Supplements for Brain Health Support Series Week 36 Magnesium

Welcome to the Brain Health Support Series where each week we will bring you one scientifically studied nutritional supplement to help support brain function including stress and mood elevation.

This week we are looking at: Magnesium

One insidious way mood and stress affect your body and brain is by depleting essential vitamins and minerals just when you need those most. Stress consumes excessive key vitamins and minerals and, if you don’t replace them with the right foods and supplements, stress, anxiety and mood swings can worsen.

The production of stress hormones and neurotransmitters consume a big chunk of these nutrients’ reserves and because stress largely shuts down the digestive system, less of them get absorbed from the food you eat. Consequently, your supply of anti-stress vitamins and minerals is decreased … and your tolerance to stress is lowered.

Many bad habits that people gravitate to when they’re stressed and anxious, like alcohol, caffeine, smoking, sugar, and recreational drugs, also deplete ital nutrients and unfortunately, so do many prescription drugs. Ironically, this includes anti-anxiety medications!

How can you stop this downward spiral? You can start by eating a diet rich in the right vitamins and minerals as a first step, and then supplement with quality, high-purity supplements that will top-up any deficiencies.

The following nutritional supplementation information purported to help support stress, anxiety, and other cognitive issues is based on my own research online through articles, medical papers, and online seminar events. You are welcome to do your own research.

Magnesium (as magnesium citrate)

For many people, a magnesium deficiency causes noticeable negative symptoms – including muscle aches or spasms, poor digestion, anxiety, and trouble sleeping. Yet, magnesium deficiency is often overlooked and rarely tested. Therefore, magnesium may be one of the most underutilized but most necessary supplements there is.

Magnesium deficiency is one of the most common causes of sleep issues, leg cramps, anxiety, muscle and emotional tension, heart palpitations, and restless leg syndrome. Magnesium is also great for adrenal support and liver detoxification.

Considering all of the important roles that magnesium plays in the body – and the fact that a magnesium deficiency is one of the leading nutrient deficiencies in adults, with an estimated 80 percent being deficient in this vital mineral – it’s a good idea to consider taking magnesium supplements regularly and eating magnesium-rich foods.

Magnesium citrate is also a saline laxative that is thought to work by increasing fluid in the small intestine. It usually results in a bowel movement within 30 minutes to 3 hours.

 Magnesium and Brain Heath

The exploration of the gut-brain axis is top of mind these days, however, research is now finding that nutritional deficiencies (common in our culture) can also affect our brain health and contribute to inflammatory conditions within the brain such as; depression, anxiety, alzheimer’s, other memory issues, insomnia, and certain brain related conditions.

 Recent research focuses on various forms of magnesium supplementation as an adjunct therapy for brain health. According to Dr Emily Deans in her piece Magnesium and The Brain: The Original Chill Pill, When you start to untangle the effects of magnesium in the nervous system, you touch upon nearly every single biological mechanism for depression.

Although often viewed as such, the brain is not some separate entity within our body; it is connected to our entire system and works synergistically with the nutrients we consume. In his book The Oscillating Brain: ‘How Our Brain Works’ By Timothy D. Sheehan, M.D., Sheehan explains the structure and function of the brain, and breaks down thoroughly how the brain actually works.

Sheehan states, “We’ve traditionally viewed the brain as a black box- a system that can be approached only in terms of input and output without actually understanding how it works.”

Sheehan describes the mechanism of magnesium in the brain. Magnesium ions are the ‘gatekeepers’ between NMDA (short for N-methyl D aspartate) neuroreceptors and the cell membranes. These neuroreceptors are responsible for both short-term and long-term memory.

Without adequate magnesium, there is essentially no ‘soldiers at the gate’ to block the free flow of ions, and this can lead to cell death, and issues related to short- and long-term recall 2. There are many brain health issues that can be impacted by magnesium.

Magnesium and Stress, Anxiety, and Depression

Magnesium aids the brain with regulation of excessive cortisol related to stress. According to Science Daily, magnesium can help reduce the release of adrenocorticotrophic hormone (ACTH). Magnesium has a direct impact on the function of the transport of protein p-glucoprotein, and can influence the access of corticosteroids to the brain. They concluded that all of these systems are involved in the pathophysiology of stress and depression.

Magnesium ion neuronal deficits may be induced by stress hormones, excessive dietary calcium as well as dietary deficiencies of magnesium. Aside from depression, there are other areas of brain health magnesium levels can affect, such as migraine headaches, and cognitive decline/memory issues.

