Magnesium Intake and Depression

There appears to be an association between magnesium intake and depression, whereby a low dietary intake of magnesium is correlated with an increased risk of depression [1]. In fact, it is has been shown that adults with higher magnesium blood levels have a 20% reduced risk of suffering from depression.

Even though were are still uncertain how magnesium works to reduce depressive symptoms, there are several plausible theories available.

Since magnesium ions regulate calcium ion flow in the calcium channels of cells, including neuronal cells, which regulates nitric oxide production, a magnesium deficiency may result in neuronal damage, ultimately causing depression [2].

Furthermore, magnesium has anti-inflammatory properties [3], and since inflammation is associated with depression [4], an increased magnesium intake through high-magnesium foods or supplements may reduce the risk of developing depression. Excess inflammation can adversely affect several hormones in the body, including important mood-regulating neurotransmitters such as serotonin and dopamine.

In addition to the positive anti-inflammatory effects on serotonin production, magnesium is also directly required for serotonin production, meaning that a low magnesium status may impair this function, possibly contributing to depressive symptoms [5].

It is interesting to note that depression affects around 1 in 5 people [6], and a significant portion of the population is estimated to be low in magnesium [7]. Moreover, magnesium supplementation is linked to improvements in depressive symptoms [8].

Conventional treatments for depression include psychological therapies such as cognitive behaviour therapy (CBT) and antidepressant medication. However, both take several weeks to have an effect.  Magnesium supplementation has been shown to have fast antidepressant effects [8], so using magnesium in conjunction with conventional interventions may improve treatment outcomes.

While increasing the intake of foods containing magnesium may have beneficial effects over the long term, supplementation with a high-quality magnesium source is likely to be most effective in the short term.

Using a magnesium plus other mood-boosting nutrients to help reduce depressive symptoms is just one treatment option that is covered in the PI Therapy.

If you are a mental health practitioner and would like to discover a range of integrative strategies to offer your clients, then make sure you don’t miss the 2-day PI Therapy Workshops. CLICK HERE to find out more.

If you are interested in using PI Therapy to enhance your personal mental wellbeing, CLICK HERE to find out more.

References

1. Tarleton EK, Littenberg B. Magnesium intake and depression in adults. J Am Board Fam Med. 2015 Mar-Apr;28(2):249-56.
2. Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67(2):362-70.
3. Moslehi, N., Vafa, M., Rahimi-Foroushani, A., & Golestan, B. (2012). Effects of oral magnesium supplementation on inflammatory markers in middle-aged overweight women. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences, 17(7), 607–614.
4. Lopresti AL, Maker GL, Hood SD, Drummond PD. A review of peripheral biomarkers in major depression: the potential of inflammatory and oxidative stress biomarkers. Prog Neuropsychopharmacol Biol Psychiatry. 2014 Jan 3;48:102-11.
5. Ruljancic N, Mihanovic M, Cepelak I, Bakliza A, Curkovic KD. Platelet serotonin and magnesium concentrations in suicidal and non-suicidal depressed patients. Magnes Res. 2013 Jan-Feb;26(1):9-17.
6. Centers for Disease Control and Prevention (CDC. (2010). Current depression among adults—United States, 2006 and 2008. MMWR. Morbidity and mortality weekly report, 59(38), 1229.
7. Fulgoni VL 3rd, Keast DR, Bailey RL, Dwyer J. Foods, fortificants, and supplements: Where do Americans get their nutrients? J Nutr. 2011 Oct;141(10):1847-54.
8. Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67(2):362-70.