Anxiety and depression are two common mental health disorders that can greatly impact an individual’s quality of life. While there are various treatment options available, including natural remedies, therapy, and medication, some individuals may also find relief through the use of magnesium supplements. Magnesium, an essential mineral in our bodies, plays a crucial role in maintaining overall health, including mental well-being. But what is the best magnesium for anxiety and depression? In this article, we will explore the different types of magnesium supplements and how they can potentially help with anxiety and depression.
Understanding Anxiety and Depression
Anxiety and depression are complex conditions that can result from a combination of genetic, environmental, and neurological factors. Anxiety is characterized by excessive worry or fear, while depression is characterized by persistent feelings of sadness or loss of interest. Both conditions can have a significant impact on daily functioning, brain health, and overall well-being.
Living with anxiety or depression can be challenging, as these conditions can affect various aspects of a person’s life. Individuals may experience difficulties in relationships, work, and even simple daily tasks. It’s important to seek support and treatment to manage these conditions effectively.
While there are various treatment options available, it’s essential to understand the underlying factors that contribute to anxiety and depression. One such factor is the role of magnesium in physical and mental health.
The Role of Magnesium in Mental Health
Magnesium is involved in numerous bodily functions and is important for maintaining the health of the nervous system. It plays a critical role in regulating neurotransmitters, such as serotonin, which is often referred to as the “feel-good” hormone. Serotonin helps regulate mood, sleep, and appetite, and imbalances in this neurotransmitter can contribute to anxiety symptoms and depression.
Research has shown that low levels of magnesium may contribute to imbalances in neurotransmitters, potentially leading to anxiety disorders and depression. Therefore, ensuring adequate magnesium is crucial for maintaining optimal mental health.
In addition to its role in neurotransmitter regulation, magnesium also helps regulate the body’s stress response. Chronic stress can contribute to the development or exacerbation of anxiety and depression. By supporting the body’s stress response system, magnesium may help reduce the impact of stress on mental health.
Magnesium deficiency is not uncommon, less so than having too much magnesium, and it can manifest through various symptoms, including fatigue, irritability, muscle cramps, and sleep disturbances. These symptoms can overlap with those of anxiety and depression, making it essential to consider magnesium levels when addressing mental health concerns. This is why so many people turn to dietary supplements, ensuring a perfect balance, especially when treating anxiety.
Furthermore, since magnesium is chock full of essential amino acid components, magnesium deficiency can also contribute to other physical health issues, such as cardiovascular problems, high blood pressure, and migraines. Therefore, addressing magnesium deficiency can have a positive impact on both mental and physical well-being.
It is important to note that while magnesium supplementation may be beneficial for some individuals, it’s always best to consult with a healthcare professional before starting any new supplements or making significant changes to your diet.
Understanding the complex nature of anxiety and depression involves considering various factors, including the role of magnesium in mental health. By addressing magnesium deficiency and ensuring adequate intake, individuals may be able to support their mental well-being and potentially alleviate symptoms of anxiety and depression. Seeking professional guidance and support is crucial in managing these conditions effectively.
Different Types of Magnesium Supplements
When it comes to taking magnesium supplements, there is a wide variety of options available, each with its own unique benefits. Understanding the differences between these forms can help you choose the right one to meet your specific needs.
One of the most commonly used forms of magnesium supplements is magnesium citrate. This form is known for its high absorption rate, making it an effective choice for those looking to increase their magnesium levels. Additionally, magnesium citrate has been found to have a positive impact on relieving constipation, making it a popular choice for individuals experiencing digestive issues. However, it’s important to note that while magnesium citrate can provide some benefits for overall mental health, it may not be as effective in raising magnesium levels in the brain.
Another form of magnesium supplement that is gaining popularity is magnesium glycinate. This form is created by binding magnesium to the amino acid glycine. Magnesium glycinate is highly absorbable, allowing for efficient delivery of magnesium to the body. One of the key benefits of this form is its potential to have a calming effect on the nervous system. This is due to the role glycine plays in promoting relaxation. As a result, magnesium glycinate can be particularly beneficial for individuals experiencing anxiety and sleep disturbances. Its ability to support both mental and physical well-being makes it a top choice for many.
