Does Magnesium For Depression Work?
Current statistics show that just over 7% of the adult population in the United States has been impacted by major depressive disorder. With so many people living with depression, more people are seeking out alternative ways to alleviate depression symptoms.
One proposed alternative treatment for depression is magnesium. Magnesium is a mineral present in the human body that is responsible for aiding in healthy nerve and muscle function, constructing bone and DNA, regulating blood sugar levels, controlling blood pressure, and other functions.
The potential link between magnesium and depression has been more recently explored, showing that magnesium is involved in neurologic and brain functioning.
Some experts believe that magnesium and depression symptoms are intrinsically linked, theorizing that a lack of sufficient magnesium levels in the body can lead to or contribute to depression. This has led to the study of using magnesium supplementation to alleviate depression symptoms. However, this approach is not currently considered an evidence-based treatment method for depression, and there is no “cure” for depression. Talk to a doctor before trying any supplement.
Some studies claim that magnesium improves depression
Studies have indicated that magnesium has the potential to improve depression symptoms, with some studies indicating magnesium supplementation to be particularly beneficial for patients who have treatment-resistant major depression.
However, not all studies have utilized randomized, double-blinded, placebo clinical trials. More research is needed to determine whether the effects experienced by participants were caused by the placebo effect or were a true effect of magnesium. More research is also needed to compare the effectiveness of magnesium against proven anti-depressant medications.
A double-blinded, placebo-controlled study was conducted in 2016 that has since incited greater interest in the topic of magnesium and depression. This study found that participants diagnosed with depression and magnesium deficiency who received 500 milligrams of magnesium daily for at least eight weeks experienced less magnesium deficiency and improved depression symptoms.
In 2022, considering the COVID-19 pandemic and a resulting increase in worldwide depression, one literature review analyzed nearly 100 previous studies conducted since 2005 on the link between depression and certain dietary nutrients, including magnesium. They found that, along with other nutrients (such as vitamin D), magnesium intake has an inverse relationship with depression.
An inverse relationship indicates that magnesium deficiency is correlated with a higher risk of depression, plus greater depression symptoms in those already diagnosed with the disorder. On the other hand, healthy magnesium levels are correlated with lower depression rates. Because of this in-depth analysis spanning nearly two decades, a unique dietary-based treatment protocol for depression and other mental illnesses was developed but is still in review.
Do magnesium supplements work?
Before rushing to the store to pick up some magnesium supplements, there are a few things to consider. The form of magnesium a person takes plays a role in how well the human body can absorb it. For example, magnesium in the form of magnesium carbonate (usually sold as tablets) is not particularly water-soluble, nor is it very bioavailable to the human body. Meanwhile, magnesium chloride and magnesium citrate (often sold as either capsules or liquids) are both readily water-soluble and readily bioavailable, meaning the body can easily use them. Depending on the type and form of magnesium that you purchase, your body usually absorbs 30% to 40% of the magnesium that you consume as a supplement.
For adult men and women, the maximum recommended magnesium dosage per day is 420 milligrams. Up to 500 mg per day can be utilized, given that not all of it will be absorbed and utilized by the body. The kidneys are efficient in maintaining magnesium homeostasis (see “Magnesium” by L.H. Allen in the link). In healthy individuals without liver or kidney disease, the kidneys can slow the release of magnesium into the urine and instead, reabsorb it, when the diet is more deficient in magnesium. On the other hand, the kidneys can increase magnesium excretion when levels are high. Therefore, the risk of magnesium toxicity is often low. However, magnesium concentrations have significant impacts on the heart, so elevated magnesium levels can be dangerous in severe cases.
Before increasing your magnesium intake, consult your doctor. Doctors can run a blood test to determine whether a supplement would be beneficial. Those with a true magnesium deficiency or an impaired ability to process magnesium (such as in those with liver or kidney disease) may benefit most from supplementation. People who take too much magnesium may experience an irregular heartbeat, low blood pressure, slowed breathing, and confusion. Extreme overdoses of magnesium can potentially lead to death.
If you do have a magnesium deficiency, your doctor may prescribe you a proper amount to treat the problem. Magnesium is not an approved treatment for depression. In cases of severely low magnesium, replacement with magnesium injections may be indicated to promote faster absorption and better restoration of magnesium levels.
The BetterHelp platform is not intended for any information regarding which drugs, medication, or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. You should not take any action without consulting a qualified medical professional.
Traditional depression treatments
For some, typical approaches to treating depression can be valuable and produce extensive results. Until there is well-established information on using magnesium to treat depression, as well as more predictable magnesium treatments, individuals may be recommended to rely on traditional forms of treatment like therapy, medication, or a combination of the two.
Traditional treatments often include antidepressant medications and therapy. There are also some lifestyle changes that your doctor may recommend as a possible way to reduce symptoms at home. For example, exercising has been shown to have a positive impact on depression symptoms. When you exercise and practice healthy lifestyle habits in combination with taking medication and going to therapy, the results can be very promising.
Therapy for depression
Therapy can be effective in treating depression. Depression is a complex condition that can benefit from knowledgeable, reliable care. A skilled therapist can help their clients understand and cope with depression healthily and effectively. This process may involve learning certain coping mechanisms and digging deeper into who you are as a person. Therapy may also look at understanding and recognizing risk factors for depression and depressive episodes.
Going through therapy can help people avoid situations that can incite depressive responses by helping individuals learn what these situations are and how to best handle them. Additionally, therapy often provides a safe space to allow individuals to explore potential underlying causes of contributors to their depression, which may open the door for symptom reduction and management.
