Do you also often feel sad, tired, and angry at small things? Sometimes the reason for all this may be something we don't even think about. Have you heard of magnesium, a mineral that none of us pay much attention to, but which is essential for the body? Today, we will talk about how this magnesium affects our happiness and calmness.
Does magnesium really help with depression?
Simply put, magnesium is a small but very important nutrient that is involved in hundreds of functions in our body. It is especially important for our mental health, or mental well-being. If you are experiencing sadness or anxiety, your doctor may recommend that you take magnesium in addition to your depression treatment.
Recently, a review of seven clinical trials conducted in 2023 found that taking magnesium supplements significantly reduced symptoms of depression. But this does not mean that magnesium is the only treatment for depression. According to experts, magnesium alone is rarely enough to cure depression. However, they have seen patients recover more quickly when magnesium is used in conjunction with other treatments, such as talk therapy and prescribed antidepressants.
There's another reason magnesium helps. That's sleep. You know how important it is to get a good night's sleep to manage our mood and stress. A small study has also shown that magnesium improves the quality of sleep. So, getting a good night's sleep can go a long way in helping you feel refreshed and happy throughout the day.
What is the relationship between magnesium deficiency and depression?
It is said that many people today have low levels of magnesium in their bodies. Magnesium is essential for regulating our muscles and nervous system, managing blood pressure and blood sugar levels, and for producing protein, bones, and DNA.
So, if you don't have enough magnesium in your body, it increases your risk of developing mental health problems like depression and anxiety. A 2019 study found that people with low blood magnesium levels were more likely to experience symptoms of depression.
Why is that happening?
There are several reasons for this:
- Increases a calming chemical in the brain: Magnesium increases the levels of a neurotransmitter called GABA (Gamma-Aminobutyric Acid) in our brain. This GABA is a chemical that calms our mind and reduces anxiety. Some anxiety medications work in a similar way.
- Regulation of other brain chemicals: Magnesium also regulates chemicals like glutamate and serotonin, which help keep our minds calm and happy.
- Reducing stress hormones: Not only that, magnesium also indirectly helps reduce the levels of the stress hormone cortisol in our body by controlling the hormone ACTH, which stimulates the production of cortisol.
Why do we have low magnesium levels in our bodies?
There are two main reasons for this. One is that the nutritional value of the foods we eat today, especially fruits and vegetables, is lower than it was years ago. The other is that many people today suffer from chronic stress . When stress increases, the magnesium levels in our bodies decrease. This is like a vicious cycle. When magnesium decreases, stress, anxiety, and depression increase. When those feelings increase, the magnesium in the body decreases even more.
You can check your magnesium levels with a blood test, but it's not always 100% accurate. This is because most of the magnesium in our bodies is stored in organs like the bones and brain. So, even if your blood magnesium levels are normal, you could actually be deficient.
What is the best type of magnesium for depression?
It's hard to say which type of magnesium is "best" for depression. However, one of the most popular types recommended by experts is Magnesium Glycinate. This combines the mineral magnesium with the amino acid glycine. Glycine also has antioxidant properties, which may help relieve depression.
Let us explain these types in more detail in the table below.
| Magnesium type | Specialty | Notable points |
|---|---|---|
| Magnesium Glycinate | Absorbed very well by the body. | GI upset and side effects are generally very rare and are recommended for most people. |
| Magnesium Oxide | The body absorbs less. | Conditions such as stomach upset, nausea, and diarrhea may occur. |
| Magnesium-L-threonate | It is well absorbed and can easily reach the brain. | May be more expensive than other types. |
Therefore, if you are thinking of starting a magnesium supplement, talking to your doctor about Magnesium Glycinate may be the best option first.
How much magnesium should I take?
It's hard to say exactly how much magnesium to take for depression, as different studies have used different doses. The general recommendation is 400-420 milligrams (mg) per day for adult men and 310-320 mg for women. However, it's recommended that you don't take more than 350 mg per day as a supplement . This is because we also get some magnesium from the foods we eat and drink.
However, under the supervision of a doctor , a slightly higher dose, such as 500 mg, may be recommended for someone with depression. In such cases, it is better to take the dose two or three times a day rather than all at once, so that the body can absorb it better. Also, taking one dose before going to bed at night can help you sleep better.
If you are taking a vitamin D supplement, taking it with magnesium will also increase vitamin D absorption.
What happens if you take too much?
Magnesium is generally safe, but taking too much can cause side effects such as:
- Muscle weakness
- Stomach discomfort, such as nausea and vomiting
- Low blood pressure
- Excessive body fatigue
If you experience any of these symptoms, tell your doctor right away. He or she may reduce your dose or tell you to stop taking it altogether.
Can you get magnesium from food?
Yes, absolutely. This is the safest way. Because the extra magnesium you take in from food is excreted by your kidneys in your urine. Here are some foods that are rich in magnesium:
- Dark green vegetables like spinach
- Nuts like almonds, cashews, and peanuts
- Seeds such as pumpkin seeds and sunflower seeds
- Whole grains like brown rice
- Oatmeal
- Legumes such as beans, peas, and lentils
- Salmon fish
- Beef, chicken
- Dark chocolate containing at least 70% cocoa
- Milk and yogurt
Is it okay to take magnesium with antidepressants?
This is a question that many people have. The answer is, yes, it is generally safe to take the two together. In fact, doctors say that the best results are seen when they are used together. For someone with very mild depression, magnesium alone may be enough. However, for someone with moderate or severe depression, a doctor's prescription is definitely needed.
The most important thing is, never start taking magnesium or any other supplement on your own without talking to your doctor.
In particular, magnesium is not recommended for people with kidney disease or heart disease. Magnesium can also interact with some medications. For example:
- Some antibiotics, such as ciprofloxacin (Cipro)
- Some blood pressure medications (e.g. diuretics, calcium channel blockers)
- Diabetes medications such as glipizide (Glucotrol) or glyburide (Micronase)
- Medications for osteoporosis (thinning of the bones), such as alendronate (Fosamax)
Therefore, if you are taking any other medication, it is imperative to inform your doctor about it before starting magnesium.
Take-Home Message
- If you suffer from depression, taking a magnesium supplement may help relieve your symptoms.
- Magnesium increases levels of calming chemicals in the brain, such as GABA.
- Magnesium Glycinate is a good alternative that is generally well absorbed and has fewer side effects.
- Most importantly: Before starting any supplement, be sure to talk to your doctor to find out if it's safe for you and what the right dosage is.
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