Research suggests magnesium may offer an effective tool to manage depression symptoms naturally.
Chances are you, or someone you know, has suffered with depression at some point. Although symptoms typically come and go based on life circumstances, an individual is diagnosed with a depressive disorder when sadness becomes persistent or severe enough to interfere with their ability to function in day-to-day activities.
Common depression symptoms include:
- impaired sleep quality
- appetite changes
- low energy
- difficulty concentrating
- agitation
- low self-esteem
- lack of interest in normally pleasurable activities
- Suicidal thoughts
A variety of factors may contribute to depression symptoms. Though doctors believe a combination of genetic predisposition, abnormal neurotransmitter activity and individual social and behavioral factors are responsible.
Nutrition and mental health
In cases of chronic or severe depression, treatment typically involves medication and/or psychotherapy. Unfortunately, this disease is difficult to treat and requires an integrative approach. Because nutrition plays such a critical role in both physical and mental wellbeing, researchers continue to study how certain foods and nutrients impact mood.
Magnesium is a great example of a micronutrient important for mental well-being. That’s because every organ requires magnesium to function properly, including the brain. In addition, it regulates neurotransmitters and activates the parasympathetic nervous (or rest and digest) system. In fact, magnesium is coined “the original chill pill” due to its calming effect on the body.
Research on magnesium & depression
Experts continue to study the role of magnesium in mental health to gain a better understanding on this relationship. Recently, researchers conducted a randomized controlled trial to determine if 248mg of magnesium daily improved depression symptoms.
A total of 126 adults with mild to moderate depression joined this trial. The researchers randomly assigned participants to take 248mg of magnesium chloride for either the first or second half of the 12-week trial.
Study findings
After two weeks of magnesium supplementation, participants began experiencing improved depression and anxiety symptoms. By the end of the six week treatment, magnesium supplementation significantly improved depression and anxiety scores (p < 0.001).
The researchers concluded:
“Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.”
Are you getting enough magnesium?
Despite its crucial role in the body, up to 75% of Americans aren’t getting enough. Though mild deficiency often goes unnoticed, people may experience headaches, muscle cramps or twitches, muscle weakness, irregular heartbeat and mental health decline.
The recommended dietary allowance (RDA) for magnesium ranges between 320 – 420 mg per day for the average adult. However, some research suggests adults need anywhere between 500 – 700 mg per day to receive the full scope of health benefits from this mineral.
Take away
If you are concerned you may be deficient in magnesium, it may be wise to consider testing your levels. You can get the magnesium you need easily from your diet. A few magnesium rich foods include leafy greens, pumpkin seeds, nuts, legumes, and avocados. If you are feeling a bit overwhelmed on how to incorporate more magnesium into your diet next week, download your free 7-Day meal plan.
Although magnesium is considered safe and well tolerated in these doses, it’s always wise to reach out to your local nutritionist or dietician to help you use nutrition to optimize your physical and mental health.
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