Magnesium may help to manage your stress response system and cortisol levels. Low levels of magnesium in the body can increase stress, and high levels of physical or mental stress can lower magnesium. One of the body's reactions to stress and anxiety is muscle tension.
The link between magnesium and depression.
Some studies have found promising effects of magnesium supplementation in the treatment of depression. A 2017 study found that magnesium supplements improved symptoms of depression in adults.
Chronic physical or mental stress depletes your body of magnesium, and low magnesium levels intensify stress — creating a vicious cycle. Magnesium modulates activity of the body's stress-response system, and studies suggest increasing magnesium intake may reduce anxiety, ease stress and minimize the response to fear.
Magnesium ions regulate calcium ion flow in neuronal calcium channels, helping to regulate neuronal nitric oxide production. In magnesium deficiency, neuronal requirements for magnesium may not be met, causing neuronal damage which could manifest as depression.
Magnesium effects the Hypothalamic–pituitary–adrenal axis in the brain, which controls the stress response system and therefore, anxiety and depression. Tentative data indicate that oral magnesium supplementation may be effective for treating mild to moderate adult depression.
Magnesium Threonate
This form of magnesium has impressive studies backing its use in mental health conditions and has evidence that it can cross the blood brain barrier.
Magnesium delivers natural energy at the cellular level without stimulating the nervous system. When you take magnesium, you have energy when you need it, but you can relax and sleep when appropriate.
"Serotonin and melatonin are crucial in determining your mood. 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."
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.
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.
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. While it is important to consume enough magnesium, too much of it is toxic.
The good news is that some studies (study links, a and b) have identified how magnesium may ease certain symptoms of stress and anxiety. Here are the facts: Magnesium may help to control the chemical messengers (neurotransmitters) in the brain, resulting in a calming effect on the body.
One study shows that 68% of Americans are magnesium deficient (www.usda.gov). The role of magnesium is complex and its deficiency is implicated in a number of nonspecific neuropsychological changes such as agitation, fear, anxiety, depression, dizziness, poor attention, insomnia, and restlessness.
Magnesium can be taken at any time of the day. Many people prefer to take supplements earlier in the day, such as with breakfast or lunch. Taking your magnesium supplement with a meal can also help prevent any stomach upset.
Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
Magnesium helps to reduce fatigue and exhaustion. The mineral plays an important role in maintaining normal nervous system activity. A magnesium deficiency can interfere with the transmission of nerve impulses. It may also reduce circulation.
Magnesium Increases Relaxing GABA
When GABA is low, your brain gets stuck in the “on” position and it becomes very hard to relax. If you are easily overwhelmed, disorganized, always finding something new to worry about, or lying awake at night with racing thoughts, you likely have low GABA levels.
Research on neuroplasticity is growing and scientists are discovering that increasing neuronal cell magnesium levels can increase synapse density and plasticity, improving overall cognitive function. It is also showing promise to help “rewire” the brain in cases of traumatic brain injury and anxiety disorders.
Not all vitamins and minerals are crucial for brain health and function. If you're experiencing constant brain fog or you're always tired, it's worth checking your diet for four in particular: vitamin B12, vitamin D, iron and magnesium.
Vitamin B1, or thiamin, is crucial for the basic function of our cells and the metabolism of nutrients for energy. The brain is one of the most metabolically active organs in your body, which means it needs the support of thiamin to prevent the deficiencies that can lead to neurological problems down the line.