Magnesium For ADHD, Cognition, Mood, & Anxiety
Dr. Danish frequently works with patients using various supplements, including magnesium, to manage sleep and anxiety disorders. Magnesium is a mineral that plays a crucial role in many bodily functions, including nerve function, muscle relaxation, and the regulation of neurotransmitters. By stabilizing these processes, magnesium can help improve many neurologic and psychiatric conditions including depression, anxiety, focus, cognition, to name a few. There is evidence it may help prevent dementia, if taken over the long run. This particular blog focuses on research that shows the huge benefits of magnesium supplementation for sleep, anxiety, and depression.
Quality Matters: Which Type of Magnesium to Purchase:
It's crucial to choose the right type of magnesium. Magnesium is often bound to different molecules, which can affect how easily it is absorbed by the stomach and intestines. This significantly impacts its effectiveness and potential side effects. When less magnesium is absorbed, its efficacy in the brain decreases, and more remains in the gastrointestinal tract, potentially causing loose stools.
Dr. Danish recommends one of two specific types of magnesium:
Magnesium L-Threonate (this brand has worked well for Dr. Danish)
Kids 9 and under: 50 mg per day, preferably in the evening.
Kids 10-13: 50-100 mg per day, preferably in the evening.
Ages 14 through adults: 100-200 mg per day, preferably in the evening.
Magnesium Glycinate (Pure Brand supplements have a good reputation)
Kids 9 and under: 50-100 mg per day, preferably in the evening.
Kids 10-13: 100-200 mg per day, preferably in the evening.
Ages 14 through adults: 200-400 mg per day, preferably in the evening.
Avoid Mg-glutamate or Mg-aspartate as both can be agitating. Avoid Mg-oxalate because it’s not absorbed.
How Magnesium Improves Sleep
Magnesium is essential for maintaining healthy sleep patterns. It helps regulate the neurotransmitters that send signals to the brain and nervous system, promoting relaxation and reducing the time it takes to fall asleep. Studies have shown that magnesium supplementation can improve sleep quality, particularly in individuals with low magnesium levels. The Pittsburgh Sleep Quality Index (PSQI) is often used to measure these improvements, with many studies reporting positive results.
Magnesium and Anxiety Reduction
Magnesium plays a significant role in managing anxiety by regulating neurotransmitters and reducing the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is involved in the body's stress response. Research indicates that magnesium supplementation can reduce symptoms of anxiety, as measured by tools like the Hamilton Anxiety Rating Scale (HAM-A). This effect is particularly notable in individuals with low baseline magnesium levels.
Magnesium and Depression
Role of Magnesium Supplementation in the Treatment of Depression
In the article Role of magnesium supplementation in the treatment of depression, a randomized, cross-over trial involving 126 adults with mild-to-moderate depression found that daily supplementation with 248 mg of elemental magnesium chloride significantly improved depression and anxiety symptoms. The study reported a net improvement in PHQ-9 scores by -6.0 points and GAD-7 scores by -4.5 points, with effects observed within two weeks. The supplements were well tolerated, and 61% of participants indicated they would use magnesium in the future.
Magnesium Supplementation Beneficially Affects Depression in Adults with Depressive Disorder
The systematic review and meta-analysis Magnesium supplementation beneficially affects depression in adults with depressive disorder analyzed seven randomized clinical trials with 325 subjects. The meta-analysis found that magnesium supplementation significantly reduced depression scores compared to placebo, with a standardized mean difference of -0.919. Subgroup analyses suggested that doses of 250 mg/day or less might be more effective, and the type of depression assessment test and study location contributed to heterogeneity in results.
Rapid Recovery from Major Depression Using Magnesium Treatment
The article Rapid recovery from major depression using magnesium treatment presented case histories showing rapid recovery from major depression within seven days using 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime. The study highlighted that magnesium deficiency could lead to neuronal damage manifesting as depression and that magnesium treatment was effective in alleviating symptoms of major depression and related mental health issues, including anxiety, irritability, and insomnia.
Depression (Major Depressive Disorder) - Diagnosis and Treatment
The Mayo Clinic article on depression discusses various treatment options for depression, including the potential benefits of magnesium supplementation. While the article emphasizes the importance of consulting healthcare providers before starting any supplement, it acknowledges that magnesium, along with other natural remedies, may be helpful as an adjunct to traditional treatments like medication and psychotherapy.
Safety and Side Effects
Magnesium is generally safe when taken at recommended doses. The most common side effect is increased bowel movements, and in some cases, loose stools; these side effects which are dose-dependent. It is crucial to consult with a healthcare provider to determine the appropriate dosage and form of magnesium for individual needs.
For more on this topic and related subjects, check out these blogs:
Magnesium and Vitamin B6 are great options for treating tic disorders; read more in this blog.
