Title: Magnesium Deficiency, Depression, and Anxiety
Author: Chris Shugart
I. Introduction: The Link between Magnesium Deficiency and Depression Symptoms
If an individual has a low level of this essential mineral, it may potentially trigger the manifestation of depression symptoms. This raises a crucial question: could rectifying magnesium deficiency serve as an effective treatment for depression?
II. A Cost - Effective and Uncomplicated Depression Treatment?
In a recent study, 126 individuals diagnosed with mild to moderate depression were each provided with a bottle of pills. They were instructed to take one tablet daily as a form of depression treatment.
After two weeks, approximately half of the participants reported a slight improvement in their condition. Four weeks later, the same individuals reported a significant enhancement. Both the symptoms of their depression and levels of anxiety had decreased. However, the other half of the group showed no signs of improvement.
Here's what was happening: these participants were part of a new research initiative exploring the role of magnesium in depression. Half of them were administered inexpensive over - the - counter magnesium supplements, while the other half, the control group, received a placebo. Those who took magnesium experienced a substantial improvement.
III. Is Depression a Consequence of Magnesium Deficiency?
Prescription antidepressants can have severe side effects. Around half of all users report issues such as sexual problems, emotional numbness, and suicidal thoughts.
If those with mild symptoms could discontinue the use of prescription medications, and those with moderate symptoms could reduce their dosage (or avoid the need for a second medication), it would be highly beneficial. Could magnesium supplementation be the solution?
It's not as straightforward as stating that "magnesium cures depression," although some medical experts have been making such claims since at least 1967. Nevertheless, it is evident that magnesium deficiency at least worsens the problem.
We have long been aware that magnesium deficiency is associated with depression, anxiety, and inflammation. This study, however, is the first randomized clinical trial to comprehensively test magnesium's potential to reduce or manage depression symptoms.
Notably, most people in modern times are at least marginally deficient in magnesium, and it is estimated that 15 million American adults suffer from depression, which accounts for nearly 7% of the population.
Is this merely a result of widespread magnesium deficiency? For now, we can at least establish a relationship between the two.
IV. Magnesium and Muscle Function
Modern agricultural practices often deplete the magnesium content in foods. As Brian St. Pierre stated in a previous T Nation article, "You can't expect to grow nutrient - rich food from nutrient - stripped soil." Magnesium is also removed from our water supply during treatment. Additionally, stress causes our bodies to "waste" magnesium.
Magnesium plays a vital role in insulin sensitivity (which is desirable), muscle function (essential for various physical activities), and protein synthesis (important for muscle gains). Given that magnesium supplementation is both safe and inexpensive, it is logical to include it in one's supplement regimen.
V. The Optimal Type of Magnesium to Use
The aforementioned study utilized magnesium chloride at a dosage of 248 mg per day. However, for optimal results, it is recommended to choose fully chelated magnesium (glyceniate chelate) for enhanced absorption. Individuals who engage in intense training may consider using a slightly higher serving size, around 400 mg.
If one is already using a product like Elitepro (available for purchase on Amazon) due to its numerous other benefits, they are likely already getting an adequate supply of magnesium.
Reference:
- Tarleton EK et al. "Role of magnesium supplementation in the treatment of depression: A randomized clinical trial." PLoS One. 2017 Jun 27;12(6):e0180067. PubMed: 28654669.