-Source: https://www.ancient-minerals.com/magnesium-brain-health/

Magnesium in the Central Nervous System

The treatment of major depression (MD) is still a major unmet medical need in the majority of patients. Sixty percent of cases of MD are treatment-resistant depression (TRD), showing that classical treatments for MD are poorly effective to non-effective.

Magnesium and Major Depression

Magnesium has been largely removed from processed foods, especially refined grains, in the Western world, harming the brain and causing mood disorders. Magnesium deficiency causes N-methyl-D-aspartate (NMDA) coupled calcium channels to be biased towards opening which causes neuronal injury and neurological dysfunction, which we believe results in MD.

Oral administration of Mg to animals produced antidepressant-like effects that were comparable to those of antidepressant drugs. Cerebral spinal fluid (CSF) Mg has been found to be low in suicidal TRD. The first report of Mg treatment for agitated depression was published in 1921 showing success in 220 out of 250 cases. One 2008 randomized clinical trial showed that Mg was as effective as the tricyclic antidepressant imipramine in treating MD.

Inflammatory System and Magnesium

Magnesium depletion has been studied for its effects on inflammatory markers. Feeding rats Mg-depleted food led to a nearly 3-fold increase in plasma IL-6, a significant increase of fibrinogen and other acute phase proteins and a significant reduction in Zn (Malpuech-Brugere et al., 2000).

Animal Models and Magnesium

Animal models have provided insight into roles of stress on Mg status, effects of Mg deficiency, and effects of Mg treatment in depression.

Mg is involved in behavioural control in rats. Mg deficiency led to a reduction in offensive behaviour and an increase in defensive behaviour (Kantak, 1988).

Low Mg mice showed a more restless behaviour, a more aggressive behaviour under stressful conditions and higher brain and urine NA levels compared to mice with high erythrocyte Mg. It is not clear if a correlation between intraerythrocyte and intraneuronal Mg concentration exists.

Of importance is that Mg deficiency leads to depression-like changes and that Mg administration has “therapeutic” effects on depression-like behaviour.

Human Studies and Magnesium

There are a number of open label studies on therapeutic effects of Mg administration in treating depression, depression-like and anxiety illnesses. As early as 1921 a report on the therapeutic effect of Mg was published in the first issue of the American Journal of Psychiatry (and immediately forgotten). In 220 out of 250 doses of magnesium sulphate (one or two cc of a 25 or 50 percent solution) given hypodermically to 50 patients having agitated depression, with several having various other agitated states, treatment caused patients to relax and sleep from four to six hours resulting in a 90% success rate for Mg (Weston, 1921-22).

 The sedative side effects from giving too much Mg were quickly and easily reversed by giving similar amounts of calcium chloride given hypodermically.

Later studies showed a beneficial effect of Mg in treatment of rapid cycling bipolar disorder in ten patients (Chouinard et al., 1990) in an open label study for periods up to 32 weeks. Magnesium was found to produce clinical results at least equivalent to those of lithium in 50% of patients. The possibility that Mg could replace or improve efficacy of lithium without side effects as a preventive treatment of manic-depressive illness was suggested.

Mood stabilizing properties of Mg have been demonstrated in case reports in patients with mania (Pavlinac et al., 1979). In an open study with intravenous magnesium sulphate used as a supplementary therapy to lithium, benzo- diazepines, and neuroleptics in mania, marked clinical improvement was observed in the 10 patients included. This was accompanied with a significant reduction in requirement for neuroleptic and benzodiazepine (Heiden et al., 1999). In a further open trial in mania, the effect of a Mg–verapamil combination was comparedwith that of verapamil alone, and the combination was superior for manic symptoms (Giannini et al., 2000).

Four case histories were presented showing rapid recovery (less than 7 days) from MD using 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime (Eby and Eby, 2006).

Related and accompanying mental illnesses in these case histories, which were also benefited, included traumatic brain injury, headache, suicidal ideation, anxiety, irritability, insomnia, cocaine, alcohol and tobacco abuse, hypersensitivity to calcium, short- term memory loss and IQ loss. Post partum depression (PPD) appeared prevented in several case histories with Mg, wherein the patients had previously had severe PPD without Mg.

