Magnesium — an effective aid in the treatment of depression

If you are even slightly active in health sports, you have probably heard about the importance of magnesium. In fact, magnesium is important for everyone and at least as important a mineral as iron and calcium.

Magnesium deficiency

It is estimated that magnesium deficiency 50%-l people. Such estimates are mostly based on Europe and North America, as magnesium deficiency is associated with the modern Western lifestyle. Check out the following list and assess for yourself whether you are at risk.

Magnesium deficiency is caused by:

1. excessive consumption of alcohol and coffee,
2. overeating sugary foods (sweet drinks, cakes, etc.),
3. excessive consumption of processed foods,
4. high proportion of saturated fats (food of animal origin),
5. one-sided diet,
6. medication (e.g. diuretics, painkillers, many antibiotics, etc.),
7. excessive sweating,
8. excessive calcium consumption, because calcium prevents the absorption of magnesium (the interval between taking calcium and magnesium should be at least 2–3 hours).

The most common symptom of magnesium deficiency is leg muscle cramps, especially while sleeping. In addition, chronic fatigue, nervousness, sleep disorders, and mental health disorders such as depression and anxiety can also indicate a severe magnesium deficiency in the body.

As Estonians, we tend to think that we are better than others and that our situation is better than elsewhere. When it comes to magnesium, compared to the Nordic countries, we have higher national magnesium intake recommendationThis is due to our lower consumption of fruits, vegetables and whole grains, higher incidence of several chronic diseases and higher alcohol consumption.

Benefits and health effects of magnesium

As mentioned, magnesium is one of the essential minerals, participating in more than 600 in biochemical processesIncluding in the production of energy from food, the synthesis of proteins from amino acids, the synthesis and repair of DNA and RNA, and the functioning of muscles and the nervous system.

Helps prevent and treat depression

Magnesium plays an important role in brain function and mood. Low magnesium levels are associated with increased at risk of depressionThis is especially true for young adults. In numerical terms, low magnesium intake 22% means a higher likelihood of developing depression. No such association was found for those over 65.

The effects of magnesium have also been studied in the treatment of depression. Several controlled clinical studies have shown that taking a magnesium supplement (250–500 mg/day) has a positive effect on mild to moderate depression. The supplement was taken for 6–8 weeks and the effect was evident after just two weeks.

Helps prevent and treat anxiety

Depression and anxiety are often linked and can occur together. For example, a study in adults found that higher magnesium intake reduced the risk of depression and anxiety.

A survey study that examined magnesium and anxiety disorders, found that magnesium supplementation helped treat and prevent mild to moderate subjective anxiety. Some studies also included vitamin B6 in addition to magnesium.

As a sign of magnesium deficiency, the body raises susceptibility to stress, which in turn exacerbates anxiety symptoms. At the same time, high stress causes magnesium deficiency, which means a vicious cycle.

Impact on training

Studies have shown that during physical exertion the body needs more magnesium than at rest. During exercise, magnesium makes glucose more available in the brain, muscles, and blood and delays the accumulation of lactate in the muscles.

Age-related loss of skeletal muscle and strength is a major risk factor for sarcopenia, osteoporosis, falls, fractures, frailty, and mortality. The study, conducted among women aged 18–79, showed that higher magnesium content in the diet was associated with greater muscle mass and strength.

In addition, magnesium may also protect against muscle damage. At least one of the professional a survey among cyclists refers to such a possibility.

Those who benefit most from taking magnesium supplements older adults and those who are magnesium deficient. Those who get enough magnesium from their diet may not benefit from magnesium supplements during exercise.

May help keep blood sugar stable

Research shows that 48%-l from type 2 diabetics There are also low magnesium levels, suggesting the possibility that magnesium deficiency is related to the body's ability to effectively regulate blood sugar levels.

In addition, there are a number of studies that show that those who consume more magnesium have lower risk of type 2 diabetesMagnesium supplements also help increase insulin sensitivity.

There is one but to these listed effects of magnesium. Namely, in one In a study conducted in 2014 It turned out that magnesium supplementation did not improve blood sugar or insulin levels in people who got enough magnesium from their diet.

May help improve heart health

One of the many important functions of magnesium is to keep the heart and blood vessels healthy and strong. Taking a magnesium supplement can help keep low blood pressure and reduce heart disease, stroke, and high blood pressure risk.

One study has also found a link between magnesium supplement consumption, cholesterol and triglycerides between levels. However, there are also studies that do not confirm this connection.

Anti-inflammatory effect

Low magnesium intake is associated with with the level of inflammation. Chronic inflammation is known to be linked to premature aging and most lifestyle diseases.

The level of inflammation in the body is indicated by a blood test called C-reactive protein (CRP). A study that summarized the results of 11 studies found that taking a magnesium supplement reduces chronic inflammation levels of inflammation in humans (CRP > 3 mg/dL). There are other studies with similar results.

There is also a study that studied the relationship between magnesium and oxidative stress, which in turn is closely linked to chronic inflammation. In the conclusion of the study, the researchers concluded that magnesium deficiency and oxidative stress are definitely strongly linked.

Sources of magnesium

The positive effects of magnesium are also associated with migraine attacks, premenstrual syndrome, bone strength, and sleep quality.

Consult your doctor before taking a magnesium supplement. Although magnesium is generally quite safe, it can problems arise in peoplewho are taking diuretics, heart medications, or certain antibiotics.

Magnesium is available in different forms, and the question arises as to which magnesium to take. It is generally considered good into absorbable forms magnesium citrate, magnesium glycinate, magnesium taurate, orotate and carbonate. The least absorbed form of magnesium is magnesium oxide/oxalate.

Magnesium can be purchased in various forms. Magnesium powder, oil, magnesium tablets, capsules, and flakes are available. Magnesium chloride flakes are used in foot baths, and magnesium oil is applied directly to the skin.

Magnesium in food

Magnesium-rich foods (mg/100g):

• seeds and nuts (pumpkin, hemp, watermelon, melon, sesame and flax seeds),
• cocoa (raw cocoa, cocoa, dark chocolate),
• legumes (soybeans, mung beans, field beans, white, red and black beans).

Bananas are also among the foods that contain magnesium.

Magnesium requirement

According to the Estonian Physical Activity and Nutrition Recommendations, the daily magnesium requirement for men is 380 mg/day and for women is 320 mg/day. The daily requirement for pregnant and lactating mothers is 360 mg/day. Magnesium is also important for children, so talk to your doctor about it if necessary, who can give you more detailed advice.

Daily doses of magnesium supplements sold in Estonia generally range from 240–400 mg/day. A few reached 500 mg/day, but I haven't seen any higher than that on sale here.

Magnesium Overconsumption

Magnesium is a safe and readily available mineral with no significant side effects. Daily magnesium intakes of 500–5000 mg/d are considered excessive, which can cause diarrhea, but this is generally the limit of side effects.