Magnesium can help with Anxiety and Depression

 

What is magnesium?

Magnesium is a nutrient that is important for many basic functions and processes in the body. It helps ensure your nerves are working properly and keep your blood sugar and blood pressure at the correct level.

Magnesium comes from the foods and supplements we eat. If you don't have enough magnesium in your body, you may experience symptoms such as headaches, loss of appetite, nausea, vomiting, fatigue and weakness.

Can Magnesium help with Anxiety and Depression?

Magnesium is good for your health, but it's not totally clear how it affects anxiety. Scientists are still trying to figure that out, but some studies have shown that magnesium can help reduce some stress and anxiety symptoms. Here's what we know so far:

In a 2006 case study [1], several patients with Major Depressive Disorder (MDD) took 125 mg-300 mg of higher bioavailability forms of Magnesium (Magnesium glycinate) and Magnesium taurine after every meal and just before going to sleep. The patients’ symptoms improved significantly in just a few hours. The researcher noted that people who are deficient in Magnesium may be especially sensitive to high levels of Calcium. Magnesium and Calcium compete for absorption. Too high of one causes the other to be too low.

In modern diets, Magnesium is usually the least available. Thus, foods with high Calcium content (such as milk) (10:1 Calcium to Magnesium) should be avoided at least temporarily for people with Magnesium deficiency.

A double-blind control group clinical trial in 2008 [2]. 23 elderly people who suffered from diabetes, depression and magnesium deficiency (serum magnesium <1.8mg/dL) were divided into two groups for the test, one group took magnesium chloride Magnesium (MgCl2), another tricyclic antidepressant (imipramine), showed that after 12 weeks, both magnesium and the antidepressant were equally effective in treating depressive symptoms in patients taking the magnesium group, Serum magnesium levels also increased substantially. The conclusion of the study was that magnesium supplementation was as effective for depression as tricyclic antidepressants in magnesium-deficient depressed patients.

In a double-blind control group clinical study in 2015 [3], 60 depressed patients with magnesium deficiency were divided into two groups, one group supplemented with 500 mg of magnesium (MgO) per day, and the other group took a placebo. After 8 weeks, 88.5% of the subjects in the intervention group returned to the normal range of serum magnesium, and the improvement in depression was significantly greater than that in the control group. The conclusion of the study is that taking 500mg of MgO over 8 weeks can improve the condition of depressed patients with magnesium deficiency.

What about depressed patients who are not magnesium deficient? In another randomized controlled clinical trial in 2017 [4], 126 patients with depression were divided into two groups, one group took 500 mg of magnesium (MgO) per day, and the other took a placebo. After six weeks, symptoms of depression and anxiety improved significantly in the magnesium group. Moreover, 83% of the subjects who took magnesium completed the test, and 61% of the subjects indicated that they would continue to use magnesium in the future, which proves that the side effects of magnesium are not great. The conclusion of the study is that taking 500mg of magnesium (MgO, which contains 248mg of magnesium element) per day can significantly reduce the symptoms of depression and anxiety.

However, there are also clinical studies showing that magnesium has no effect on depression. In 2018, a Polish scholar conducted another clinical trial on 37 subjects [5], taking 120 mg of magnesium (magnesium aspartate, Mg Aspartate) every day. ), the results proved that magnesium supplementation can be helpful for depression, but the researchers put forward an interpretation that the dose and form used affected the results of the study, and the effect of using high doses and high bioavailability of magnesium on the treatment of depression would be better a lot of. However, the scholars of the study believed that the magnesium aspartate (Magnesium Aspartate) and magnesium chloride (MgCl2) they used were already bioavailable forms of magnesium, which was not the case, but discussing the bioavailability of various magnesium forms has exceeded The scope of this article can only be introduced in another article in the future.

In a double-blind control group clinical study in 2007 [6], 94 female college students were divided into two groups to conduct a treatment trial for premenstrual syndrome. The test group took 80 mg of B6 pyridoxine (pyridoxine) every day for 2 consecutive months. Compared with the control group, there was no effect. If the above-mentioned 1998 and 2000 clinical trials using MgO were due to the technical limitations of those years, this 2007 clinical trial reflects the lack of understanding of the activity of vitamin B6 by the responsible researchers, and the effect of pyridoxine form of B6 on improving The effect of B6 concentration in the blood is very different from that of P5P.

Benefits of magnesium for mental health

• one of the reasons why magnesium might help reduce anxiety is that it may improve brain function. Research shows that magnesium plays an important role in regulating neurotransmitters, which send messages throughout the brain and body. This is how magnesium plays a role in neurological health. [7]

• Magnesium has been found to have a positive effect on brain health and can help lower stress and anxiety levels. It's thought to work in the hypothalamus in the brain, which is responsible for regulating the adrenal and pituitary glands, which are responsible for how your body reacts to stress. If your body doesn't have enough magnesium, it can make stress worse, and if your body is under a lot of stress, it can make your magnesium levels lower. [8]

• One of the body's responses to stress and anxiety is muscle tension. Magnesium is an essential nutrient for muscle function and helps muscle tissue relax. Magnesium deficiency can increase muscle tension and cramps. [9]

• Magnesium may help improve sleep quality by regulating the neurotransmitter GABA, which is important for sleep. Magnesium's role in lowering muscle tension and regulating the nervous system may also help improve nighttime sleep. [10]

• One of the reasons magnesium may help reduce anxiety is because it may help improve brain function. Studies have shown that magnesium is involved in the regulation of neurotransmitters. These neurotransmitters are responsible for sending messages to and from the brain and the rest of the body. In other words, magnesium is involved in neurological health. [11]

What form of magnesium is best for anxiety or depression?

