Does Magnesium For Depression Work?
Current statistics show that just over 7% of the adult population in the United States has been impacted by major depressive disorder. With so many people living with depression, it’s not surprising that people are seeking out alternative ways to alleviate depression symptoms.
One such proposed alternate depression treatment is magnesium. Magnesium is an important mineral for the human body, responsible for aiding in healthy nerve and muscle function, constructing bone and DNA, and regulating blood sugar levels and blood pressure, among other things.
Somewhat more recently, the potential link between magnesium and depression has begun to be explored given that magnesium is involved in neurologic and brain functioning. Some believe that magnesium and depression symptoms are intrinsically linked. The theory is that a lack of sufficient magnesium levels in the body can lead or contribute to depression, and therefore taking a magnesium supplement may help alleviate depression symptoms.
Some studies claim that magnesium improves depression
However, it’s important to note that not all of these studies have utilized double-blind placebo trials; more research is needed to determine whether effects experienced were a placebo-like effect, as well as to compare the effectiveness of magnesium against proven antidepressant medications.
A double-blind, placebo-controlled study was conducted in 2016 that has since triggered greater interest in the topic of magnesium and depression. This study found that participants diagnosed with depression and magnesium deficiency who received 500 milligrams of magnesium daily for at least eight weeks helped to resolve the deficiency while also minimizing depression symptoms.
In 2022 in light of the Covid-19 pandemic and a resulting increase in worldwide depression, one literature review analyzed nearly 100 previous studies conducted since 2005 on the link between depression and certain dietary nutrients, including magnesium. They found that, among other nutrients (such as vitamin D), magnesium intake has an inverse relationship with depression. This means that magnesium deficiency is correlated with higher risk of depression and greater depression symptoms in those already diagnosed with the disorder, while healthy magnesium levels are correlated with lower depression rates. Because of this in-depth analysis spanning nearly two decades, a unique dietary-based treatment protocol for depression and other mental illness was developed (but is still in review).
Magnesium supplements might not work as well as you’d think
Before rushing to the store to pick up some magnesium supplements, though, there are a few other things to take into consideration. First, know that the form of magnesium plays a role in how well the human body can absorb it. For example, magnesium in the form of magnesium carbonate (usually sold as tablets) is not particularly water soluble nor is it very bioavailable to the human body. Meanwhile, magnesium chloride and magnesium citrate (often sold as either coated tablets or liquid) are both readily water soluble as well as readily bioavailable, meaning our bodies can smoothly make use of them. This is important to note because, depending on the type of magnesium that you purchase, your body may be absorbing as little as 30 to 40% of the magnesium that you consume from either supplements or food.
For adult men and women, the maximum recommended magnesium dosage per day is 420 milligrams. Upwards of 500 mg per day can be utilized (as demonstrated by our aforementioned studies) given that not all of it will be absorbed and utilized by the body. It should be noted that our kidneys are very good at maintaining magnesium homeostasis (see “Magnesium” by L.H. Allen in the link). This means that in healthy individuals (without liver or kidney disease), the kidneys are able to slow the release of magnesium into the urine and reabsorb it when the diet is more deficient in magnesium, while they can increase the release of magnesium if there is too much. Therefore, generally the risk of magnesium toxicity is low.
However, before increasing your magnesium intake, you should consult with your doctor. They can run a blood test to determine whether or not a supplement is actually needed. Usually, only those with a true magnesium deficiency or an impaired ability to process magnesium (such as in those with liver or kidney disease) require supplementation. People who take too much magnesium may experience an irregular heartbeat, low blood pressure, slowed breathing, and confusion. Extreme overdoses of magnesium can potentially lead to death.
If you do have a magnesium deficiency, then your doctor will be able to prescribe you a proper amount to treat the problem. This is not a typical treatment for depression issues, but magnesium deficiencies are sometimes treated by giving the patient magnesium injections. The injections are easier to control in terms of dosage and absorption by the body.
Traditional depression treatments are important
For many individuals, more typical approaches to treating depression are still valuable and important. Until we have more well-established information on magnesium and depression and more reliable magnesium-based treatments, it’s best to rely on tried-and-true depression treatments.
