Your mood can be affected by a variety of biological, social and psychological factors. Nutritional deficiencies can also play a role and may have an impact on mental health conditions like anxiety. Magnesium is a crucial mineral for many important physiological and psychological functions. Supplementation with magnesium may have a number of benefits for mental health. However, you should not use magnesium or any dietary supplements as a replacement for your doctor's advice.
About Magnesium
Magnesium is a nutrient that assists in more than 300 biochemical processes, according to the National Institutes of Health Office of Dietary Supplements. It plays a crucial role in muscle and nerve function and bone health, regulates your heart rhythm and helps to maintain proper immune system functioning. A true deficiency of magnesium is rare. The mineral is found in an array of dietary sources, including beans, fish, nuts, green vegetables, seeds and whole grains. However, most people do not obtain their recommended daily allowance of magnesium. The average adult female older than 31 requires 310 mg of magnesium per day, while the average adult male requires 420 mg. Some people may require extra magnesium, such as those who take certain diuretic medications, those who have chronic malabsorptive problems such as Crohn's disease, and older adults. Some of the signs of a magnesium deficiency can include personality and mood changes, weakness and fatigue.
Magnesium and Mood
Magnesium supplementation may have a beneficial impact on mood for certain people. One study, published in the August 1991 issue of the journal "Obstetrics and Gynecology," showed that magnesium supplementation was helpful in reducing mood changes due to premenstrual syndrome. Another study, published in 2006 in the journal, "Medical Hypotheses," showed that magnesium supplementation may have benefits for reducing depressive symptoms and that magnesium deficiency may be a contributing factor to the development of certain mood disorders. However, there are no studies to suggest that magnesium supplementation alone may help improve the mood of healthy individuals.
Magnesium and Anxiety
Magnesium may have a beneficial, calming effect on anxiety, according to naturopaths Chris D. Meletis and Jason E. Barker in their book, "Herbs and Nutrients for the Mind." However, there are a limited number of clinical studies to validate this claim. Most studies have examined the effects of a combination of magnesium with other nutrients. One study, published in 2000 in the journal "Psychopharmacology," showed that a multivitamin containing magnesium, zinc and calcium had a beneficial effect on reducing stress and anxiety levels in healthy male study participants. However, it is unclear whether this reduction in anxiety is due to magnesium alone or the combination of these nutrients. Another study, published in the January 2004 issue of the journal, "Current Medical Research and Opinion," showed the benefits of a combination of magnesium and the plant extracts Crataegus oxyacantha and Eschscholzia californica on patients with generalized anxiety disorder. Despite these results, further research is needed to evaluate the potential benefits of magnesium alone for anxiety and anxiety disorders.
Considerations
Magnesium supplementation may have a beneficial effect for improving mood and reducing anxiety. However, more clinical research is needed to fully evaluate this claim. Consult a doctor if you think you may have a mood or anxiety disorder. Do not attempt to self-diagnose your condition. Always inform your doctor if you plan to use a magnesium supplement. Magnesium may cause interactions with certain medications. According to the University of Maryland Medical Center, people suffering from heart or kidney disease should use magnesium supplementation only under their doctor's supervision.
References
- Office of Dietary Supplements: Magnesium
- "Obstetrics and Gynecology"; Oral Magnesium Successfully Relieves Premenstrual Mood Changes; F. Facchinetti, et al.; August 1991
- "Medical Hypotheses"; Rapid Recovery from Major Depression Using Magnesium Treatment; G. Eby and K. Eby; 2006
- "Herbs and Nutrients for the Mind"; Chris D. Meletis, N.D., and Jason E. Barker, N.D.; 2004
- "Psychopharmacology"; The Effects of an Oral Multivitamin ...; D. Carroll, et al.; 2000
- "Current Medical Research and Opinion"; Double-Blind, Randomised, Placebo-Controlled Study...; M. Hanus, et al.; January 2004
