Magnesium: Mood Booster

Magnesium is considered an essential mineral for our body, meaning our bodies cannot produce the mineral on its own. It must be consumed by food sources or supplementation in order to meet our daily requirements. It is involved in a multitude of roles necessary for our body to function properly.

Magnesium assists in the regulation of blood pressure, blood glucose (sugar) levels, nerve function and muscle contraction, cardiac function, and energy production, along with an array of other tasks to keep you healthy (1).

Magnesium and Depression

Low levels of magnesium, or hypomagnesemia, have been linked to several negative side effects including anxiety, lethargy, depression, irritability, and sleep disorders (1). Recent research has emerged linking low magnesium levels with depression in adults, possibly suggesting that increased intake of magnesium may help reduce symptoms associated with depression.

A cross sectional study completed on a population-based data set (National Health and Nutrition Examination Survey) was completed on 8,894 United States adults between 2007 and 2010. The study found that adults with magnesium intake of less than 184 mg/day showed a statistically significant association with depression (3).

Another clinical, randomized, cross-sectional trial was completed on 126 adults diagnosed with mild to moderate depression. Participants received 500 mg tablets of magnesium chloride for 6 weeks or a placebo. The study found the magnesium supplementation resulted in a clinically significant improvement in depression as well as generalized anxiety disorders based on validated questioners widely used to diagnose depression and anxiety.

The study found that within 2 weeks symptoms had improved. This offers a possible alternative that is cost effective, widely available, with limited side effects as a sole treatment option, or in conjunction with other therapies.

Daily Requirements and Sources

For the general adult population, the RDI is around 400 mg daily (2). Unfortunately, the general population often does not consume enough.Daily needs can be met through food sources as well as supplementation.

Food Sources

• Dark Chocolate

• Avocadoes

• Nuts and Nut Butters: Almonds, cashews, peanuts

• Black Beans

• Spinach

• Swiss Chard

• Halibut

• Salmon

• Quinoa

Supplements

There are endless supplement options in the vitamin aisle that it can often be overwhelming.

A great way to narrow down an option is to look for a brand that has been tested and verified by an outside source. This ensures that what is advertised on the label of the bottle is what is actually in the bottle and in the amount listed. Nature Made is an easily recognizable brand in most grocery stores and drug stores that has been verified and tested by USP Verification Services.

Most magnesium supplements are offered in 250 mg or 400 mg tablet forms and consist of Magnesium Oxide, Magnesium Chloride, Magnesium Citrate, or Magnesium Gluconate (1).

Bottom Line

While it is too early to definitively say that magnesium may reduce symptoms of depression, it is certain that it’s necessary in maintaining our overall health, and may offer a potential promise for improved treatment of depression symptoms.

Sources:

1.Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015;7(9):8199‐8226. Published 2015 Sep 23. doi:10.3390/nu7095388

2. Spritzler F. 10 evidence based health benefits of magnesium. https://www.healthline.com/nutrition/10-proven-magnesium-benefits. Updated 2018. Accessed 05/12, 2020.

3.Tarleton EK, Littenberg B. Magnesium intake and depression in adults. J Am Board Fam Med. 2015;28(2):249-256. doi: 10.3122/jabfm.2015.02.140176.