The possibility that magnesium deficiency is the main cause of most MD and related mental health problems, including IQ loss and addiction, was described as enormously important to public health and was recommended for immediate further study (Eby and Eby, 2006). Magnesium was usually claimed as effective for treatment of depression in general use, by depressives who had read “Depression Treatment: A Cure for Depression using Magnesium?” on the Internet (Eby, 1999-2010).

We are concerned that there were only a few clinical trials of Mg for human depression found. We suggest that future trials be of larger populations in formal, double blind, placebo- controlled clinical trials, or comparative trials against a proven antidepressant such as imipramine 50 mg daily. Only when evidence of efficacy has become clearer are physicians likely to adopt Mg for MD.

Conclusions

Lack of definitive, large-scale, double-blind, placebo-controlled clinical trials is the limiting factor for making strong treatment recommendations using Mg. Countering that point of view is the good safety of Mg compared to side-effect prone antidepressant and anti-anxiety medications.

From evidence reviewed here and from the 2010 review by Eby and Eby, the relationship between low Mg intake as a risk factor for MD appears to have extremely important preventative and treatment implications. A dietary supplement of 600 to 800 mg/day Mg (other than magnesium oxide) should be a universal prevention strategy.

Mechanisms, which lead to CNS Mg depletion, should be further studied in an effort to discover new targets and medication for MD. Evidence for a Mg regulation effect of psychoptropic drugs already exists, however the exact mechanism is unclear.

Reasonable candidates go beyond monoaminergic mechanisms and may include manipulation of the renin-angiotensin- aldosterone system and, less studied, specific Mg transport mechanisms. The best direct measurement of brain Mg is by phosphorus NMR spectroscopy, but this will probably be reserved for research purposes.

Although more research is clearly needed, we suggest that it is past time to give Mg in appropriate doses and to reduce intake of calcium, glutamate and aspartate for the prevention and treatment of MD, especially TRD, and anxiety, since we can expect rapid improvements in patient health and major reductions in patient expenses without side effects.

We did not pay attention to those early Mg and brain pioneers Meltzer and Auer in 1905 and other magnesium researchers over the last 100 years and we may pay the price today.

-Source: https://www.ncbi.nlm.nih.gov/books/NBK507265/

8 Ways Magnesium Relieves Anxiety and Stress

1. Magnesium Increases Relaxing GABA

One way magnesium counters stress is by binding to and stimulating GABA receptors in the brain. (5) GABA (gamma-aminobutyric acid) is a primary inhibitory neurotransmitter, one that slows brain activity. When GABA is low, your brain gets stuck in the “on” position and it becomes impossible to relax.

 If you are easily overwhelmed, disorganized, always find something new to worry about, or lay awake with racing thoughts, you likely have low GABA levels.

Low GABA is associated with numerous stress-related disorders including generalized anxiety disorder, panic attacks, irritable bowel syndrome, and involuntary movement syndromes such as Parkinson’s. (6)

2. Magnesium Reduces Stress Hormones

Excess cortisol contributes to anxiety, brain fog, depression, mood swings, memory loss, dementia, concentration problems, insomnia, and mental disorders of all kinds. (7) Excess cortisol contributes to anxiety, brain fog, depression, mood swings, memory loss, dementia, concentration problems, insomnia, and mental disorders of all kinds. (7)

Magnesium restricts the release of stress hormones and acts as a filter to prevent them from entering the brain. (8)

Carolyn Dean, MD, ND, author of the perennial bestseller The Magnesium Miracle, has found magnesium deficiency to be a major contributor to anxiety and panic attacks. She explains that when you are under stress, your body creates stress hormones that cause a cascade of physical effects, all of which consume magnesium.

After studying the effects of magnesium for decades, she has found the link between anxiety and magnesium to be so strong that she emphatically states that to put an end to anxiety, you must boost your magnesium level.

One of the most common signs of magnesium deficiency is muscle tightness and cramping. Tight muscles don’t just make you feel tense, they actually trigger the flight-or-fight response which, in turn, releases the stress hormones epinephrine and cortisol. (9) Taking magnesium can help your muscles relax and end this downward cycle.

3. Magnesium Is Anti-Inflammatory

Another way magnesium addresses anxiety is via its anti-inflammatory properties. (10) Chronic inflammation can take hold anywhere in the body, even in your brain. Brain inflammation has been linked to numerous neurological and psychiatric disorders, including anxiety, depression, substance abuse, schizophrenia, bipolar disorder, Alzheimer’s, and Parkinson’s. (11, 12, 13)

3. Magnesium Is Anti-Inflammatory

Another way magnesium addresses anxiety is via its anti-inflammatory properties. (10) Chronic inflammation can take hold anywhere in the body, even in your brain.

