How Magnesium May Improve Mood

Our gut flora (also known as intestinal microbiota or probiotics) has many essential roles in the body. Imbalances in our gut flora are associated with ill health and many diseases. It is estimated that we have over 100 trillion bacteria in our gut, weighing more than one kilogram. In fact, our gut flora outnumber the cells in our body by a factor of 10!

What we eat can have a significant impact on our gut bacteria and health experts often recommend eating foods high in fibre. These foods are known as prebiotics as they provide ‘food’ for our gut bacteria. There are also many foods and supplements known as probiotics. These contain the beneficial bacteria themselves.

Magnesium is an essential mineral that has a range of health benefits. One of its benefits, in particular, is its effect on the microbiome (gut bacteria). Three studies demonstrated that magnesium has a significantly positive impact on the bacteria in our digestive tract.

In one study, mice fed on a diet low in magnesium for 6 weeks experienced a significant change in their gut microbiota. In addition to this, these mice also experienced increased anxiety-like behaviour [1].

In another study by the same researchers, it was found that mice exposed to a magnesium deficient diet for 6 weeks experienced increased depressive-like behaviour and alterations in gut flora [2]. The researchers demonstrated that there was a relationship between the change in gut flora and change in depressive behaviours. These findings are important as there is increasing research showing that our gut health can greatly affect our mental health.

In a final study [3], mice were either fed a control or magnesium-deficient diet for up to 21 days. Compared with the mice fed the control diet, mice on the magnesium-deficient diet had reduced concentrations of an important gut bacteria known as bifidobacteria.

While these are only animal studies, the findings are still very interesting and relevant. This is particularly the case given our understanding of the importance of both magnesium and probiotics for overall health.

It is therefore essential to eat foods high in magnesium such as fish, avocados, whole grains, dark leafy greens, seeds, nuts, beans, yoghurt, dried fruit, bananas, and dark chocolate. Taking magnesium as a supplement may also be helpful to improve both gut and mental health.