MAGNESIUM, MASTER MOOD REGULATOR
Magnesium as a mineral is utilized by every single cell and is responsible for over 300 enzymatic co-factors. Magnesium is especially essential to our brain, heart, vascular health, bone formation, activating vitamin D, regulating blood pressure, our muscles and nerve conductions, in the synthesis of DNA and RNA and essential in regulating our Central Nervous System.
Our CNS requires large stores of magnesium to support production and healthy conversation of GABA, an anti-anxiety neurotransmitter. Magnesium also plays a critical role in the production of serotonin, our feel good hormone and in lowering and regulating our fight or fight hormones; adrenaline and cortisol.
Common symptoms of magnesium deficiency include
• irritability, nervous tension, anxiety, chronic worry and depression
• Hostility, quick to react or belligerence
• hypertension, changes in heart rhythm
• poor concentration, poor memory, ADHD
• leg cramps, neck, shoulder tension, facial tics and twitches, tremors and seizures
• headaches, emotional PMS
• sleep disturbance
• fatigue
Causes of magnesium depletion
• chronic stress from demanding jobs or relationships can dysregulate our cortisol and adrenaline production
• alcohol, caffeine, soft drinks and processed foods especially white flour products
• lack of magnesium rich foods
• excessive sweating
• certain common medications - anti-fugal, diuretics, proton pump inhibitors, chemotherapy, allergy and asthma mediations.
• compromised digestion - since magnesium is absorbed by the small intestine, a deficiency of magnesium is common with constipation, chronic diarrhea IBS, Crohn’s, celiac, diabetes and insulin resistance
• breast-feeding and pregnancy increase magnesium needs
Foods rich in magnesium
Dark Leafy greens such as spinach, collard greens and kale, almonds, cashews and brazil nuts, legumes, beans and white grains, dark chocolate, bananas, tofu and avocados.
An estimated 50-60% of our magnesium is stored in our bones, and less than 1% in our blood. The rest is found in cells of our muscles, heart and liver. With less than 1% found in our blood, testing blood serum levels would not reflect an adequate assessment of our magnesium levels.
Results from a 2012 study suggested that the vast majority of American are not getting enough magnesium in their diets.
Types of magnesium supplements - look for chelated magnesium which improve its absorption.
• Magnesium glycerinate is gentle of the digestive tract and has demonstrate clinical benefits for mood disorders, sleep disturbance and ADHD.
• Magnesium malate like its glycerinate is highly bioavailable, its has a more laxative effect than the glycerinate version.
• Magnesium threonate, a superior form of magnesium which has shown to easily cross the blood-brain barrier and penetrate cell membranes, including the mitochondria. This more expensive form of magnesium has demonstrated its’ ability to improve short and long-term memory, cognitive function and learning.
• Magnesium citrate is the most laxative type of magnesium, avoid with soft stools.
• Magnesium chloride has been found to have the highest bioavailability due to its superior solubility in water, especially ideal for mood disorders.
If you are experiencing any of the above symptoms, daily supplementation with magnesium is in order. The NIH recommends daily supplementation at around 300 to 430 milligrams for most adults. Magnesium dosages should be titrated to bowel tolerance since magnesium can act as a laxative.