Traditional treatments most often include antidepressant medications and/or therapy. There are also some lifestyle changes that your doctor may recommend as a possible way to help. For example, exercising has been shown to have a positive impact on depression symptoms. When you do this in combination with taking the proper medication and going to therapy, the results can be very promising.
Therapy for depression
Therapy does work well when it comes to treating depression. Depression is a complex condition that can benefit from knowledgeable, reliable care. A skilled therapist can help their clients to learn how to understand and cope with depression in healthy and effective ways. This may involve learning certain coping mechanisms, digging deeper into who you are as a person, and it may also include working on recognizing depression triggers.
Going through therapy can help people to avoid situations that trigger depressive responses through helping individuals learn what their triggers are and how to best handle them. Additionally, therapy provides a safe space to allow individuals to explore any potential underlying causes of or contributors to their depression, which opens the door for dealing with them and thus potentially lessening the depression.
If you would prefer to receive therapy for your depression from the comfort of your own home, then online therapy may be a viable option for you. Online therapy allows you to get the best possible treatment in a convenient yet still professional format. Online therapists are fully licensed and have the proper knowledge to work with you through a variety of conditions and concerns, including major depression, anxiety, trauma, and more. Additionally, online therapy can operate outside of standard business hours, meaning that you can get help when it suits your schedule best.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Online therapy has been found to be just as effective as in-person therapy for treating depression. This study also concluded that online therapy is effective in part because it helps remove many of the barriers in place with traditional therapy, such as lack of transportation, lack of health insurance, or an inability to leave the home.
Takeaway
Which form of magnesium is best for depression?
While some research suggests that magnesium supplementation may have potential benefits for mood and depression, it may be important to note that individual responses to supplementation can vary, and the evidence is not yet conclusive. Different forms of magnesium are available, and they vary in terms of bioavailability and absorption.
One commonly recommended form is magnesium citrate, as it is believed to have good absorption. Other forms include magnesium glycinate, magnesium oxide, and magnesium sulfate.
Magnesium glycinate is often recommended because it is thought to be well-absorbed and less likely to cause gastrointestinal side effects compared to other forms.
It may be crucial to consult with a healthcare professional before starting any supplementation, as they can provide personalized advice based on your specific health needs and conditions.
Can magnesium help with depression?
There is some evidence suggesting that magnesium may play a role in mood regulation, and its deficiency has been linked to certain mental health conditions, including depression. However, the relationship between magnesium and depression is complex, and more research is needed to establish clear conclusions.
How much magnesium should I take for depression?
If you're considering magnesium supplementation for rapid recovery from depression, it's crucial to consult with a healthcare professional or your family medicine provider. They can assess your individual health needs, provide guidance on appropriate supplementation, and ensure that it complements any other treatments you may be receiving. It's not advisable to self-prescribe or rely solely on supplements without professional guidance, especially for mental health conditions like depression.
Can magnesium supplements help with anxiety and depression?
There is some evidence suggesting that magnesium supplementation may have potential benefits for anxiety and depression, although the research is not yet conclusive, and individual responses can vary. Magnesium is an essential mineral that plays a role in various physiological processes, including neurotransmitter function and the regulation of stress hormones.
Is magnesium like an antidepressant?
Magnesium is not a traditional antidepressant, but it is an essential mineral that plays a role in various physiological processes, including neurotransmitter function and stress regulation. Some studies have suggested a potential link between low magnesium intake and symptoms of depression, and magnesium supplementation has been explored as a complementary approach to managing mood disorders.
While the research is not yet conclusive, and individual responses can vary, there is some evidence indicating that magnesium supplementation may have positive effects on mood. It is believed that magnesium may influence the activity of neurotransmitters involved in mood regulation, such as serotonin. Additionally, magnesium has been shown to have anti-inflammatory and neuroprotective effects, which may be relevant to mental health.
It may be important to note that magnesium should not be considered a substitute for traditional antidepressant medications. Antidepressants, typically prescribed by healthcare professionals, are designed to address specific biochemical imbalances associated with depression. If you are experiencing symptoms of depression, it's essential to consult with a healthcare provider for a comprehensive assessment and appropriate treatment plan.
Is depression a magnesium deficiency?
