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Magnesium for Depression

Does Magnesium Help With Depression? If you feel sad, tired, and cranky, your doctor may suggest magnesium for depression. "We think of magnesium as just a trace mineral, but it's involved in hundreds of functions in the body, some of which impact mood," says James Greenblatt, MD, an integrative psychiatrist in Auburndale, Massachusetts, and an assistant clinical professor of psychiatry at Tufts University School of Medicine in Boston. Research has shown that magnesium can be another powerful tool in your toolbox to treat depression. A 2023 review of seven clinical trials found that magnesium supplements significantly improved symptoms of depression. "Magnesium alone is rarely enough to treat depression, but when I've used it in patients, along with other treatments like talk therapy and antidepressants, I've found that it helps," explains Greenblatt. There may be other reasons why magnesium helps to improve depression, too. One very small study published in Medical Research Archives found that people who took a daily gram of magnesium for two weeks reported improvements in sleep quality. "If you're well rested, you're better able to manage your mood and stress levels," says Greenblatt. Magnesium Deficiency and Depression It's thought that as many as half of all Americans may be low in magnesium, a nutrient that helps to regulate your muscles and nerves, manage your blood pressure and blood sugar, and make protein, bone, and DNA. If your body doesn't have enough magnesium, it can put you at risk of mental health conditions like depression and anxiety. A 2019 study published in the journal Nutrients found that people with low blood levels of magnesium were more likely to have symptoms of depression. "Magnesium itself increases GABA, a brain chemical that helps you feel calm," explains Suruchi Chandra, MD, an integrative psychiatrist in Bethesda, Maryland. "It works in a very similar way to anti-anxiety medications such as alprazolam (Xanax)." Magnesium does other things, too. It regulates other brain chemicals, such as glutamate and serotonin, that keep you calm and in a good mood, said Greenblatt. It also works indirectly to lower levels of stress hormones such as cortisol in your body. "It helps to control the release of ACTH, a hormone that stimulates the release of cortisol from your adrenal glands," Greenblatt explains. There are a couple of common reasons why people may be low in magnesium. "The vegetables we eat now don't have the same levels of nutrients such as magnesium as they did one hundred years ago," says Greenblatt. And many of us walk around chronically stressed – and stress has been shown to lower magnesium levels, adds Chandra. "This creates a snowball effect – the lower your magnesium levels are, the more stressed, anxious, and depressed you feel, which in turn depletes your body of magnesium even more," she explains. You can get a blood test to check for a magnesium deficiency, but these aren't always reliable, says Chandra. "Magnesium is mostly stored in our bones and other organs like our brain, so even if your blood levels of magnesium are normal, you could still be deficient," she explains. What Is the Best Magnesium for Depression? There's no one best magnesium for depression. But magnesium glycinate for depression is very popular, says Greenblatt. This supplement is a combination of the mineral magnesium and the amino acid glycine. Glycine, which is also found in high-protein foods like meat and beans, has antioxidant properties, which may also help with depression. It comes in many forms, including pills, powders, and gummies. There are other forms of magnesium, like magnesium oxide and magnesium-I-threonate. But Greenblatt recommends you try magnesium glycinate first. "Magnesium oxide isn't well absorbed by your body, and it can cause GI upset and diarrhea," he says. Magnesium-I-threonate is better absorbed, but it tends to be more expensive than other forms, he adds. "With magnesium glycinate, more of the magnesium tends to be absorbed, and it usually has fewer GI-related side effects," says Greenblatt. Magnesium for Depression Dosage It's hard to know an exact dosage for magnesium for depression, as studies have looked at different amounts. The recommended dietary allowance (RDA) is 400-420 milligrams (mg) for adult men and 310-320 mg for women. But the National Institutes of Health recommends adults take no more than 350 mg of magnesium as a supplement every day. It's less than the RDA because most people will get more magnesium naturally through food and drinks. People with depression may benefit from a slightly higher dose, of about 500 mg, says Greenblatt, as long as they are under a doctor's supervision. In these situations, break your magnesium dose up into two to three doses, which helps it be absorbed more easily into your bloodstream, he added, and take one of those doses before bed, to encourage and enhance sleep. If you also take a vitamin D supplement, Greenblatt recommended that you take at least one of those doses at the same time. "Magnesium tends to enhance vitamin D absorption," he explains. While magnesium is generally very safe, high amounts can cause side effects that include: If you notice any of the above symptoms, let your doctor know right away. They may want to decrease your dose, or have you stop taking magnesium entirely. Food Sources of Magnesium for Depression You can also try to get magnesium from food. This is a very safe option, since your kidneys will get rid of any magnesium that you don't need through your pee. Some good food sources include: Dark green leafy vegetables like spinach or swiss chard Nuts like almonds, peanuts, and cashews Seeds Whole grains like brown rice Oatmeal Beans Salmon Beef Poultry Dark chocolate that's at least 70% cocoa Milk and yogurt Magnesium and Antidepressants You may wonder if it's safe to take magnesium and antidepressants together. The answer is yes. "Generally, we see the best results if we use the two together," says Greenblatt. "While magnesium may be enough for someone with very mild depression, people who have moderate to severe depression will usually require prescription medications." You also should never take magnesium supplements without first talking to your doctor, he stressed. In general, people shouldn't take magnesium if they already have kidney or heart disease. It can also interact with certain medications, such as: Takeaways If you have depression, you may benefit from taking a magnesium supplement. Research suggests it may improve your symptoms. Magnesium itself increases levels of GABA, a brain chemical that helps you feel calm. The best form of magnesium to use is magnesium glycinate. Just talk to your doctor before you take it, to make sure it's safe, and you are on the correct dose.