glutamate in the NMDA receptors. If your body is magnesium deficient, it means that few of the NMDA receptors are blocked. This may lead to overexcitation and cell damage. Because of this, it is possible that magnesium may be useful in the treatment and prevention of depression.
Magnesium Puts The Breaks on the Intrusive Thoughts
In terms of neurotransmitters and mental health, magnesium inhibits the release of excitatory neurotransmitters and can increase feel good brain chemicals such as serotonin.
Magnesium: Magnesium — found in whole grains, beans, and dark leafy vegetables like spinach — has been shown to have an effect similar to lithium, the most common bipolar medication. Upping your intake of magnesium, a natural mood stabilizer, may decrease your need for medication.
Magnesium begins to take effect after one week of consistent supplementation.
Research still doesn't fully support taking magnesium for treating anxiety. This means that no minimum or maximum dosage is recommended specifically for anxiety. However, according to a 2017 review , the average doses used in studies ranged between 75 to 360 milligrams (mg) each day.
Magnesium helps to reduce fatigue and exhaustion. The mineral plays an important role in maintaining normal nervous system activity. A magnesium deficiency can interfere with the transmission of nerve impulses. It may also reduce circulation.
Refining or processing of food may deplete magnesium content by nearly 85%. Furthermore, cooking, especially boiling of magnesium-rich foods, will result in significant loss of magnesium. The processing and cooking of food may therefore explain the apparently high prevalence of low magnesium intake in many populations.
Magnesium delivers natural energy at the cellular level without stimulating the nervous system. When you take magnesium, you have energy when you need it, but you can relax and sleep when appropriate.
Beneficial bacteria in the gut also increases GABA receptors in the brain to alleviate mood disorders. Likewise, higher magnesium levels can help to calm the mind, which eases and may even aid in healing disorders of the gastrointestinal tract.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
Magnesium L Threonate (or magnesium citrate in those who can only take gummies) are the preparations that has been most studied and show the highest benefit for ADHD, cognition, mood, and anxiety.