How to Take Magnesium for Depression? – Simple Method
A nutritional sensation study conducted at Larner College of Medicine at the University of Vermont found that only 248 mg of magnesium per day leads to an astonishing reversal of depressive symptoms in study subjects.
More than 350,000 people worldwide suffer from depression.
What Is Depression?
Depression is one of the most common mental illnesses. While many people suffer from depression at one time or another, some people suffer from this illness all their lives, making it a debilitating mental disorder that causes significant impairment to quality of life.
There are many symptoms of depression that may appear at any point in a person’s life. Still, the main symptoms of depression involve a loss of interest in usual activities, loss of sleep, fatigue, weight gain and appetite, feelings of worthlessness, irritability, and difficulty concentrating.
Science news about depression
Magnesium (Mg) is a naturally occurring substance found in various animal and plant-derived foods, drinks, supplements, and medications, including laxatives and some antidepressants.
Several preliminary studies suggest that magnesium supplementation may be beneficial for treating minor to moderate depression.
Most recent clinical trials on magnesium showed that supplementation could help treat several different types of depression, ranging from mild to severe depression. It may even help prevent depression from returning after one has left the clinic.
Many people who have suffered from depression or been diagnosed with it feel that they do not need much help to get over it. But most sufferers do not know what they are missing. Magnesium deficiency can lead to serious health problems, especially when a sufferer stops taking the medication.
New clinical research results show that magnesium effectively addresses symptoms and is safer and cheaper than prescription therapies.
This mineral is vital for many of our body’s functions, including blood pressure, heart rate, and bone structure. It also helps fight inflammation in the body.
Now, scientists at the University of Vermont Larner College of Medicine have found promising results. In the study, 126 adults participated with mild to moderate depression. Some participants received 248 milligrams of magnesium each day for six weeks, followed by six weeks without it, while those in the control group did not receive treatment for six weeks, followed by six weeks of magnesium.
Those who took magnesium chloride observed clinically significant improvements in anxiety symptoms and depression.
At best, they experienced these improvements just two weeks after taking magnesium. Besides, patients of all ages and types of depression tolerated the supplements well and had similar effectiveness levels.
This seems to support another study in a Croatian psychiatric hospital that found that many patients who tried to commit suicide suffered from a deficient magnesium level.
Depression can be a sign of magnesium deficiency.
More than 60% of participants said they plan to use magnesium in the future to manage their depression. Life Extension reports that 68% of people in the U.S. do not consume the daily requirement recommended by this vital mineral, while 19% fail even to earn half the amount needed.
Researchers would like to see if they can get the same results using a case study on an even larger and more diverse sample. It is hoped that magnesium and other safe alternatives could eventually replace antidepressants, given the hazardous side effects such as seizures, suicidal behavior, and other serious health problems.
Magnesium also provides enormous benefits for cardiovascular health, brain health, kidney health, and more.
An excellent method to supplement magnesium intake
>>The best type of supplement for this purpose is magnesium chloride, derived from the magnesium in seawater and a natural antidepressant.
>>Dilute 20 g of magnesium chloride in 1 liter of water. Drink four tablespoons four times a day of water with magnesium chloride daily. Because it has a salty-bitter taste, a lemon can be added to improve the taste.
>>People having trouble sleeping may also benefit from supplements containing magnesium. Because magnesium plays a major role in blood sugar regulation, it may help those who have diabetes, have high blood pressure, or have hyperthyroidism.
75% of the population suffers from magnesium deficiency
Evidence-based health benefits of magnesium
1. Magnesium is the fourth most useful mineral in the human body. Participates in more than 300 metabolic processes, including the one that regulates blood sugar levels. Magnesium deficiency is associated with insulin resistance, a symptom that leads to diabetes and other chronic diseases.
2. Magnesium participates in the efficient distribution of potassium, calcium, and other nutrients at the cellular level, ensuring heart health. According to a 2006 study in the journal Modern Nutrition in Health and Disease, all of these nutrients promote nervous, muscular, and normal heart health.
3. Magnesium participates in the proper functioning of the skeletal system as well as calcium. About 60% of magnesium is found in the bones, the rest being stored in the tissues and organs. Together with calcium and vitamin D, magnesium strengthens the bone system.
4. Magnesium is a powerful detoxifier considered a true purifier for the body. Heavy metals, chemicals in the environment or unhealthy foods, pesticides and herbicides, and other toxins that enter our bodies and attack our vital organs are neutralized and eliminated more easily if magnesium levels are within normal limits.
5. A sufficient supply of magnesium can lower the risk of cancer, according to a study recently published in the American Journal of Clinical Nutrition.
Knowing this, how do you store large amounts of magnesium in your body?
The answer is simple: “Eat the right food!”
Top 10 foods rich in magnesium and their health benefits
Magnesium-rich foods are needed to ensure that cellular activities and biochemical bodily functions are optimized.
1. Almonds – Almonds, which also contain omega-3 fatty acids, are ideal for the heart and help you lose weight. They make you feel fuller longer. They contain 105 milligrams of magnesium per cup. One of the best ways to get your daily dose of almonds is to sprinkle them on salads and desserts.
2. Bananas – Bananas, in addition to containing magnesium, also contain potassium, supporting the heart’s healthy functioning. They can be made smoothie (chopped in a blender), added to a bowl of oatmeal, placed on a slice of bread fried greased with peanut butter, or eaten as is. A medium-sized banana contains 33 mg of magnesium.
3. Pumpkin seeds – Pumpkin seeds also contain a large amount of fiber and magnesium, improving the digestive system’s function. They can be a crunchy component in salads. Twenty-eight grams of pumpkin seeds is equivalent to 74 mg of magnesium.
4. Oats – Oatmeal, which contains vitamin B9 (folate), potassium, dietary fiber, and omega-3 fatty acids, can keep cholesterol levels within normal limits. One cup of cooked oatmeal contains 57.6 mg of magnesium.
5. Peas – Peas, which provide the body with protein, potassium, vitamin A, and vitamin C, also support the eyes and skin’s health. One cup of peas is equivalent to 48 mg of magnesium.
6. Sesame seeds – Sesame seeds support sexual function; due to zinc presence, 28 grams of fried sesame seeds contain 101 mg of magnesium. A delicious recipe rich in magnesium is to mix sesame seeds in a bowl with boiled oatmeal. You can add various dried fruits.
7. Sunflower seeds – Sunflower seeds maintain bone strength due to their high calcium content and maintain healthy cholesterol levels due to their content of polyunsaturated fats. A quarter cup of sunflower seeds contains 128 mg of magnesium.
8. Cashew – Cashew, which contains vitamin B9 (folate), vitamin K, and iron, helps the body maintain regular blood flow. A quarter cup of cashews will give you 89 mg of magnesium. Cashew is best eaten as such but can be added to various salads and desserts.
9. Unmodified organic tofu – Tofu, which, in addition to magnesium, is also rich in iron, is another food that supports heart function. Half a cup of tofu is equivalent to 37 mg of magnesium. Tofu remains one of the most versatile foods and can be cooked in various ways to suit every taste. One of the tofu recipes may even contain some of the other ingredients listed above.