Alternative support options
If you would prefer to receive therapy for your depression from the comfort of your home, online therapy may be a viable option for you. Online therapy through a platform like BetterHelp allows you to receive treatment in a convenient yet still professional format. Online therapists are fully licensed and have the proper knowledge to work with clients living with a variety of conditions and concerns, including major depression, anxiety, trauma, and others. Additionally, online therapy can operate outside of standard business hours.
Online therapy has been found to be as effective as in-person therapy for treating depression. This study also concluded that online therapy is effective because it can remove some barriers to traditional therapy, such as lack of transportation, lack of health insurance, or an inability to leave home.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
Takeaway
With depression affecting tens of millions of people worldwide, various proposed “treatments” have become available. Magnesium has been found by a variety of studies to have a positive correlation with mental health, particularly depression. However, before taking a magnesium supplement, consider checking the magnesium levels in your blood done to determine whether you have a magnesium deficiency, as taking too much can be harmful. Whether utilized in conjunction with taking magnesium or not, therapy is a well-known, effective treatment for depression.
Which form of magnesium is best for depression?
While some research suggests that magnesium supplementation may have potential benefits for mood and depression, individual responses to supplementation can vary, and the evidence is not conclusive. Different forms of magnesium are available, and they vary in terms of bioavailability, absorption, and potential adverse effects.
Some providers may recommend magnesium citrate, as it is believed to absorb well in the body. Other forms may include magnesium glycinate, magnesium oxide, and magnesium sulfate. Magnesium glycinate is also often recommended because it is thought to be well-absorbed and less likely to cause gastrointestinal side effects compared to other forms. Consult a medical professional before starting any supplementation. They can provide personalized advice based on your specific health conditions.
Can magnesium help with depression?
Evidence suggests magnesium may play a role in mood regulation, and its deficiency has been linked to certain mental health conditions, including depression. However, the relationship between magnesium and depression is complex, and more research is needed to establish clear conclusions.
How much magnesium should I take for depression?
If you're considering magnesium supplementation for rapid recovery from depression, consult a healthcare professional or your family medicine provider. They can assess your individual health needs, provide guidance on appropriate supplementation, and ensure treatment with magnesium is safely combined with other treatments you may be receiving. It's not advisable to self-prescribe or rely solely on supplements without professional guidance, especially for mental health conditions like depression.
Can magnesium supplements help with anxiety and depression?
There is some evidence suggesting that magnesium supplementation may have potential benefits for anxiety and depression, although the research is not yet conclusive, and individual responses can vary. Magnesium is an essential mineral that plays a role in various physiological processes, including neurotransmitter function and the regulation of stress hormones.
Is magnesium like an antidepressant?
Magnesium is not a traditional antidepressant, but it is an essential mineral that plays a role in various physiological processes, including neurotransmitter function and stress regulation. Some studies have suggested a potential link between low magnesium intake and symptoms of depression, and magnesium supplementation has been explored as a complementary approach to managing mood disorders.
While the research is not yet conclusive, and individual responses can vary, there is some evidence indicating that magnesium supplementation may have positive effects on mood. It is believed that magnesium may influence the activity of neurotransmitters involved in mood regulation, such as serotonin. Additionally, magnesium has been shown to have anti-inflammatory and neuroprotective effects, which may be relevant to mental health.
Magnesium should not be considered a substitute for traditional antidepressant medications. Antidepressants, typically prescribed by healthcare professionals, are designed to address specific biochemical imbalances associated with depression. If you are experiencing symptoms of depression, consult a healthcare provider for a comprehensive assessment and appropriate treatment plan.
Is depression a magnesium deficiency?
While some studies suggest a potential association between low magnesium levels and symptoms of depression, depression is not solely or always caused by magnesium deficiency. Depression is a complex mental health condition with multiple factors contributing to its development, including genetic, biological, environmental, and psychological factors.
Can I take magnesium instead of antidepressants?
Magnesium is an essential mineral that plays a role in various physiological processes, including neurotransmitter function and stress regulation. While some studies have suggested a potential link between low serum magnesium levels and depression symptoms, oral magnesium supplementation is not a substitute for prescribed antidepressant medications.
Antidepressant medications, typically prescribed by healthcare professionals, are designed to address specific biochemical imbalances associated with depression. These medications have undergone rigorous testing and clinical trials to establish their safety and efficacy in treating depressive symptoms. Antidepressants regulate neurotransmitters in the brain, such as serotonin and norepinephrine, to help alleviate symptoms of depression.
Conversely, magnesium supplementation is not considered a standalone or primary treatment for depression. While some evidence suggests that raising dietary magnesium intake or taking extra magnesium in dietary supplements may regulate mood, doctors often approach this method as a complementary strategy, rather than a replacement for established treatments.
Is magnesium good for mental illness?
Magnesium is an essential mineral that plays a role in various physiological processes, including neurotransmitter function and stress regulation. While the evidence is not yet conclusive, some research suggests that magnesium may have potential benefits for mental health, including certain mental illnesses such as treatment-resistant depression or postpartum depression. Below are areas of mental health that may be impacted by magnesium in the body:
- Neurotransmitter regulation: Magnesium is involved in the regulation of neurotransmitters, which are chemical messengers in the brain. Imbalances in neurotransmitters, such as serotonin and dopamine, are associated with various mental health conditions.
- Stress response: Magnesium is known to modulate the body's stress response. Chronic stress can contribute to the development or exacerbation of mental health disorders, and magnesium may have a role in managing stress levels.
- Anti-inflammatory effects: Magnesium has anti-inflammatory properties, and inflammation is implicated in various mental health conditions, including depression and anxiety.
- Neuroplasticity: Magnesium is involved in neuroplasticity, the brain's ability to adapt and reorganize itself. This process is essential for learning, memory, and recovery from mental health challenges.
- Previous Article
- Next Article