On the other end of the spectrum, we have magnesium oxide. This form of supplement is known for being less expensive, making it an attractive option for those on a budget. However, it’s important to note that magnesium oxide is also less easily absorbed by the body compared to other forms. While it may not be the best option for individuals seeking immediate mental health benefits, it can still play a role in supporting overall magnesium levels. For those looking for a cost-effective way to maintain their magnesium intake, magnesium oxide can be a suitable choice.
It’s worth mentioning that these are just a few examples of the many types of magnesium supplements available. Other forms, such as magnesium sulfate, magnesium malate, and magnesium orotate, offer their own unique benefits and applications. It’s always a good idea to consult with a healthcare professional or nutritionist to determine which form of magnesium supplementation is best suited for your individual needs.
How Magnesium Supplements Can Help
Studies have shown promising results regarding the potential benefits of taking magnesium supplements for anxiety and depression. Magnesium, an essential mineral, plays a crucial role in various bodily functions, including nerve transmission, muscle contraction, and energy production. However, its impact on mental health has gained significant attention in recent years.
While magnesium is naturally present in certain foods like leafy greens, nuts, and whole grains, some individuals may not consume enough to meet their daily requirements. In such cases, magnesium supplements can be a convenient and effective solution to ensure adequate intake.
The Science Behind Magnesium and Mood Disorders
Research suggests that magnesium may help regulate neurotransmitters involved in mood regulation, such as serotonin and GABA. Serotonin, often referred to as the “feel-good” neurotransmitter, plays a crucial role in maintaining a balanced mood and preventing anxiety and depression. GABA, on the other hand, is an inhibitory neurotransmitter that helps calm the nervous system and promote relaxation.
By supporting these neurotransmitters’ functioning, magnesium can potentially improve symptoms associated with anxiety and depression. Additionally, magnesium is involved in the production of adenosine triphosphate (ATP), the primary energy source for cellular processes. Adequate ATP levels are essential for optimal brain function and mood regulation.
Potential Benefits for Anxiety and Depression
While more research is needed to fully understand the effects of magnesium supplements on anxiety and depression, many individuals have reported relief from their symptoms when supplementing with magnesium. Some benefits include reduced anxiety, improved mood, and better sleep quality.
Anxiety and depression can significantly impact an individual’s quality of life, making it essential to explore safe and effective treatment options. Taking magnesium supplements offers a potential natural approach that may complement other therapeutic interventions.
Keep in mind that individual responses to magnesium supplementation may vary. Factors such as dosage, duration of use, and overall health status can influence the outcomes. Consulting with a healthcare professional is recommended to determine the appropriate dosage and to ensure it does not interfere with any existing medications or medical conditions.
While the research on magnesium supplements for anxiety and depression is still evolving, the potential benefits are promising. By understanding the science behind magnesium’s impact on mood disorders and considering the experiences of individuals who have benefited from supplementation, it becomes clear that magnesium can play a valuable role in mental health support.
Choosing the Right Magnesium Supplement
When it comes to selecting a magnesium supplement, there are several factors that should be taken into consideration to ensure its effectiveness and safety. Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle and nerve function, energy production, and the synthesis of DNA and proteins.
One of the key factors to consider is the bioavailability of the magnesium supplement. Bioavailability refers to the amount of magnesium that is actually absorbed and utilized by the body. Different forms of magnesium supplements have varying levels of bioavailability. For example, magnesium citrate and magnesium glycinate are known to have higher bioavailability compared to magnesium oxide.
Another important factor to consider is the dosage of the magnesium supplement. The recommended dosage can vary depending on factors such as age, sex, and individual requirements. It is always advisable to consult with a healthcare professional who can provide personalized guidance based on your specific needs. They can help determine the appropriate dosage and recommend the best form of magnesium supplement for you.
It is also crucial to be aware of any potential interactions between magnesium supplements and medications you may be taking. Certain medications, such as antibiotics, diuretics, and medications for heart conditions, can interact with magnesium and affect its absorption or effectiveness. Consulting with a healthcare professional can help identify any potential interactions and ensure that the magnesium supplement is safe to take alongside your medications.
