Magnesium for depression.
Magnesium is vital for proper brain functioning. It is used by the body to combat the effects of stress, which is a major cause of depression. Stress depletes the magnesium stored in the bones, meaning that increasing your intake of this mineral will have a positive impact on stress levels and thus depression. Processed foods, diuretics, caffeine and alcohol also decrease magnesium absorption, so if you suffer from severe stress or depression, it may be best to avoid these consumables. So how important is magnesium for depression?
Depletion of magnesium reserves can lead to the onset of depression. However, your body may not be getting enough magnesium from natural foods in order to prevent stress, depression and cellular degeneration. Studies have shown that magnesium supplements may benefit people with major depression and other mental ailments.
Elemental magnesium is key
Many studies on magnesium and its benefits for depression have been flawed in that clinical participants were not given enough magnesium. Magnesium oxide, which is what the participants were given, consists of about 60% elemental magnesium – the type of magnesium that the body can actually absorb and use. Since magnesium oxide is a stable compound, it does not break down into this absorbable magnesium easily. This means that not much pure magnesium was absorbed by the participants’ bodies during these studies.
When researchers noticed this problem, they decided to conduct a study using magnesium chloride instead. Magnesium Chloride is a type of salt that can break down more easily and thus allows the body access to a greater quantity of magnesium. Unlike magnesium oxide, it has almost 100% bioavailability. Therefore, the use of magnesium chloride enabled researchers to obtain more accurate results when studying the effect of magnesium on depression.
The study on magnesium and depression
This study used 126 patients suffering from depression. During the first stage of the study, all the patients took magnesium chloride equating to 248mg of elemental magnesium. Then, a few weeks in, half of the patients stopped taking the compound while the other half continued. The scale to measure the levels of depression in each participant was the Patient Health Questionnaire (PHQ9) – a nine-question ‘test’ that is used as primary screening for the presence of depression and its severity.
The average score for these tests at the start of the study was just over 10, which corresponds to moderate depression. The patients that were given magnesium chloride every day for the duration of the study showed a remarkable drop in their PHQ9 scores. The new mean score was 6 among these patients, which equates to a mild or minimally-depressed diagnosis. Anxiety scores also improved. Furthermore, these patients reported fewer muscle cramps, joint pain, headaches and the female patients reported less severe PMS symptoms. Two-thirds of the patients stated that they would continue taking magnesium supplements after the trial. Those that stopped taking magnesium noted that the positive effects wore off within two weeks.
Magnesium is good for the brain and central nervous system
One of the reasons why magnesium can be used to minimise depression is that it plays a significant role in the central nervous system. It helps to regulate the nerve pathways, enzymes, hormones and the neurotransmitters that are responsible for mood. When the synaptic functions of the central nervous system are impeded, depression and anxiety can set in. Magnesium helps to improve the synapses and thus regulate mood.
Magnesium supplementation is affordable and safe. However, it may interact with certain medications so always consult your doctor before trying magnesium supplements for depression. It is worth trying supplementation for a few weeks to see if you notice any changes in your mood and wellbeing. Try our Mag 2 powder as a delicious daily supplement that contains 250mg of elemental magnesium. Simply add it to food, smoothies or a glass of cold water and get your health back.