Magnesium and depression: how can magnesium help to prevent depression

For many years on end we have been taking a few tablets of magnesium every evening with the main goal of not getting muscle cramps at night and sleeping better.

But magnesium does so much more for our body: it is involved in an amazing number of enzyme processes, so that a magnesium deficiency can have far-reaching consequences. We regularly read interesting research about the beneficial health effects of magnesium, ranging from better sleep, higher testosterone levels, less severe migraines, better learning ability, protection against infections and a healthy longer life.

Late 2022 we already briefly touched upon various effects of a magnesium deficiency and what types of magnesium can be relevant with special focus on threonate, but now we wanted to touch upon depression and its relation with magnesium specifically.

Role of magnesium

Magnesium is an essential mineral that is critical for health. It plays a role in a wide variety of body functions including the formation of DNA, bone formation, and the regulation of nerve and muscle function. Low levels have also been linked to the development of depression.

Magnesium and the brain

In the brain, magnesium helps to regulate the actions of N-methyl-D-aspartate (NMDA) glutamate receptors. These receptors are believed to play an important role in memory formation and learning.

Glutamate is an excitatory neurotransmitter that is important for normal function in the brain. In excess, however, it can cause cells to become overstimulated. This overexcitation of cells ultimately leads to cell death and is linked to conditions such as seizures, stroke, Parkinson's disease, multiple sclerosis, and Alzheimer's disease.

In addition to contributing to these neurological conditions, excessive glutamate activity is also linked to depression and anxiety.

Magnesium blocks the actions of glutamate in the NMDA receptors. If your body is magnesium deficient, it means that few of the NMDA receptors are blocked. This may lead to overexcitation and cell damage. Because of this, it is possible that magnesium may be useful in the treatment and prevention of depression.

Since magnesium plays such an important role in health, a deficiency in this important nutrient could potentially predispose people to a number of different health problems, including depression.

Magnesium and depression

Depression is one of the most common mental illnesses and a leading cause of disability worldwide. It contributes to a decreased quality of life and a greater risk of death.

It also commonly co-occurs along with other neurological and chronic pain conditions. Because these are also linked to changes in glutamate activity, it is possible that low magnesium levels may be linked to both the psychiatric and neurological symptoms.

Treatments for depression often center on psychotherapy and medications, which have been well-validated with a proven record of effectiveness. However, dietary interventions for depression have also been the subject of interest in recent years.

The hope of such research is to find ways that diet and nutritional supplements might be used to prevent or alleviate symptoms of depression. Vitamins and nutrients such as B-vitamins, S-adenosylmethionine (SAMe), 5-hydroxytryptophan (5-HTP), magnesium, and omega-3 fatty acids have all been implicated for possible therapeutic or preventive potential.

Research on magnesium for depression

While promising, the exact effects of dietary magnesium on depression are not yet well understood. There is research that supports the potential use of magnesium supplementation for depression:

A 2015 study found a significant link between low magnesium intake and depression in adults.
A 2017 randomized clinical trial published in the journal PLoS One found that supplementation with magnesium chloride resulted in significant improvements in depressive symptoms. The study also found that the participants who were taking an antidepressant experienced stronger benefits when taking magnesium, which suggests that it might be useful when used in conjunction with antidepressant medications.
A 2019 study found that low serum magnesium levels were associated with depressive symptoms. Such findings suggest that measuring magnesium levels may be useful as a way to identify people who might respond best to magnesium supplementation.

One benefit of magnesium as a treatment option is that it is relatively affordable, fast-acting, and well-tolerated by most people.

Reasons you might be magnesium deficient

While magnesium is critical for health, magnesium deficiency is surprisingly common.

Dietary magnesium often comes from plant sources. However, magnesium levels can vary depending on how much of the substance the plants absorb from their environment. Environmental factors can, therefore, play a role in how magnesium-rich certain foods are.
Other dietary factors can affect magnesium absorption. The use of antacids or diuretics and the consumption of alcohol and caffeine can affect how much magnesium people absorb from the foods they eat.
Excessive stress can also play a role in depleting magnesium from the body. During times of stress, magnesium is released into blood cells and eventually excreted by the kidneys. While this can initially play a role in protecting the body from some of the negative effects of stress, longer-lasting periods of chronic stress can lead to magnesium depletion and deficiency if this loss is not replaced by dietary consumption.
Different forms of magnesium may affect magnesium levels. The type of magnesium supplement used can also affect how readily it is absorbed by the body. Some supplements options tend to be more bioavailable, while others may be more difficult for the body to absorb.

How to increase your magnesium levels

The average daily recommended amounts of magnesium vary depending on factors such as sex, age, pregnancy, and breastfeeding.

The daily recommended amount for adult men is between 400 and 420 mg and the daily recommended amount for adult women is between 310 and 320 mg per day.

While magnesium is an essential nutrient, many people do not get enough each day. Certain medical conditions can also make it more likely to become magnesium deficient including celiac disease, type 2 diabetes, and long-term alcohol use disorders.

If you want to increase your magnesium intake, one of the best things you can do is to eat a diet that contains foods that are high in magnesium. These include:

bananas
legumes
milk
nuts
peanut butter
potatoes
seeds
spinach and other leafy green vegetables
whole grains
yoghurt

You may also consider taking a magnesium supplement.

You should be sure to only take the recommended amount. Very high intakes of magnesium may lead to abdominal pain, diarrhea, and nausea. In some cases, it can lead to heart problems if taken in extremely high doses.