When it comes to the safety of magnesium supplements, it is important to follow the recommended guidelines and avoid exceeding the recommended daily intake. While magnesium is generally safe for most people when taken in appropriate doses, excessive intake can lead to adverse effects such as diarrhea, nausea, and abdominal cramping. It is always best to start with a lower dosage and gradually increase it if needed, under the guidance of a healthcare professional.
Choosing the right magnesium supplement involves considering factors such as bioavailability, dosage, and potential interactions with medications. Consulting with a healthcare professional can provide personalized guidance and ensure that you select a magnesium supplement that is both effective and safe for your specific needs.
Incorporating Magnesium into Your Diet
In addition to supplements, it is possible to increase magnesium intake by incorporating magnesium-rich foods into the diet.
Magnesium is an essential mineral that plays a crucial role in various bodily functions. It is involved in over 300 enzymatic reactions, including energy production, protein synthesis, and muscle and nerve function. Maintaining adequate levels of magnesium is important for overall health and well-being.
So, how can you ensure that you are getting enough magnesium? Let’s explore some magnesium-rich foods that you can easily incorporate into your daily meals.
Some excellent dietary sources of magnesium include leafy green vegetables (such as spinach and kale), nuts and seeds (such as almonds and pumpkin seeds), whole grains, and legumes. These foods not only provide a good amount of magnesium but also offer a wide range of other essential nutrients.
Leafy green vegetables, like spinach and kale, are not only rich in magnesium but also packed with vitamins A, C, and K, as well as folate and iron. Nuts and seeds, such as almonds and pumpkin seeds, not only provide magnesium but also offer healthy fats, fiber, and antioxidants. Whole grains, like brown rice and quinoa, are not only a great source of magnesium but also provide fiber, B vitamins, and minerals. Legumes, including beans and lentils, are not only rich in magnesium but also offer plant-based protein, fiber, and various other nutrients.
By including these magnesium-rich foods in your daily meals, you can help ensure an adequate intake of this essential mineral.
Balancing Magnesium with Other Nutrients
While magnesium is important on its own, it also works synergistically with other nutrients to maintain optimal health. Two key nutrients that interact with magnesium are vitamin D and calcium.
Vitamin D plays a crucial role in calcium absorption and utilization. Without sufficient vitamin D, your body may struggle to absorb and utilize calcium properly, which can lead to various health issues. Magnesium helps activate vitamin D, making it more available for your body to use.
Calcium is well-known for its role in maintaining strong bones and teeth. However, without adequate magnesium, calcium may not be properly utilized. Magnesium helps regulate calcium levels in the body, ensuring that it is deposited in bones and teeth rather than accumulating in soft tissues.
Therefore, ensuring a balanced intake of these nutrients is essential for overall well-being. By incorporating magnesium-rich foods into your diet, you are not only increasing your magnesium intake but also indirectly supporting the utilization of vitamin D and calcium.
The Bottom Line
Magnesium’s extensive role in promoting optimal health cannot be overstated. From muscle and nerve function to energy production, this essential mineral is integral to bodily processes. Be it through supplements or magnesium-rich foods, it’s important to ensure sufficient magnesium intake. Balancing this with other key nutrients like vitamin D and calcium will further enhance its benefits. However, understanding the bioavailability, dosage, and potential interactions of magnesium supplements with medications is crucial, and it’s always advisable to consult a healthcare professional for personalized advice. With the right approach, you can effectively harness the health benefits of magnesium.
Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.
If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.
Do you worry about things constantly? Does persistent stress keep you from relaxing, even at the end of your workday? Do you have trouble falling or staying asleep? If so, then you could be suffering from anxiety that, if left to run its course, could end up snowballing into a lifetime of chronic illness.
Roughly 40 million Americans suffer from anxiety disorders that, in many cases, started off as routine bouts of stress and anxiety that were shrugged off as being part of life. Consequently, it piled on to the point of inducing panic attacks, obsessive-compulsive disorder (OCD), and even post-traumatic stress disorder (PTSD) .
The medical establishment offers pharmaceutical medications and psychotherapy as solutions, but what if the root cause of many cases of depression and anxiety is a mineral deficiency? What if something as simple as consuming more magnesium helped to take the edge off and gave you some daily peace of mind? In this article, we’re exploring some of the research into and the benefits of magnesium for depression and anxiety.
