Magnesium: The Vital Mineral for Mental Health

Magnesium, often referred to as the "miracle mineral," is crucial not only for physical health but also for mental well- being. Despite its significance, magnesium is the most common nutritional deficiency among mental health patients, and up to 75% of Americans don't get enough of this essential nutrient. The connections between magnesium and mental health are profound, highlighting the need to prioritize this mineral in our daily lives.

Research reveals several striking links between magnesium and mental health. Here are some fun facts about magnesium. People with very low magnesium intake are significantly more likely to experience depression. Conversely, those with the highest dietary magnesium intake report the lowest depression scores. About 95% of children with ADHD are magnesium deficient, underscoring its importance in managing attention and hyperactivity. Magnesium is essential for converting vitamin D into its active form, further supporting mood and cognitive health.

Magnesium is essential for countless physiological processes, making it indispensable for overall well-being. Magnesium supports the body by maintaining a healthy heart rhythm and blood pressure. Magnesium boosts neural plasticity, promoting brain adaptability and learning.

It strengthens bone health and prevents issues like osteoporosis and plays a critical role in energy production. Magnesium serves as a cofactor in hundreds of enzymatic reactions, supporting everything from metabolism to neurotransmitter function. It also enhances mood, attention, sleep quality, and anxiety management.

A deficiency in magnesium can have widespread effects on the body and mind. Common symptoms include:
• Muscle cramps/spasms/twitches • Insomnia /difficulty sleeping
• Anxiety
• Headaches
• Mood swings
• Confusion or
• trouble concentrating
• Abnormal heart rhythms
• Numbness or tingling in hands and feet • Uterine cramps (in women)
• May need lab test

Excessive magnesium intake can lead to side effects such as:
- Loose stools
- Dizziness or nausea
- Decreased reflexes
- Flushing or, in severe cases, bladder paralysis
- Drowsiness and in severe cases respiratory depression

Certain factors and lifestyle choices can deplete magnesium levels, making deficiency
more likely. These include medications as some drugs interfere with magnesium absorption. Chronic stress impacts magnesium stores in the body. Alcohol and caffeine increase magnesium excretion. Soft Drinks contain phosphorus and high levels can reduce magnesium availability.

Thankfully, there are many ways to restore magnesium levels. Dietary sources include leafy greens, nuts, seeds, and whole grains. For additional support, consider these supplements:
1. **Magnesium Glycinate**: Known for its calming eUects, ideal for mental health.
2. **Magnesium Citrate**: Great for both supplementation and addressing constipation.
3. **Magnesium Threonate**: Optimized for brain health and cognitive support.
4. **Topical Magnesium**: Magnesium oil or Epsom salt baths can be absorbed through the skin for relaxation and muscle recovery.

Note: Avoid magnesium oxide as it's primarily used for treating constipation rather than for
systemic absorption.

Magnesium is undeniably a cornerstone of both mental and physical health. Its importance for mental health cannot be overstated, with deficiencies linked to depression, anxiety, and ADHD. Prioritizing magnesium through diet or supplementation can yield significant benefits for overall health and well-being. As research continues to uncover its far-reaching impact, one thing is clear: magnesium deserves a place at the forefront of any wellness strategy.

*Note, this is not medical advice, this is for educational purposes only. Please speak to your primary doctor or contact Tracy to schedule an integrative consultation.

TracyHawseNP@gmail.com or call 603-270-9217 ext 709.








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