Magnesium for Depression? What to Know

When people are struggling with their mental health, they’re often advised to look at lifestyle changes that may help improve their mental well-being before turning to prescription medications. A healthy diet and regular exercise can often help alleviate depression. Vitamin deficiencies can cause many subtle symptoms, including low energy and mood issues. The link between magnesium and depression is well documented. Here, we’ll discuss recent research into supplementing magnesium for mood issues and how vitamins and minerals can help with mental health.

Research Into Magnesium and Depression

Magnesium acts as a cofactor in more than 350 enzymes in humans, and many of those enzymes play a role in the healthy functioning of the brain. It makes sense, then, that researchers have discovered a link between magnesium and mental health.

A recent systematic review of studies into supplementing with magnesium and depression symptoms found a significant decline in depression scores among people who took magnesium supplements. The studies collectively covered a sample size of 325 individuals aged between 20 and 60, so further research is needed with larger sample sizes before the evidence can be considered conclusive. However, these early studies give hope to people who are struggling with depression symptoms and would like to try to manage them without prescription medication.

Things to Consider Before Supplementing With Magnesium

Before you start supplementing magnesium, it’s worth considering if you can get enough of this nutrient from your diet. Foods that are rich in magnesium include:

Whole foods are more likely to be rich in magnesium than processed products, as processing often causes nutrients to be lost. With that said, some cereals and bread products are now fortified with magnesium and other nutrients to help people hit their recommended daily intakes.

Many Americans don’t get enough magnesium from their diets, and simply including more magnesium-rich foods in your daily routine could make a difference. However, some people are at risk of magnesium deficiency even if they’re eating a lot of magnesium-rich foods, and treating the underlying condition is important before considering dietary changes or supplementation. Individuals living with celiac disease, Type 2 diabetes, irritable bowel syndrome or kidney disorders may struggle to take in enough magnesium.

Magnesium deficiency is also common in people who have long-term alcohol dependence. A combination of poor dietary intake, gastrointestinal issues and renal dysfunction can lead to low levels of magnesium.

While it’s safe to take in high levels of magnesium from food, excess supplementation of magnesium can be toxic. It’s not advised to give magnesium supplements to a child without a doctor’s permission, and the recommended intakes for adults vary depending on their age and gender:

• Men aged 19-30. 400 mg daily
• Women aged 19-30. 310 mg daily
• Men over 31 years old. 420 mg daily
• Women over 31 years old. 320 mg daily

Women who are pregnant or breastfeeding may need slightly higher doses of magnesium than other women. However, it’s important to keep in mind that many pregnant women take multivitamins or are prescribed supplements by their doctors, so they may already be getting additional magnesium from other sources and should take care not to go over the maximum recommended amounts.

Older adults are at greater risk of magnesium deficiency than younger people, and women often see their magnesium levels fall during menopause. However, some forms of hormone replacement therapy (HRT) can help stop this from happening, so not all women who are going through menopause need to take magnesium supplements.

Potential Risks When Taking Magnesium Supplements

Dietary supplements, including magnesium, can interact with prescription medications and may cause unexpected side effects. Anyone who has a preexisting health condition is advised to consult a health care provider before taking supplements.

In particular, supplementing magnesium may be risky for individuals who have the following health conditions:

In addition, people who are taking any of the following medications should check with their health care provider before supplementing magnesium:

Note that the above list isn’t exhaustive and many other medications can interact with magnesium or other dietary supplements. For example, magnesium competes with calcium for absorption, and people who have low calcium levels may develop a calcium deficiency when taking supplements for magnesium deficiency.

Some people experience gastrointestinal side effects when taking magnesium supplements. These can include:

In addition, some people experience low blood pressure, fatigue and muscle weakness. These later side effects can be a sign of magnesium overdose, so anyone who notices them should stop taking the supplements and seek professional medical advice. Very high doses of magnesium can be fatal.

Make an Informed Decision About Magnesium and Mental Health

Living with depression isn’t easy, and any potential solution can be alluring. The research into magnesium and depression is promising, and if you’re someone for whom magnesium supplementation is safe, it could be worth exploring.

However, dietary supplements aren’t suitable for everyone, and magnesium isn’t a guaranteed cure for mental health challenges. Before embarking on a supplementation regimen, it’s a good idea to talk to a health care professional. They can advise you on whether your planned lifestyle changes make sense, given your circumstances, and can monitor your progress if you decide to do them.

It can be difficult to take that first step and talk to a professional, especially when your depression symptoms are severe. However, proper diagnosis and treatment can give you a better life. Working with a mental health professional can help you make the changes you need to get on the path to recovery, whether that’s through magnesium supplements, exercise, medications, therapy or a combination of all those approaches.

If you’re struggling with mental health, the team at FHE Health is here to help. Contact us today to learn more about the programs we offer or to book a confidential consultation with one of our skilled counselors and get on the road to recovery.