Hello again! This week we will be looking at magnesium and how it is tied to both anxiety and depression. Is everyone feeling more energy after getting your 20 minutes of exercise 3 times last week? I hope that the added magnesium helped with any possible sore muscles. Not only does magnesium affect our muscles though, it also has been shown to have be beneficial in regards to mental state which will help with our overall happiness.
Magnesium and Anxiety
Anxiety can be found in many forms. You may have a bout of mild anxiety, anxiety during premenstrual syndrome, postpartum anxiety, or generalized anxiety. Researchers have been looking at possible links between magnesium and anxiety to help deal with these feelings of worry, nervousness and unease (1). In a number of different studies there looks to be a correlation between the amount of magnesium in our diet and the amount of anxiety and stress we feel (2, 3). Scientists are still not in agreement as to why the correlation exists, however based on some studies it may have to do with the effects of magnesium on the area of our brain called the hypothalamus (4). This area of the brain plays an important role in regulating our stress levels through the promotion of cortisol from our adrenal glands (5). Another way that magnesium helps our anxiety is through the overall improvement of brain function. Magnesium takes part in regulating neurotransmitters which help the brain and body communicate (6, 7). This improvement in communication helps reduce anxiety and therefore increase our happiness. While magnesium may not fully reduce all symptoms of anxiety, it has been shown to lessen them and plays many important roles in how our brain functions.
Magnesium and Depression
Anxiety isn’t the only mental aspect that magnesium can help with. There are studies that show if our levels of magnesium are too low, we also have an increased risk of depression (8). One study in particular found that people under the age of 65 had fewer symptoms of depression when they had proper levels of magnesium in their diet. People over the age of 65 however did not see the same improvements (9). Some studies are coming out that are showing that magnesium supplementation can be used as a treatment for depression. In the studies 125-300 mg of magnesium (as glycinate and taurinate) were taken with each meal and at bedtime (10, 11). These studies show that much like anxiety, depression can be reduced in some cases with increases in magnesium either through food or supplements.
Magnesium not only helps your body physically but also helps you mentally. It can have beneficial effects on both anxiety and depression. As we mentioned the previous weeks, it is best to get between 350 and 400 mg of magnesium through your diet if at all possible. If you are able to keep your magnesium levels up around these levels, you should feel an increase in your overall happiness.
If you missed last weeks newsletter, you can find it here.
Check out our most recent magnesium related recipe:
Join Our Community: Find out more about our Challenge and participate by joining our private Facebook group, SPHappinessreset.
THIS WEEKS CHALLENGE: Continue to watch your magnesium intake and get it up to the recommended levels. Also, in order to help increase your happiness levels and since it is mental wellness week, the challenge is gratitude challenge. Every morning we are challenging you to write down three things that you are thankful for.