As Magnesium Deficiency Has Increased, So Has Chronic Illness
An increasing volume of research is pointing to magnesium deficiency as the culprit behind a wide range of health problems. The majority of people living in America and Europe are now deficient in magnesium, and the statistics on rising levels of chronic illness all throughout the West reflect that.
More than 600 critical chemical reactions throughout the body require magnesium , including:
- energy creation
- protein formation
- gene maintenance
- muscle movements
- nervous system regulation
And yet most people don’t get nearly enough magnesium from diet alone. Depending on what you eat and how active you are, you could be slightly in the red or deeply deficient in this life-supporting mineral.
Even people who think they’re healthy may not be getting enough magnesium due to chemical exposure, depleted growing soils, and heavy food processing.
Decreasing Magnesium Levels in Food
Refined wheat, for example, only contains about 16% of the original amount of magnesium compared to whole wheat . Many other foods are just as bad or worse, including foods that would otherwise be healthy were it not for various environmental factors that deplete their mineral stores.
Consequently, average magnesium consumption dropped from about 450 milligrams per day in the 19th century and prior to 250 mg or less per day in the 20th and early 21st centuries.
Athletes Need More Magnesium
If you exercise regularly, you could be even more deficient as athletes require an additional 10-20% more magnesium just to keep up with the baseline levels of everybody else.
Only you know your own body, but if you constantly feel sluggish, worried, stressed, or depressed – especially for no obvious reason – this could be your body telling you that you need more magnesium for anxiety to calm your nervous system, feed your brain, and promote overall feelings of balance, calm, and wellbeing.
Mood Disorders Were Rare in the Early 1900s
Consider the fact that people born around 1900 rarely experienced depression, either in childhood or adulthood. The depression rate was barely one percent.
In 1935, however, it jumped to one percent by the time a person reached 15 years old, and two percent by the time they reached 25. By the age of 45, a comparatively whopping nine percent of those born in 1935 were determined to suffer from depression.
Depression Rates Jumped to 25% by 1955
These figures all respectively increased for those born in 1955, with six percent of people in this demographic developing depression by the age of 25, and 25% of people born in 1955 developing it at some point throughout the course of their lives.
Depression Today Is a Global Issue
Today, nearly half of all people will develop a depressive disorder, a massive increase that directly corresponds to ever-increasing rates of magnesium deficiency, which is rapidly becoming a global problem.
“Approximately 68% of U.S. adults consume less than the U.S. recommended daily allowance (RDA) of Mg (420 mg / day for men, 320 mg / day for women), with 19% consuming less than half of the RDA,” warned one research study looking into magnesium for depression and anxiety in adults back in 2009 .
Signs & Symptoms of Depression
Depression isn’t just feeling sad all the time. The core symptoms of depression include:
- lack of energy
- increased or decreased appetite
- weight and sleep disturbances (difficulty falling asleep or staying asleep, early morning awakening, and melancholic depression)
On the emotional side, symptoms may include:
- easy agitation
- unresponsiveness (feelings of “feelinglessness”)
- erratic behavior
- unfounded guilt
- suicidal thoughts
Since the human brain is fueled by magnesium, it makes sense that a lack of it could lead to mood swings, “brain fog,” and over time much more severe health problems if the deficiency persists [5,6].
Science has pegged the lack of magnesium as one of the major contributors to widespread mental illness and other health problems .
Depression & Anxiety Are Neuropsychiatric Disorders
Neuropsychiatric disorders (which include depression and anxiety) now account for 36% of all non-communicable illnesses. They are also the leading cause of all disabilities – more than twice that of cardiovascular diseases and cancer – in both the U.S. and Canada.
If you’re not familiar with the terminology, neuropsychiatric disorder is an umbrella term for a wide range of conditions that affect neurology (the nervous system) and psychology. This includes:
- certain types of addiction
- eating disorders
- migraine headaches
- unfiltered anger
- attention deficits
- cognitive deficits
- anxiety and depression
In addition to anxiety and depression, correcting a magnesium deficiency has shown to be helpful with other neuropsychiatric disorders including migraine headaches  and ADHD .