There are two main factors to consider when choosing a form of magnesium:

1. Bioavailability, which indicates how much magnesium the gut can absorb.

2. Enter the brain, since the effective form of magnesium must be able to cross the protective blood-brain barrier that surrounds the brain.

The two most commonly used forms of magnesium—magnesia and citrate—have the lowest bioavailability of the various forms. This means they are more likely to pass through the gut and cause loose stools and diarrhea, so they are best used to relieve constipation. Magnesium salts such as carbonates and sulfates have similar absorption problems.

According to recent research, certain forms of magnesium have better bioavailability and better ability to cross the blood brain, making them a better treatment option for addressing symptoms of anxiety and depression:

Magnesium Taurate

Magnesium taurate contains an amino acid called taurine, which has calming, neuroprotective and anti-inflammatory effects on the brain. Taurine also seems to help magnesium get into the brain. In addition, it is gentle on the gastrointestinal tract and less likely to cause loose stools and diarrhea. In a recent study, magnesium acetyltaurate increased magnesium levels in the brain more than any other form of magnesium.

Magnesium Threonate

This form of magnesium has impressive research supporting its use in mental health conditions and evidence that it can cross the blood-brain barrier. However, it can be more expensive and may require 2-3 times more capsules than other magnesium supplements to achieve an adequate therapeutic dose.

Magnesium Glycinate

Glycine is an essential amino acid with important neurotransmitter functions in the brain. Supplementing with glycine may improve sleep quality, making this form of magnesium a good choice for people with insomnia. Preliminary research suggests that magnesium glycinate may increase magnesium levels in brain tissue. Like magnesium taurate, the glycinate form is gentle on the GI tract.

Magnesium Malate

This is one of the better absorbed forms of magnesium, increasing serum and muscle magnesium levels. Preliminary research suggests that it may be effective in treating fibromyalgia and chronic fatigue symptoms, since malic acid is associated with energy production.

Based on current data, magnesium taurate and magnesium glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also been shown to be therapeutic and may be useful in many cases of psychosis. [12][13]

What are the side effects of magnesium supplementation? is it safe?

Magnesium is generally very safe, and serious side effects and toxicity are rare.

For most people, the body effectively disposes of excess magnesium by excreting it through the stool, which is why the most common side effect is loose stools or diarrhea.

Although magnesium rarely reaches toxic levels, symptoms of toxicity include a drop in blood pressure, drowsiness, confusion, irregular heartbeat, dizziness, muscle weakness, and difficulty breathing. Patients with impaired renal function are at higher risk of adverse effects of magnesium. Magnesium can also interfere with certain medications, including various antibiotics and medications for diabetes or high blood pressure. If any of the above conditions occur, be sure to consult your physician before starting magnesium supplementation. [14]

Ref:

[1] Eby, George & Eby, Karen. (2006). Rapid recovery from major depression using magnesium treatment. Medical hypotheses. 67. 362-70. 10.1016/j.mehy.2006.01.047. https://doi.org/10.1016/j.mehy.2006.01.047

[2]Barragán-Rodríguez, Lazaro & Rodríguez-Morán, Martha & Guerrero-Romero, Fernando. (2008). Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: A randomized, equivalent trial. Magnesium research : official organ of the International Society for the Development of Research on Magnesium. 21. 218-23. 10.1684/mrh.2008.0149. https://pubmed.ncbi.nlm.nih.gov/19271419/

[3] Rajizadeh, Afsaneh & Mozaffari-khosravi, Hassan & Yassini, Mojtaba & Dehghani, Ali. (2016). The Effect of Magnesium Supplementation on Depression Status in Depressed Patients with Magnesium Deficiency: A Randomized, Double-blind, Placebo-Controlled Trial. Nutrition. 35. 10.1016/j.nut.2016.10.014. https://doi.org/10.1016/j.nut.2016.10.014

[4] Tarleton, Emily & Littenberg, Benjamin & Maclean, Charles & Kennedy, Amanda & Daley, Christopher. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLOS ONE. 12. e0180067. 10.1371/journal.pone.0180067. https://doi.org/10.1371/journal.pone.0180067

[5] Pilc, Andrzej. (2018). Effects of Magnesium Supplementation on Unipolar Depression: A Placebo-Controlled Study and Review of the Importance of Dosing and Magnesium Status in the Therapeutic Response. Nutrients. 10. 1014. 10.3390/nu10081014.

[6] Kashanian M, Mazinani R, Jalalmanesh S. (2007), Pyridoxine (vitamin B6) therapy for premenstrual syndrome. Int J Gynecol Obstet 2007;96(1):43–4. https://doi.org/10.1016/j.ijgo.2006.09.014

[7]Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018 Jun 6;10(6):730. doi: 10.3390/nu10060730. PMID: 29882776; PMCID: PMC6024559.

[8]S.B. Sartori, N. Whittle, A. Hetzenauer, N. Singewald, Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment,Neuropharmacology,Volume 62, Issue 1,2012,https://doi.org/10.1016/j.neuropharm.2011.07.027.

[9]Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9):946. doi: 10.3390/nu9090946. PMID: 28846654; PMCID: PMC5622706.

[10]Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. PMID: 23853635; PMCID: PMC3703169.

[11]Kirkland AE, Sarlo GL, Holton KF. The Role of Magnesium in Neurological Disorders. Nutrients. 2018 Jun 6;10(6):730. doi: 10.3390/nu10060730. PMID: 29882776; PMCID: PMC6024559.

[12]Uysal, N., Kizildag, S., Yuce, Z. et al. Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best?. Biol Trace Elem Res 187, 128–136 (2019). https://doi.org/10.1007/s12011-018-1351-9

[13]Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.

[14]Magnesium Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/