Magnesium & Mental Health
Suboptimal Mg status can result from low intake, medications, or medical conditions. Approximately 80% of people are deficient!
A normal blood level of Mg doesn’t rule out a generalized insufficiency because most of your body’s magnesium is not in your blood.
Mg is required for active transport of other electrolytes like calcium and potassium across cell membranes, including those of neurons. Helping to maintain the proper electrochemical gradient is important for nerve impulse transmission in the brain.
Anxiety, agitation, depression, hyperactivity, irritability, and aggression are potential symptoms of magnesium deficiency. Multiple nutritional insufficiencies can absolutely be the cause of mental illness or mental challenges and it is vital to start by looking at this. Maybe Mg deficiency isn’t the root cause of your anxiety and depression but taking care of your body’s needs could be all you need to be able to think your way to better mental health.
Mg promotes relaxation by suppressing glutamate, an excitatory neurotransmitter, in the brain. Without sufficient Mg, the receptors that play a critical role in learning, memory, and mood become hyper-excitable, causing brain cells to become overstimulated. This can lead to both mood disorders and problems with the ability to focus and make decisions. Suppressing glutamate also increases levels of GABA, an inhibitory neurotransmitter. Mg can help with falling asleep faster and staying asleep longer.
Dietary sources of Mg
GREENS! Spinach, chard, collards, etc.
g., 1/2c cooked spinach = 78 mg
Pumpkin seeds, sunflower seeds, almonds, chia seeds
g., 1oz almonds = 80mg; 1oz pumpkin seeds = 150mg; 1oz chia = 111mg
Summer squash (the yellow and green kinds), potatoes, green peas
g., 1 medium potato with skin = 48mg
Black beans, edamame (whole green soybeans)
g., ½ c black beans = 60 mg
Brown rice, quinoa
g., 1/2c quinoa = 60 mg
Yogurt
g., 8oz = 42 mg
Avocados, bananas, papaya, blackberries
g. 1 banana = 32mg; 1 avocado = 58mg
Chocolate
g. 1oz =64mg
So, for example, if in a day, you had a smoothie with frozen avocado, banana, spinach, yogurt (sugar free and full fat!), almonds, and a tablespoon of cacao powder, this is estimated to be over 300 mg Magnesium. Not bad at all and what a great smoothie!
Supplements
Take away: prioritize food and supplement until up to 400-600mg/day. There are many forms of Magnesium in the form of supplements. Here’s what you need to know:
Magnesium oxide is the most widely used form because it’s inexpensive BUT is the least-absorbed form AND can cause gastrointestinal upset because it draws high levels of water into the colon.
Magnesium citrate is often used as a laxative (which is helpful sometimes!) but may not be what you want to take daily. Furthermore, magnesium malate is better absorbed than citrate.
Magnesium malate is also highly bioavailable and gentle on the digestive track.
Magnesium glycinate is a form of Mag that is bound to glycine, an amino acid that enhances Mag’s natural calming properties by facilitating the release of GABA. Mag glycinate is highly absorbable, gentle on the digestive tract, and helps to relax muscles and enhance bone formation while supporting the normal functioning of the heart
