It is known that what we eat impacts our health. When I hear this, I almost immediately think physical health, which is true, but it also impacts our mental health. For a healthy mind it is vital we get a variety of nutrients and minerals to ensure proper functioning. Potentially one of the most important nutrients we need to support our mental function is magnesium. Magnesium is vital for normal functioning of all cells, nerves, muscles, bones, and heart.
Interestingly, magnesium has been measured as being lower in individuals who have mental health disorders and if you are someone who has experienced trauma it is possible you may experience many of the things briefly discussed below (Zhang, et al., 2022; Botturi, et al., 2020).
Magnesium is associated with and is essential to the effective functioning of neurons as well as the maintenance of neurotransmitters such as serotonin and dopamine (Noah; et al., 2021; Botturi, et al., 2020). This means magnesium is beneficial to coping with stress, anxiety, and more specifically depression (Noah; et al., 2021; Botturi, et al., 2020). It has also been shown to be useful for improving symptoms of migraines and headaches (especially those related to menstrual periods and those who experience halos), restless sleep, Alzheimer’s disease, hypertension, and GI issues such as crohn’s disease, celiac and IBS (Zhang, et al., 2022; Botturi, et al., 2020; Volpe, 2013).
For even more information you can watch the video below presented by dietitian Julie Hartley.
Populations At- Risk for Magnesium Deficiancy
Some populations of people are more likely to experience magnesium deficiency than others. If you fall into one of the categories below it may be of interest to you to investigate your magnesium levels with a health care professional.
- Older populations
- Those living with inflammatory Bowel Syndrome (IBS)
- Those with chronic diarrhea
- Those with high intakes of processed foods
- People with vitamin D deficiency
- Individuals with alcohol use disorder
- People taking proton-pump inhibitors
Types of Magnesium
There are many types of magnesium. I have listed below 4 common ones that can help benefit your daily life and can help address some of the more common issues I see and hear about as a therapist.
Magnesium Glycinate
This form of magnesium you can incorporate into your diet without laxative effects. It is rich in amino acid, glycine, which helps promote sleep and feelings of relaxation. When you go to bed it helps signal to your brain it’s time to relax, slowing your brain activity and therefore helping you sleep. This can help people who are restless sleepers, help improve the quality of your sleep and has been shown to improve anxiety symptoms (Wiss, 2023).
Magnesium L-Threonate
Magnesium L-Threonate has been associated with the increase of magnesium in the brain. As it is known for being more easily absorbed and has a higher retention rate. It has been suggested that it can help increase synaptic density and promote synaptic plasticity which can help cognitive functioning. This means it can assist in improving memory, learning and recall as well as managing headache and migraine symptoms in people of all ages (Zhang, et al., 2022).
Magnesium Citrate
Often found in citrus fruits, it is easily absorbed and is a widely used option for treating constipation. This type of magnesium draws water into the bowels to help get things moving. It has a gentler laxative effect than magnesium oxide. This can be beneficial for individuals with GI issues such as IBS (Schutten, et al., 2022). However, it is recommended that if taking a supplement that it is taken with food to help avoid the possibility of diarrhea.
Magnesium Oxide
This type of magnesium acts as a laxative that is more ‘effective’ than its counterpart magnesium citrate and is great for people who experience chronic constipation (I’m looking at you trauma clients [Mori, et al., 2021]). As mentioned above is recommended that if taking a supplement that it is taken with food to help avoid the possibility of diarrhea.
Where to Find Magnesium
Overall, magnesium is an incredible supplement that should not be forgotten. It is naturally occurring and can be found in foods such as;
- Spinach
- Wheat Bran
- Dry roasted almonds
- Bran flakes cereal
- Oven baked potato with the skin
- Low fat chocolate milk
- Bananas
- Peanut butter
- Brown, long-grained rice
- Whole wheat bread
Magnesium is also available in supplement form that can be taken orally. It is important to speak with your doctor or connect with your local health line to ensure taking a supplement is right for you and your health.
If you would like to learn more about magnesium, would like to know more about something motioned in the article or would like to do more of your own research check out the references below!
References
Botturi, A., Ciappolino, V., Delvecchio, G., Boscutti, A., Viscardi, B., & Brambilla, P. (2020). The role and the effect of magnesium in mental disorders: a systematic review. Nutrients, 12(6), 1661.
Mori, H., Tack, J., & Suzuki, H. (2021). Magnesium oxide in constipation. Nutrients, 13(2), 421.
Noah, L., Dye, L., Bois De Fer, B., Mazur, A., Pickering, G., & Pouteau, E. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post‐hoc analysis of a randomised controlled trial. Stress and Health, 37(5), 1000-1009.
Schutten, J. C., Joris, P. J., Groendijk, I., Eelderink, C., Groothof, D., van der Veen, Y., & Bakker, S. J. (2022). Effects of Magnesium Citrate, Magnesium Oxide, and Magnesium Sulfate Supplementation on Arterial Stiffness: A Randomized, Double‐Blind, Placebo‐Controlled Intervention Trial. Journal of the American Heart Association, 11(6), e021783.
Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in nutrition, 4(3), 378S-383S.
Wiss, D. (2023). Can Magnesium Help with Sleep and Anxiety?. Mental Health.
Zhang, C., Hu, Q., Li, S., Dai, F., Qian, W., Hewlings, S., & Wang, Y. (2022). A Magtein®, Magnesium L-Threonate,- Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients, 14(24), 5235.
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