Magnesium deficiency has also been linked to insomnia, stress, depression, and anxiety. Which type of magnesium should you take?
Magnesium is found in foods such as nuts, seeds, beans, leafy greens, whole grains, and fish.
Most Americans don’t get enough magnesium from their diet. The recommended daily intake for adults is 400 mg per day.
There are three types of magnesium: organic, synthetic, and natural.
Organic magnesium comes from plants, whereas synthetic magnesium is produced synthetically using chemicals. Natural magnesium is derived from animal sources.
How Can Magnesium Affect Mental Health?
Magnesium plays a vital role in over 300 different biochemical reactions within the body.
When there are insufficient amounts of magnesium in the diet, the brain becomes unable to perform certain tasks.
This can lead to symptoms such as anxiety, depression, insomnia, and headaches.
Magnesium deficiency occurs because the majority of people consume too little magnesium in their diets. A healthy adult needs 420 mg per day.
However, most people do not meet even half of this amount. People who eat processed foods tend to have lower levels of magnesium in their bodies.
Which Magnesium Forms Are Best For Anxiety And Depression?
There are two main factors to choose from when looking for a source of magnesium:
– Bioavailability, which indicates how many milligrams per kilogram you can absorb.
– Access to the brain, as some forms of magnesium must cross the blood-brain barrier to reach the brain.
The two most common forms of magnesium – magnesium oxides and citrates – have the lowest bioavailability of the different forms.
This means that they are more prone to causing loose stools and diarrhea. They are therefore often recommended for treating constipation.
Magnesium salts such as carbonates and sulfates have similar problems with absorption.
Magnesium Threonate
This form of magnesium has been studied extensively in recent years for its potential benefits in treating depression.
A 2017 study found that people given 400 mg/day of magnesium threonate (see also: What Is Magnesium L-Threonate?)had significant improvements in depressive symptoms compared to those given the placebo.
This form of magnesium has impressive research backing its use in mental disorders and has evidence that it crosses the blood-brain barrier.
But it can be more expensive, and you might need to take 2-3 times more pills than other magnesium supplements to achieve a therapeutic dose.
Magnesium Taurate
A new compound, magnesium taurate, is being developed to treat Alzheimer’s disease.
This compound contains an amino acid called Taurine. Taurine helps protect neurons in the brain against damage caused by stress and inflammation.
In a recent study, researchers found that magnesium taurate increased brain levels of magnesium more than any other form tested.
They concluded that magnesium taurate is likely to be effective because it increases the amount of magnesium entering the brain.
This product is used to treat people with low magnesium levels, such as those suffering from depression or anxiety.
It is believed that magnesium plays a role in the production of serotonin, dopamine, and norepinephrine, which are neurotransmitters associated with mood regulation.
The researchers found that taking 400 mg per day of magnesium taurate caused a significant increase in serum magnesium levels compared to a placebo.
Magnesium Glycinate
Glycine is an essential mineral that plays many roles throughout the body.
It helps maintain normal heart rhythm and muscle function, supports healthy bone growth, and aids in energy production.
Magnesium glycinate supplements are designed to deliver high concentrations of magnesium into cells and tissues without causing side effects like diarrhea.
A recent study found that people taking magnesium glycinate experienced improvements in mood and memory compared to subjects receiving a placebo.
In addition, preliminary data suggest that magnesium glycinate elevates blood levels of magnesium.
This effect could help support the treatment of conditions such as anxiety and depression.
Magnesium Malate
The best-absorbed form of magnesium is magnesium malate.
While there are few studies showing that magnesium malate is effective in treating conditions such as fibromyalgia and chronic pain, preliminary research suggests that it may be helpful in treating symptoms of fibromyalgia and chronic fatigue syndrome.
Magnesium malate and glycinate have shown promising results in treating anxiety and depression.
Magnesium is one of the most important nutrients you need to consume every day, and it’s especially vital for pregnant women and those suffering from certain health conditions such as diabetes.
But how much magnesium do you really need each day? There are different types of magnesium, including dietary magnesium, supplemental magnesium, and magnesium found in food sources.
When evaluating your magnesium intake, the first place to start is looking at what you’re eating.
Foods high in magnesium include leafy green vegetables, beans, whole grain products, nuts, and fish.
However, there are many factors to consider when determining whether you’re getting enough magnesium in your diet, including age, gender, and activity level.
Magnesium is one of the most important nutrients for building strong bones and muscles.
Magnesium helps maintain blood pressure, nerves, heart rhythm, muscle contraction, and energy production.
If you’re looking to increase your magnesium intake, start with eating plenty of green vegetables such as spinach, kale, collard greens, chard, broccoli, Brussels sprouts, and avocado.
You’ll find the highest concentration of magnesium in leafy greens. Other good sources include whole grains, legumes, nuts, and fish.
While it’s beneficial to build up a healthy diet with all these foods, leafy green veggies are the best source for getting enough magnesium and other minerals.
Grains, seeds, and nuts are high in phytate, a compound found in plants that bind to minerals and make them less bioavailable.
Final Thoughts
While we’ve covered some of the benefits of magnesium, it’s still an essential nutrient that should be included in your daily nutrition plan.
It can play a role in helping prevent or manage several health issues, including osteoporosis, cardiovascular disease, type 2 diabetes, and even cancer.
All aspects of health are incredibly important in keeping us at the top of our game when it matters most. But many people choose to ignore the health that they cannot see - including the gut, cognitive, respiratory, and more.
Hi, my name is Adam Maxwell and I have been a medical professional for over 20 years. My wife is also in the same field, having been a trained clinical psychologist for 15 years.
Between us, we have seen a fair amount of health-related issues!
