Based on current data, magnesium taurate and glycinate have the most research supporting their effects on anxiety and other mental health disorders. Magnesium malate and threonine have also demonstrated therapeutic effects and may be useful in many psychiatric cases.
Magnesium may also be helpful in reducing physical symptoms like headaches, muscle pain, back pain, and stomach pain in certain conditions. In addition, there is some evidence magnesium can potentially benefit mental health by acting as a mood booster, muscle relaxer, stress reducer, and sleep aid.
Magnesium treatment is hypothesized to be effective in treating major depression resulting from intraneuronal magnesium deficits. These magnesium ion neuronal deficits may be induced by stress hormones, excessive dietary calcium as well as dietary deficiencies of magnesium.
In a mood? Magnesium might help. If you find yourself irritable, stressed or downright depressed, this critical mineral may help you get out of your funk. Studies suggest adequate magnesium intake can calm stress, improve mood and enhance sleep.
Magnesium blocks the actions of glutamate in the NMDA receptors. If your body is magnesium deficient, it means that few of the NMDA receptors are blocked. This may lead to overexcitation and cell damage. Because of this, it is possible that magnesium may be useful in the treatment and prevention of depression.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
If you're feeling overwhelmed, look to magnesium. One study showed magnesium intake reduces fear memory but enhances working memory, so you'll be more inclined to take healthy risks without overthinking.
Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions.
Magnesium Puts The Breaks on the Intrusive Thoughts
In terms of neurotransmitters and mental health, magnesium inhibits the release of excitatory neurotransmitters and can increase feel good brain chemicals such as serotonin.
Although it can lead to hypermagnesemia and diarrhea, magnesium supplementation is, in general, a safe treatment with few unanticipated side effects. Magnesium supplementation provides quick results. Case studies of magnesium supplementation reported improvements in depression, anxiety, and sleep within 1 week.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
"Research has shown that magnesium supplementation may affect the brain functions that help lower stress and anxiety," Gorin says. It works by helping your body kick into the "rest and digest" state, or by activating your parasympathetic nervous system.
The lowdown. Medical research has linked magnesium to reduced anxiety. Magnesium helps you to relax by stimulating the production of melatonin and serotonin which boost your mood and help you sleep. Magnesium also reduces the production of cytokines and cortisol, which lead to increased inflammation and stress.
Magnesium works as an important co-factor required for conversion of tryptophan (from proteins we get from food) to serotonin and melatonin, both of which help in falling asleep."
Magnesium
Magnesium is an important mineral in our body that regulates and calms the nervous system. Unfortunately, a lack of magnesium in the body can cause sleep problems such as insomnia, which will inevitably contribute to poor mental health.
According to a review conducted in 2017, one way magnesium helps reduce anxiety is by enhancing brain functions. This same research also suggested that magnesium helps regulate natural brain chemicals, called neurotransmitters.
Vitamin B deficiency (B1, B6, B7, B12, B complex) can contribute to depression, anxiety, and mood swings. It is associated with a disruption in the nervous system as well as the circulatory system. B12/B9, or folate, is at the forefront of mood management.
“Magnesium is essential for brain function and acts on NMDA receptors in the brain which help brain development, learning and memory. It also helps with fatigue, tension, anxiety, mood, sleep and healthy functioning of the entire nervous system”.
The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
It turns out one study shows the supplement can be as effective as SSRIs in treating mild to moderate depression.