Most Cases of Major Depression Are Resistant to Drug-Based Treatments
The unfortunate reality of treating mental disorders (including anxiety and depression), is that drugs often don’t work and can actually make things worse in some cases. Studies have found that most cases of major depression (MD) are actually resistant to drug-based treatments anyway, a pathology that’s officially known as treatment-resistant depression .
Some antidepressant drugs have been shown to provide minimal benefits, but this may be simply because they work to increase magnesium levels in the brain. In other words, magnesium is the active ingredient in the remedy, while said drugs merely act as delivery vehicles to get that magnesium to where it needs to be.
Since there is no pharmaceutical in existence that is free from side effects, it may be worth exploring with your doctor if magnesium supplementation is beneficial for addressing your anxiety or depression.
Magnesium Deficiency Linked to Other Brain & Nervous System Issues
As it turns out, many of the risk factors for depression directly overlap with symptoms of magnesium deficiency. These include things like:
- low systolic blood pressure
- reduced heart rate variability (HVR)
- elevated inflammatory markers like plasma interleukin g (IL-6), TNFα, and prostaglandin E2 (PDE2)
Magnesium deficiency that leads to psychological pathologies can also trigger pathophysiologic mechanisms such as:
- increased stress hormone axis (HPA-axis)
- higher density of rapid eye movements during sleep
- less slow-wave sleep (SWS), particularly during the first sleep cycle
Magnesium deficiency also causes calcium channels coupled with N-methyl-D-aspartate (NMDA) to bias towards opening, which in turn causes neuronal injury and neurological dysfunction. This explains why anti-inflammatory substances like TNFα-antagonists, cyclooxygenase inhibition, and omega-3 fatty acids have been shown in studies to also produce antidepressant effects.
All that to say if magnesium is lacking, the brain and nervous system can end up going haywire. The good news is that introducing more magnesium through diet and/or supplementation has been shown to produce the opposite effect.
Studies Show Magnesium Can Reduce Feelings of Stress & Improve Mood
One of the first studies on magnesium treatment ever published for agitated depression back in 1921 found that 88% of those who received it had successful outcomes. More recently, a randomized controlled trial found that older adults with type 2 diabetes who took 450mg of magnesium daily improved their mood to the same degree or better than if they took an antidepressant pharmaceutical .
Another study that looked at athletes who took magnesium for four weeks found that they experienced dramatic improvements in their ability to run, cycle, and swim during a triathlon. More importantly in terms of brain health, these athletes saw notable decreases in levels of insulin and the stress hormone cortisol, resulting in decreased stress and anxiety .
What Is the Best Magnesium for Anxiety and Depression?
While more people (including those with anxiety and depression) are becoming aware of the magnesium deficiency epidemic, many of them are confused about how to correct it – especially when there are so many choices out there for magnesium supplements.
As you might expect, not all magnesium supplements are created equal. Many use cheap forms of magnesium that are lacking in bioavailability, while others fail to cover the full spectrum of what magnesium in its different forms has to offer.
Organic vs Inorganic Magnesium
There are two major types of elemental magnesium salts available: organic and inorganic.
Inorganic salts of magnesium include:
- magnesium oxide (the main ingredient in milk of magnesia)
- magnesium chloride
- magnesium hydroxide
- magnesium sulfate (Epsom salt)
Inorganic magnesium salts contain higher concentrations of magnesium, but they are much more difficult for the body to absorb. For example, the body is only able to absorb around 4% of magnesium oxide taken by mouth .
Magnesium oxide is also more likely to cause diarrhea. Because less of it is absorbed into the body, it leaves more magnesium in the intestine to act as a laxative. This laxative effect is beneficial if you’re constipated, but likely not desirable the rest of the time!
Organic salts have much higher bioavailability. When looking for a quality magnesium supplement, here are some of the best types available.
7 of the Best Types of Magnesium for Bioavailability (Absorption)
1. Magnesium Citrate
Bound with citric acid, this type of magnesium is found naturally in citrus fruits. It’s what gives them their tart, sour flavor. Magnesium citrate is relatively easy to find and highly bioavailable .
Taking magnesium citrate for anxiety is a popular natural remedy. It’s also used by people who suffer from constipation as it produces a laxative effect. Magnesium citrate also works as a calming agent to support a healthy mood and relaxation .