Brain inflammation has been linked to numerous neurological and psychiatric disorders, including anxiety, depression, substance abuse, schizophrenia, bipolar disorder, Alzheimer’s, and Parkinson’s. (11, 12, 13)

4. Magnesium May Remove Heavy Metals

Heavy metals like mercury, lead, and aluminium are linked to anxiety, as well as a long list of neurological disorders. (19) Unfortunately, they can cross your brain’s filter, the blood-brain barrier, and accumulate in the brain. (20)

There’s some evidence that magnesium binds with and removes heavy metals from the body. (21) This is a good start, but it’s unsure whether magnesium can remove heavy metals from the brain.

Many websites claim that magnesium malate can cross into the brain and remove metals, but I have not found the research to back this up.

5. Magnesium Increases Brain Plasticity

Your brain’s ability to heal itself, create new brain cells, and make new neural connections throughout life is known as neuroplasticity, or brain plasticity. Magnesium is one of the few nutrients known to increase brain plasticity. (22)

Interestingly, there’s evidence that increasing magnesium intake can enhance the effectiveness of cognitive behavioral therapy when it’s used for treating anxiety disorders. (23) This may be due to an increased level of brain plasticity, enabling your brain to rewire itself to not be so anxious.

6. Magnesium Lifts Depression

If you experience anxiety, you may also experience depression since these two disorders often go hand in hand. In fact, 90% of those with an anxiety disorder experience depression and 85% of those with major depressive disorder are diagnosed with an anxiety disorder. (24)

Magnesium can help with both. (25) One study found that magnesium was as effective as antidepressants in treating depression. (26)

Another study found that supplemental magnesium glycinate or magnesium taurinate provided significant relief from general depression and major depressive disorder fast, often within a week. (27)

Magnesium helps depression by raising levels of the mood-boosting neurotransmitter serotonin. (28) Additionally, magnesium supplementation has proven beneficial for ADHD, bipolar disorder, and schizophrenia which can also occur along with anxiety. (29, 30, 31)

7. Magnesium Keeps Blood Sugar Stable

Magnesium stabilizes blood sugar levels and that is good news for your brain. (32) Your brain’s main fuel source is glucose and it needs a steady supply. When your brain doesn’t get the fuel it needs and your blood sugar drops too low, your adrenal glands kick in to release epinephrine and cortisol. This causes stored sugar to be released to bring your blood level back to normal. (33)

If you’ve ever experienced a low blood sugar attack, you know how anxious it can make you feel. The symptoms of a hypoglycemic attack feel amazingly like an anxiety attack — nervousness, shaking, sweating, rapid heartbeat, and dizziness. If you suspect your anxiety is related to hypoglycemia, it’s critical that you watch your diet.

Limit your intake of refined carbohydrates and eat protein, healthy fats, and complex carbohydrates instead and, take a magnesium supplement. Research shows that taking 340 mg per day can prevent blood sugar from dipping too low in people with hypoglycemia. (34)

8. Magnesium Enhances Overall Mental Well-Being

Addressing a magnesium deficiency can have a profound impact on your life. You can expect to experience better overall mental well-being — feeling happier, more relaxed, and more resilient to stress, and having improved focus and concentration, increased energy, and better sleep — once you’ve optimized your magnesium intake. It’s easy to see how making this one change could make you feel less anxious and more in control of your life.

How Modern Life Robs You of Magnesium

So now you know how significantly magnesium impacts your mental health and well-being. But you might be wondering why deficiency has become so common, and whether you get enough magnesium.

The dietary intake of magnesium has plummeted over the past 100 years. At the beginning of the 20th century, the average American consumed 500 mg daily. Now the average daily intake is around 200 mg. The result is that upwards of 75% of Americans have subpar levels of magnesium. (35)

Here are the main reasons magnesium deficiency has become so prevalent.

·        We’re eating more refined foods, which contain very little magnesium.

·        Even the healthiest foods can be low in magnesium since most are grown in mineral-depleted soil. (36)

·        Many of us live where fluoride is added to our water. Fluoride binds to magnesium, making it less bioavailable. (37)

-Source: https://bebrainfit.com/magnesium-anxiety-stress/

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