If you are looking for natural solutions for issues related to mental health, it is crucial to explore taking magnesium for anxiety and depression. Magnesium can help you combat issues such as anxiety, low energy, and depression to name a few. As a result, magnesium supplements have become very popular nutraceutical products, especially in recent years. While magnesium has also been shown to improve areas of one’s physical health, including heart health, it is most popular because of the numerous mental health benefits of magnesium. This blog post will focus on how magnesium supplements can help with anxiety and depression, and provide a list of some of the best magnesium supplements for mental health.
Why You Need Nature’s Valium More than You Think
Magnesium is an essential macromineral that constitutes 25g of the adult human body. Like most minerals, it is responsible for a wide range of bodily functions, the most prominent being energy production.
Our mental health is routinely anchored to our body’s well-being. Have you ever noticed that depression makes you feel fatigued? Low magnesium levels won’t just bring about depression, but it can also result in other common health issues such as diabetes. In some cases, low magnesium could even be partially responsible for causing a stroke according to some studies.
Many consumers choose to turn to a variety of nutraceutical products because of their numerous health benefits. Some of these products include lion’s mane, lithium supplements, St. John’s wort, and also magnesium to name a few. Fortunately, you can reverse the state of your mental health by incorporating magnesium into your diet or by taking magnesium supplements. Read on to find out how magnesium can help with mental health.
What Are The Functions Of Magnesium Inside Our Brains?
Magnesium plays a very crucial role in the healthy functioning of our brains. Magnesium impacts the brain in the following ways:
1. Binds the activity of more stimulating neurotransmitters while binding to calming receptors, leading to a more peaceful and resting state.
2. It helps to regulate the release of stress hormones such as cortisol which acts as the “brakes” on the human nervous system.
3. Low levels of magnesium have been linked to depression, anxiety, migraines, insomnia, and fatigue. Some of these undesirable effects can be reduced by adding magnesium to your diet or by taking magnesium supplements.
4. Higher instances of anxiety can be traced to lower levels of magnesium in the body. This condition could be attributed partly to the activity in the hypothalamic-pituitary-adrenaline (HPA) axis, which controls our reaction to stress.
Many types of mental health issues, including mental fatigue, do occur because of magnesium deficiency. What is currently in question is how effective magnesium supplements are compared to other traditional types of treatment, as studies are currently limited and show conflicting results. While the health benefits of magnesium are clear and magnesium deficiency clearly negatively impacts one’s mental health, magnesium supplements are certainly not a one-stop-shop for alleviating the symptoms of depression and anxiety.
Adequate Magnesium Can Help With Mental Health
The Recommended Daily Average intake of magnesium for adults between 19-50 years old is around 420mg. This figure is lower in females at 320mg and decreases further in infants. Although magnesium is commonly found in many types of food, you may not be getting enough magnesium naturally through your diet. Below are some of the ways that consuming magnesium can help with mental health.
Magnesium Supplements
Magnesium supplements have been shown to promote rapid recovery among patients suffering from depression and anxiety. It is one of the most common and simplest methods of boosting magnesium intake.
There are multiple forms of magnesium supplements, and each type has a varying degree of absorption. Epsom salt (magnesium sulfate) doesn’t break down as well as other magnesium salts. It is commonly absorbed through the skin.
Also, other minerals tend to interfere with magnesium intake inside the body. For example, taking more than 142mg of zinc per day will restrict the uptake of magnesium.
Magnesium-Rich Foods
A magnesium-rich diet may be one of the easiest ways to ensure your body has enough magnesium. Also, you’ll get to explore various nutrient-dense foods and enjoy a slew of accompanying benefits. The most prolific foods with an abundant amount of magnesium include pumpkin seeds, almonds, and chia seeds. Other delicious treats that will improve your magnesium intake are boiled spinach, peanuts, black beans, and kidney beans. It is very easy for anyone to enjoy the health benefits of magnesium without having to take magnesium supplements if you plan your diet carefully.
Magnesium For Anxiety And Depression
Magnesium oxide and sulfate salts are often used to relieve constipation. However, their bioavailability is low and won’t benefit your mental health. It would be best if you had a supplement that crosses the blood-brain barrier.
Here are several superior forms to consider:
Magnesium taurate
Magnesium Glycinate
A lot of studies on the mental health benefits of magnesium focus on lactate and oxide forms, which are not absorbed into the body and the brain. This is another reason why some of the studies on magnesium’s impact on mental health are currently hazy at the moment. But it is clear that various nutraceutical products, including products containing magnesium, can positively impact one’s mental and physical health in a variety of ways. Magnesium taurate is worth considering, as it also has taurine, which supports cognitive functioning as well.
Magnesium could be a desirable alternative in some cases, given that anxiety is linked to low magnesium levels in many cases. It is best to check with your doctor and begin exploring the benefits of magnesium glycinate and magnesium taurate.
Magnesium Deficiency
For a healthy adult, magnesium deficiency is a relatively uncommon phenomenon. Our kidneys are the primary excretion agents, and they regulate how much of the mineral is removed from the body.
Nevertheless, chronic alcoholism can bring about magnesium deficiency. This deficit occurs partly because alcohol-dependents regularly suffer from gastrointestinal problems, renal dysfunction, Vitamin D deficiency, and alcoholic ketoacidosis, which increase magnesium removal from the body.
Other people at risk of magnesium deficiency include senior citizens who experience renal dysfunction. Type 2 diabetes increases urine output, which also causes a reduction in magnesium levels.
It is difficult to test for magnesium deficiency for a large number of reasons, and medical professionals do disagree somewhat on how to best tackle this issue. A magnesium blood test may not be the most efficient, given that a lot of the magnesium in the human body is stored in the bones.
Final Thoughts
Mental health disorders are on the rampage in contemporary societies. While this can be partially blamed on stressful occupations many people lead, magnesium deficiency also plays a role. We simply aren’t eating right, and it shows in how we behave and feel.
Other lifestyle choices have brought about magnesium deficiencies like high alcohol and caffeine intake. Fortunately, we can reverse some of the damage wrought on our bodies. Magnesium supplements present an ideal solution for our mental health states. It is not a significant nutrient like proteins, but magnesium still plays a vital role in our well-being. Therefore, consider including magnesium-rich foods in your diet to curtail the onset of mental health disorders.
Further studies are needed in order for there to be more clarity on the mental health benefits of magnesium. However, it is clear that magnesium does improve one’s mental health, and that magnesium deficiency can cause a variety of issues, including mental health issues. If you are having issues with your mental health, it may be worthwhile to consider nutraceutical products, such as magnesium supplements.
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