While some studies suggest a potential association between low magnesium levels and symptoms of depression, it is an oversimplification to say that depression is solely caused by magnesium deficiency. Depression is a complex mental health condition with multiple factors contributing to its development, including genetic, biological, environmental, and psychological factors.
What type of magnesium should I take for mood?
When considering magnesium supplementation for mood, different forms of magnesium may have varying levels of bioavailability and absorption. While individual responses can vary, some forms of magnesium treatment are commonly recommended for their potential benefits on mood. Here are a few forms that are often suggested:
- Magnesium Glycinate: This form is often recommended for its good bioavailability and lower likelihood of causing gastrointestinal side effects. Magnesium glycinate is bound to the amino acid glycine, and it may have calming effects, making it a popular choice for those looking to support mood and relaxation.
- Magnesium Citrate: This form is well-absorbed by the body and is commonly used for its potential benefits on mood and relaxation. It is also known for its laxative effects, so individuals should be cautious about the dosage to avoid gastrointestinal issues.
- Magnesium Threonate: This form has been suggested to have better penetration of the blood-brain barrier, potentially enhancing magnesium levels in the brain. Some research has explored its cognitive and mood-related benefits.
- Magnesium L-Threonate: Similar to magnesium threonate, this form is known for its potential ability to support cognitive function, and it may have implications for mood as well.
Which magnesium calms you?
Magnesium is often associated with relaxation and can have calming effects, but individual responses to different forms of magnesium may vary. While magnesium can be found in whole grains and in particular diets such as the Mediterranean diet, it also may be added as a supplement. One commonly recommended form for its calming properties is magnesium glycinate. Here's why magnesium glycinate is often considered calming:
- Bioavailability:Magnesium, meaning it is well-absorbed by the body. This can contribute to its effectiveness in addressing magnesium deficiency and providing calming effects.
- Glycine Content: Glycine is an amino acid that has calming and relaxing properties. Magnesium glycinate is a magnesium salt combined with glycine, and the presence of glycine may contribute to its calming effects.
- Low Likelihood of Gastrointestinal Side Effects: Magnesium glycinate is generally well-tolerated and less likely to cause gastrointestinal side effects compared to some other forms of magnesium, such as magnesium oxide.
Can I take magnesium instead of antidepressants?
Magnesium is an essential mineral that plays a role in various physiological processes, including neurotransmitter function and stress regulation. While some studies have suggested a potential link between low serum magnesium levels and symptoms of depression, oral magnesium supplementation is not a substitute for prescribed antidepressant medications.
Antidepressant medications, typically prescribed by healthcare professionals, are designed to address specific biochemical imbalances associated with depression. They have undergone rigorous testing and clinical trials to establish their safety and efficacy in treating depressive symptoms. Antidepressants work on neurotransmitters in the brain, such as serotonin and norepinephrine, to help alleviate symptoms of depression.
Magnesium supplementation, on the other hand, is not considered a standalone or primary treatment for depression. While there is some evidence suggesting that raising dietary magnesium intake or taking extra magnesium in dietary supplements may have a role in mood regulation, it should be approached as a complementary strategy rather than a replacement for established treatments.
Is magnesium good for mental illness?
Magnesium is an essential mineral that plays a role in various physiological processes, including neurotransmitter function and stress regulation. While the evidence is not yet conclusive, some research suggests that magnesium may have potential benefits for mental health, including certain mental illnesses such as treatment-resistant depression or postpartum depression. Here are some aspects where magnesium plays a role:
- Neurotransmitter Regulation: Magnesium is involved in the regulation of neurotransmitters, which are chemical messengers in the brain. Imbalances in neurotransmitters, such as serotonin and dopamine, are associated with various mental health conditions.
- Stress Response: Magnesium is known to modulate the body's stress response. Chronic stress can contribute to the development or exacerbation of mental health disorders, and magnesium may have a role in managing stress levels.
- Anti-inflammatory Effects: Magnesium has anti-inflammatory properties, and inflammation is implicated in various mental health conditions, including depression and anxiety.
- Neuroplasticity: Magnesium is involved in neuroplasticity, the brain's ability to adapt and reorganize itself. This process is essential for learning, memory, and recovery from mental health challenges.
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