Magnesium - Essential for Good Moods
Fullscript, our on-line dispensary vendor for wellness supplements, recently shared an informative blog post on Magnesium. Since magnesium plays an important role in mental health, especially during periods of chronic stress, we are sharing portions of the post below. Click here to access the full article and references.
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Essential to supporting the body with over 300 enzymatic reactions in the body, there is no denying that magnesium is essential to our health and well-being. From boosting mood to regulating blood pressure, it’s important to focus on getting the required amounts of magnesium through your diet and supplementation when needed.
Despite its essential nature, 48% of Americans consume inadequate amounts of magnesium in their diets. This trend has been attributed to a decrease in the consumption of nutrient-rich foods as well as an increase in industrial farming and food processing, which reduces the amount of magnesium present in whole foods.
Key Benefits of Magnesium
Boosts mood
Magnesium is closely associated with improved mental health outcomes due to its role in supporting brain biochemistry and neurotransmitter regulation. (18) Notability, magnesium has been shown to benefit certain individuals struggling with clinical depression. (18) Research shows that low levels of magnesium can increase the risk of depressive behavior in adults, specifically under the age of 65. (20) Oral supplementation of magnesium has been shown to be just as effective as 50 mg daily of imipramine, a common pharmaceutical medication used to treat depression, in magnesium-deficient elderly patients with type 2 diabetes. These results suggest that magnesium may benefit certain 2.
Protects against inflammation
Did you know that consuming foods high in magnesium, such as dark chocolate and pumpkin seeds, can help minimize inflammation? Many chronic inflammatory conditions such as hypertension, breast and colon cancer, obesity, and heart disease have been associated with magnesium insufficiency. (14) Oxidative stress and inflammation associated with age-related conditions are also correlated with low intake of magnesium-rich foods. (1) This correlation is thought to be primarily attributed to the mineral’s role in mitochondrial energy production, which in return, negatively impacts a cell’s resilience to oxidative damage. (1) Magnesium also acts as an antioxidant by protecting the mitochondria from the oxidative stress that can contribute to the development of these inflammatory conditions. (1)individuals experiencing depressive symptoms. (2)
Reduces insulin resistance
Insulin resistance is a condition that occurs when both muscle and liver cells lose their ability to effectively absorb glucose (sugar) from the bloodstream. Insulin resistance plays a significant role in the development of chronic conditions such as type 2 diabetes and metabolic syndrome. (24) Low levels of magnesium have been associated with type 2 diabetes and metabolic syndrome, and research suggests that high dietary magnesium intake may be protective against insulin resistance. (17)(23)
Improves PMS
Premenstrual syndrome (PMS) is a common disorder affecting females of childbearing years during the luteal phase of the menstrual cycle. This syndrome can present with a number of symptoms, such as abdominal pain, headaches, fatigue, and depression. (5) Daily oral supplementation of magnesium has been shown to reduce mild PMS-related symptoms, such as fluid retention and mood changes. (7)(21)
Consider adding these magnesium-rich foods into your day, especially when stress is high
* Black beans
* Almonds
* Avocado
* Spinach
* Pumpkin seeds
* Dark chocolate (70 - 85% cacao/cocoa)