2. Magnesium Glycinate
Formed by combining elemental magnesium with the amino acid glycine, magnesium glycinate is found in many protein-rich foods such as meat, dairy, fish, and legumes. Like magnesium citrate, it’s easily absorbed and produces a calming effect.
It is commonly sold as a standalone supplement to support healthy inflammation levels and promote rest .
3. Magnesium Aspartate
A common ingredient in the muscle-building formula ZMA (zinc magnesium aspartate), magnesium aspartate may be useful for energy generation, muscle creation, and nerve function.
When combined with zinc and vitamin B6, evidence suggests that magnesium aspartate could aid in hormone balance, exercise recovery, healthy sleep, muscle support, and increased strength.
Made by chelating aspartate, magnesium aspartate is also beneficial for supporting a healthy acid-alkaline balance in the body. It has also been shown to reduce insulin resistance in overweight people with otherwise normal levels of serum and intracellular magnesium .
4. Magnesium Malate
When combined with malic acid, magnesium becomes magnesium malate, one of the most highly bioavailable forms of magnesium available . Many people use magnesium malate for depression, migraines, and chronic pain. It also functions as a laxative to promote regular, healthy bowel movements, as well as an antacid for heartburn and an upset stomach .
5. Magnesium Orotate
The orotate component of magnesium orotate is a critical component in the construction of bodily genetic material such as DNA . Unlike many of the other forms of magnesium out there, orotate does not produce a strong laxative effect, though it is highly bioavailable.
Its orotic acid component plays a unique role in supporting the energy production pathways found in heart and blood vessel tissue, making it popular among competitive athletes and fitness enthusiasts. Magnesium orotate may also help people with heart disease.
One study that looked at people with congestive heart failure who took magnesium orotate supplements found that it helped to improve symptom management and survival outcomes better than a placebo. The only downside is that magnesium orotate is generally more expensive than other forms of magnesium.
6. Magnesium Taurate
Made with the amino acid taurine, magnesium taurate is perhaps most known for the role it plays in regulating blood sugar, as well as blood pressure, making it a powerful heart health nutrient.
7. Magnesium Amino Acid Chelate
Derived from the Greek word for “claw,” chelate refers to the combining of organic compounds with inorganic compounds for the purpose of improving bodily uptake of a nutrient. The belief is that chelates bypass the normal digestive process, meaning minerals (in this case magnesium) are deposited directly into the body without having to be processed through the gut.
As you might guess by its name, magnesium amino acid chelate is magnesium bound to amino acids – the building blocks of protein. Another common term for magnesium amino acid chelate is simply “magnesium chelate.”
Some believe magnesium chelate to be the “purest” form of magnesium because its complete ring structure reduces the chance that it will negatively react with fat-soluble vitamins and other minerals in the digestive tract, boosting not only its absorption rate but also its effectiveness.
Recent Research Confirms the Benefit of Magnesium for Depression and Anxiety
Does magnesium help with depression and anxiety? From the available evidence, it appears that magnesium supplementation is well-tolerated and enhances the efficacy of conventional antidepressant treatments.
According to a 2016 review published in the journal Magnesium Research looking into magnesium and depression:
“The mood-improving potential of magnesium compounds have been confirmed by the results of numerous pre-clinical and clinical studies .”
A 2017 systematic review examining the effect of magnesium supplementation on subjective anxiety and stress concluded that:
“Existing evidence is suggestive of a beneficial effect of Mg on subjective anxiety in anxiety vulnerable samples .”
An even more recent systematic review of the role of magnesium in mental disorders was published in June 2020 in the journal Nutrients. These researchers concluded that “from the available evidence, it emerged that supplementation with magnesium could be beneficial .” They also recommended more studies to evaluate the efficacy of magnesium alone and in combination with other drugs (e.g., antidepressants) in order to establish correct use.
Introducing Organixx Magnesium 7
If you and your doctor have determined that magnesium supplementation is appropriate for you, you might consider a highly bioavailable source of magnesium such as new Magnesium 7 from Organixx.
Magnesium 7 is a premium, broad-spectrum magnesium supplement that includes equal amounts of seven of the best organic types of magnesium. In each 2-capsule serving of Magnesium 7, you get 500 mg of the highest-quality elemental magnesium in “chelated” (bonded) forms for optimal bioavailability.