Magnesium


Magnesium is essential for optimal brain function, and deficiency has been linked to depression, anxiety and other mood disorders. Some of the highest levels of magnesium in the body are found in the central nervous system, with studies dating back to the 1920s showing how crucial magnesium is for a balanced brain. So, magnesium interacts with GABA receptors, supporting the calming actions of this neurotransmitter and also keeps glutamate (an excitatory neurotransmitter) at a healthy range.

In regards to neurotransmitters, those with higher magnesium levels also have healthy amounts of serotonin in the cerebrospinal fluid. And the synthesis of dopamine requires magnesium.

A large study reported that individuals with a magnesium deficiency had a 22 percent increase in symptoms of depression. And in a recent meta-analysis including eleven studies looking at the relationship between magnesium and depression, those who had the lowest intake of magnesium were 81 percent more likely to be depressed than those with the highest intake. In 2017 a study found that supplementation with magnesium citrate led to significant improvements in depression and anxiety regardless of age, gender or severity of depression.

Importantly research also links low levels of magnesium in the blood with chronic inflammation, so eating magnesium-rich foods or taking a supplement is highly recommended for mental health and wellbeing.

Because we use agricultural practices that deplete the soil of magnesium, as well as food processing we are likely to be deficient. Another factor is modern day stress which will likely render us deficient in magnesium. And leaky gut (which we cover in gut health) can cause malabsorption of minerals such as magnesium.

Magnesium citrate, as you would expect, is magnesium with citrate, and it can have a laxative effect in some people. Magnesium glycinate has optimal bioavailability, and is the most popular form of magnesium for muscle relaxation.

The newest form of magnesium on the market, magnesium L-threonate — considered a ‘breakthrough’ supplement — has great bioavailability and also the potential to improve cognitive functions. A recent human study using magnesium-L-threonate, demonstrated that twelve-week administration not only boosted performance on individual cognitive tests, but also reversed brain deterioration by more than nine years in older adults with cognitive impairment.

I have been taking a magnesium supplement for a few years and I do recommend this, as mentioned, our soil is depleted, and therefore so is our food supply.

Foods that contain magnesium

• avocado

• figs

• spinach

• chard

• dark chocolate

• almonds

• pumpkin seeds

• black beans.

And before we move onto module 2; gut health, let’s have a quick look at the benefits and foods that contain B group vitamins.