Discover How Magnesium Helps to Support a Calm and Clear Mind

The AHA! Team — Fri, 24 Jan 2025 08:06:12 +0000

Sara Middleton via NaturalHealth365 – Are you or someone you love one of the 300+ million people living with an anxiety disorder? If you are, we don’t blame you for being frustrated by conventional treatment options. Anti-anxiety drugs and antidepressants come with unpleasant side effects like weight gain, fatigue, and restlessness. So, if you’ve wondered if you’ll ever find a natural solution for your mental health trouble, you may want to start with magnesium. A 2024 study published in Current Pharmaceutical Design examined magnesium’s mental health benefits, focusing on its effects on anxiety. The researchers found that magnesium plays a crucial role in easing anxious thoughts and feelings by participating in key enzymatic reactions that stabilize neurotransmitters and aid in their release. In an earlier study, a team of researchers conducted a randomized controlled trial on the effects of magnesium supplementation for depression. Let’s take a look at what these scientists found. Magnesium supplementation improves quality of life in people with anxiety, study reveals In their study, the researchers recruited 126 adults from an outpatient clinic and randomly assigned them to a control group or a group that received magnesium supplements. After 6 weeks, the researchers discovered that daily magnesium supplementation improved depression and quality of life. “Similar effects,” the authors say in their conclusion, “were observed regardless of age, gender, baseline severity of depression, baseline magnesium level, or use of antidepressant treatments.” Incredibly, these positive effects were seen within as little as two weeks. Compare this to antidepressants, which typically take up to 2 to 3 months to start having any impact – if at all, since they don’t work for everyone. It’s not hard to imagine how magnesium may prove to be an effective natural solution for anxiety. For one thing, this essential mineral is involved in hundreds of physiological processes within the body – including those involving hormone function and regulation. Plus, other studies indicate that magnesium deficiencies are associated with an increased risk for depression, so it makes sense that by correcting a deficiency, a person may resolve or drastically improve their depressive or anxious symptoms. Amazingly, at least 50 percent of all Americans are magnesium deficient anyway! It’s time that more doctors and psychiatrists talk to their patients about natural options for their mental health issues, in addition to or even instead of toxic and conventional medications. Here’s how much magnesium you need and where to get it in your diet The authors of this study gave the experimental group 248 mg of magnesium per day in an over-the-counter supplement form. This is actually a conservative amount, at least according to the National Institutes of Health’s Office of Dietary Supplements. Generally, men and women are recommended to consume around 400 to 420 mg and 310 to 320 mg daily (respectively). Magnesium is safe and well-tolerated, but if you take too much too quickly, you may experience things like stomach upset and diarrhea. So, introduce your natural supplement slowly, and in the meantime, be sure to consume magnesium-rich foods like organic avocados, nuts and seeds, salmon, legumes, and dark chocolate. Sources for this article include: NIH.gov Dr-Rath.com NIH.gov ADAA.org Everydayhealth.com Healthline.com Verywellmind.com Healthline.com To read the original article click here.

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The Warning Signs of a Magnesium Deficiency

AHA Publisher — Tue, 25 Aug 2020 07:00:48 +0000

Lori Alton via NaturalHealth365 – As a macronutrient crucial to good health, magnesium is no slouch. This powerful mineral takes part in about 300 enzyme activities going on in your body, impacting everything from protein synthesis to blood pressure regulation. Magnesium is also vital to a number of energy-related functions, earning it the reputation as the body’s ‘energizer’. Surprising, to most people, magnesium is responsible for: Bone development Synthesis of DNA, RNA and the antioxidant glutathione Plus, the active transport of potassium and calcium ions across cellular membranes, which is critical to such bodily functions as muscle contraction, nerve impulse conduction, and proper heart rhythm. What Are the Warning Signs of Magnesium Deficiency? When your body is short of magnesium for an extended period of time, it takes a toll on your health. Signs of a magnesium deficiency include anxiety, irritability, weakness and fatigue, as well as a general feeling of energy depletion. Many health experts warn that if you experience: Ringing in the ears or hearing loss Unexplained muscle cramps or tremors Depression Abnormal heart function Or, kidney stones You may be magnesium deficient. While these symptoms may seem vague, they shouldn’t be ignored and when other health concerns are ruled out, magnesium deficiency should be suspect. While fatigue may be the prevailing symptom, a magnesium deficiency can wreak havoc inside your body. Lowered levels of magnesium can cause red blood cells to become fragile Research has shown that lowered levels of magnesium can cause red blood cells to become fragile, meaning fewer available to deliver much-needed oxygen to the body’s tissues. In addition to red blood cell issues depleting the body of energy, lowered magnesium levels can decrease your body’s efficiency at using stored energy and optimizing calorie burn. In addition, those with lower magnesium levels often experience a greater need for oxygen and an increased heart rate when exercising. Because of its role in maintaining bone structure, magnesium deficiency has also been linked to brittle bones and osteoporosis, while its role in glycolysis can promote further insulin resistance among those suffering from diabetes and related metabolic disorders when insufficient levels are available. Energize Yourself by Increasing Your Magnesium Levels The recommended daily allowance (RDA) for magnesium in adults over 30 is 420 mg/day for men and 320 mg/day for women. Young adults should get about 400 mg/day for men and 310 mg/day for women. And, while magnesium is widely available in leafy green vegetables, cereals and fruits, it’s estimated that between 68 and 75 percent of adults in the United States are magnesium deficient. A diet rich in magnesium is the best way to ensure enough magnesium for optimal health, allowing for vital metabolic function, and promoting healthy bone structure and cardiovascular health. Try to get five servings daily of magnesium rich foods, such as organic pumpkin seeds, sesame seeds, Brazil nuts, Swiss chard and kale. Getting adequate magnesium through the foods you eat provides a steadier supply of this vital macronutrient. This is important since your body is frequently using its stores of magnesium – especially people with an active lifestyle. Due to modern farming techniques, mineral-deprived soil quality and the consumption of processed foods – most people are getting only around 200 mg. of magnesium per day from their meals. Dr. Norman Shealy, MD, PhD – an American neurosurgeon and a pioneer in pain medicine – says, “every known illness is associated with a magnesium deficiency.” Bottom line: As a general rule, most people living in the Western world are deficient in magnesium. If you’re concerned about your health, be sure to have a qualified (integrative) physician check your levels. Remember, it’s a serious concern … but it can easily be fixed. Sources for this article include: Lifeextension.com, Oregonstate.edu, NIH.gov To read the original article click here.

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Discover How Magnesium Helps to Support a Calm and Clear Mind

The Warning Signs of a Magnesium Deficiency