Feeling out of sorts, or battling physical ailments that are affecting your mental health? You may have a serious mineral deficiency wreaking havoc with your emotions. Learn more about how and why taking magnesium for mental health can help get you back to enjoying life.
Low Magnesium May Lead to Depression
Magnesium is one of those wonderful minerals which does a tremendous amount of work to maintain organ systems. Although about 50-60% of it is stored in our bones, it helps regulate the central nervous system, cellular energy and production, and digestion. It even balances other minerals, such as calcium and potassium. But as a vital component for more than 300 internal functions, a lot of elements work against it. Common contributors to depleted magnesium levels include:
- Excessive alcohol consumption
- Diets high in processed ingredients and sugar
- Chronic illnesses, including Celiac disease and diabetes
- Contaminants that strip crop nutrients
It’s easy for magnesium deficiency to wear you down, which in turn, can lead to depression. Fatigue, pain, and sleeping disorders offset serotonin, one of the neurotransmitters responsible for happiness and contentment. In new mothers, hormonal imbalances and the stress of caring for a newborn may decrease magnesium levels and create another severe condition, postpartum depression.
Magnesium is a Cost-Effective Remedy
Many antidepressants carry the risk of sexual dysfunction, weight gain, and other undesirable side effects. They’re also expensive, require prescriptions, and could potentially spawn misuse or addiction.
Magnesium supplements, however, are budget-friendly, over the counter, and if taken properly, won’t cause adverse reactions. You should ideally include magnesium-rich foods such as whole grains, legumes, nuts, leafy greens, and dark chocolate, in your diet. Still,, it probably still doesn’t meet adult RDAs. A supplement can bridge the gap.
Current daily recommended intakes are 400-420mg for men and 310-320mg for women. Recommendations vary for pregnancy, breastfeeding, and particular medical conditions. Keep in mind though, that certain medications don’t mix well with magnesium, so make sure there are no contraindications. Although it’s tempting to want to immediately alleviate depression, it is important to stick to the amount that I or another doctor recommend.
Boost Emotional Clarity with Magnesium
Despite some clinical trials that involved non-placebo testing, the use of magnesium to treat depression is steadily gaining favor amongst physicians. The University of Vermont’s Larner College of Medicine study, conducted between June 2015 and May 2016, is an oft-cited example of promising data. Participants who received magnesium for six weeks tested at lower diagnostic scores for depression and anxiety than what they had originally presented with.
Magnesium supplementation is a viable remedy, but not all types are easily absorbed. Ranking toward the bottom are magnesium oxide, sulfate (aka Epsom salts), and carbonate. A chelated capsule blend of magnesium citrate, glycinate, and malate is typically most effective.
Magnesium for Mental Health
To start adding magnesium to your routine, try Diamond Nutritionals’ Chelated Magnesium. It contains the three best-absorbed forms of magnesium in the proper dose and balance. For my patients 12 and older, I recommend 3 or 4 capsules daily. These may be divided or taken throughout the day.
Many magnesium supplements are difficult for your body to absorb, but this professional grade product overcomes that problem. Chelated means that the magnesium is bound to an amino acid for better absorption. When it comes to supplements, good quality is everything. Remember, also, that all Diamond Nutritionals products are made in America to the highest industry standards.
Consider keeping notes once you successfully raise and maintain a healthy level of magnesium. You should experience better, more restorative REM sleep as depression wanes, along with increased creativity, motivation, and stamina. Take charge of your mental health, and consider this supplement for optimal well-being.