Magnesium for Depression

Research has shown that low magnesium plays a crucial role in the development of depression, attention deficit disorder, heart attack and diabetes.

Learn more about cause and symptoms of depression...

Magnesium is one of the body's major four ions: together with sodium, potassium and calcium. Magnesium is essential:

for the formation of healthy bones and teeth
in the transmission of nerve impulses
mostly for the relaxation of muscles
in activating several enzymes
in the conversion of carbohydrates, fats and proteins into energy.

Have you ever heard that anxiety, depression, forgetfulness and fatigue are important symptoms of magnesium deficiency?

Several hundred bodily functions require magnesium, as blood coagulation, insulin production, normal heartbeat, muscle and nerve functions.

Magnesium deficiency seems to be an epidemic in the Western civilization.

Over 80% of people in the western world are low in magnesium.

You can imagine, that magnesium deficiency affects any organ in the body and has a wide variety of symptoms.

fatigue The symptoms of magnesium deficiency include anxiety, depression, restlessness, confusion, irritability, brain fog, fatigue and irregular heartbeat and tight, aching muscles.
The list of symptoms, related to possible magnesium deficiency, is very long. If you have 3 of the following complaints you may need magnesium substitution:

muscular tension, muscle cramps, tics, tight muscles, easily injured muscles, weak muscles
heart palpitation, irregular heartbeat
high blood pressure
depression, anxiety, dizziness, confusion, irritability, memory loss, poor attention
chronic fatigue
low stress tolerance
menstrual cramps, premenstrual mood changes
night sweats
loss of bladder control
sluggish colon, constipation
migraine headaches
cold hands and feet, muscle cramps in legs or feet
chronic pain in hips or knees, low back or middle back pain
carpal tunnel syndrome
arthritis
osteoporosis
crawling sensations on the skin
Attention Deficit Disorder
thyroid dysfunction (over or underactive thyroid)

As you can see from the long list above, magnesium deficiency can cause numerous psychological changes, including depression.
Plasma magnesium levels have been found to be significantly lower in depressed patients than in controls. These levels increased significantly after recovery. So, as you can see, magnesium is one of the natural antidepressants.

According to the studies by George Eby Research:
'Magnesium deficiency is well known to produce neuropathologies. Only 16% of the magnesium found in whole wheat remains in refined flour, and magnesium has been removed from most drinking water supplies, setting a stage for human magnesium deficiency. Magnesium ions regulate calcium ion flow in neuronal calcium channels, helping to regulate neuronal nitric oxide production. In magnesium deficiency, neuronal requirements for magnesium may not be met, causing neuronal damage which could manifest as depression. Magnesium treatment is hypothesized to be effective in treating major depression resulting from intraneuronal magnesium deficits. These magnesium ion neuronal deficits may be induced by stress hormones, excessive dietary calcium as well as dietary deficiencies of magnesium. Case histories are presented showing rapid recovery (less than 7 days) from major depression using 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime. Magnesium was found usually effective for treatment of depression in general use.'
' Dietary deficiencies of magnesium, coupled with excess calcium and stress may cause many cases of other related symptoms including agitation, anxiety, irritability, confusion, asthenia, sleeplessness, headache, delirium, hallucinations and hyperexcitability, with each of these having been previously documented. The possibility that magnesium deficiency is the cause of most major depression and related mental health problems including IQ loss and addiction is enormously important to public health and is recommended for immediate further study.'

(From the abstract of Rapid recovery from major depression using magnesium treatment by Eby GA, Eby KL. Med Hypotheses. 2006 Mar 14)

What is the solution for magnesium deficiency?

Look out for food containing high amount of magnesium!

NIH (National Institute of Health) has prepared the following food table showing the best sources of magnesium:

FOOD	mg of Magnesium	%DV
Avocado, Florida, 1/2 med	103	26
Wheat germ, toasted, 1 oz	90	22
Almonds, dry roasted, 1 oz	86	21
Cereal, shredded wheat, 2 rectangular biscuits	80	20
Seeds, pumpkin, 1/2 oz	75	19
Cashews, dry roasted, 1 oz	73	18
Nuts, mixed, dry roasted, 1 oz	66	17
Spinach, cooked, 1/2 c	65	16
Bran flakes, 1/2 c	60	15
Cereal, oats, instant/fortified, cooked w/ water, 1 c	56	14
Potato, baked w/ skin, 1 med	55	14
Soybeans, cooked, 1/2 c	54	14
Peanuts, dry roasted, 1 oz	50	13
Peanut butter, 2 Tbs.	50	13
Chocolate bar, 1.45 oz	45	11
Bran (pure), 2 Tbs	44	11
Vegetarian baked beans, 1/2 c	40	10
Potato, baked w/out skin, 1 med	40	10
Avocado, California, 1/2 med	35	9
Lentils, cooked, 1/2 c	35	9
Banana, raw, 1 medium	34	9
Shrimp, mixed species, raw, 3 oz (12 large)	29	7
Tahini (from sesame seed), 2 Tbs	28	7
Raisins, golden seedless, 1/2 c packed	28	7
Cocoa powder, unsweetened, 1 Tbs	27	7
Bread, whole wheat, 1 slice	24	6
Spinach, raw, 1 c	24	6
Kiwi fruit, raw, 1 med	23	6
Hummus, 2 Tbs	20	5
Broccoli, chopped, boiled, 1/2 c	19	5
*DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains very much of a specific nutrient. The DV for magnesium is 400 milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Even foods that provide lower percentages of the DV will contribute to a healthful diet.

Find your favorite magnesium rich foods and include them in your daily diet! This is the easiest alternative therapy for depression. Learn more about depression diet...

Other possibility is taking magnesium supplements in order to substitute the needs of your system. BUT, remember, not all magnesium supplements are well absorbed. Some of the best forms include: magnesium glycinate, magnesium taurate, magnesium citrate.

NEVER use magnesium glutamate, aspartate, oxide, carbonate or hydroxide which will not work, since they won't be absorbed from the gastrointestinal tract.

Take your magnesium supplements always before (best about an hour before) meals or with meals 2 or 3 or 4 times a day. The daily need for magnesium may vary, can be between 300-900 mg a day. You need to figure out your own exact dosage, which should be the highest dosage that does not produce diarrhoea. If you get diarrhoea you must cut back the dose since diarrhoea prevents the absorptions of minerals and nutritions.

Read about herbs for depression, vitamins for depression and fish oil for depression...

One of the best and fastest depression natural treatment is taking magnesium supplements. It can ease your depression within a week.

Related pages to Depression help in this site:

Symptom of Depression
More and more people right across the world are reporting to suffer from the symptom of depression. More and more people are seeking for information on depression.

Herbs for Depression
Mother nature provides us a lovely range of herbs for depression, which are a real natural cure for depression.

Vitamins for Depression
Maybe it sounds odd taking vitamins for depression, but it helps very often. There are a wide range of mental symptoms caused by deficiency of different vitamins.

Fish Oil for Depression
It may sound weird, but there is a strong connection between the daily fish consumption and depression.

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