One Mineral to Drastically Reduce Anxiety, ADHD and Depression

Alright my friends, I can honestly say that magnesium has been a LIFE SAVER for so many years, for a good reason.

Optimal magnesium levels go a very long way when it comes to anything and everything brain-related. Whether you’re wanting to wake up feeling alive and energized, focus on the task at hand, remember everything on your daily ‘to do’ list, or just get a good night’s rest, you need an ample amount of magnesium to accomplish it. In addition to supporting the health of your nerves themselves, magnesium also helps with occasional head tension & discomfort and supports a relaxed mood.

Magnesium is a cofactor in more than 325 enzymatic reactions—in DNA and neurotransmitters; in the bones, heart and brain; in every cell of the body. 

Unfortunately, a deficiency of this crucial mineral is the most common nutritional deficiency today.

 Fortunately, supplementation with magnesium is the most impactful integrative supplement  you can turn to, particularly in depression and ADHD.

Why is magnesium deficiency so common, and why is restoring the mineral so essential to mental and emotional well-being and behavioral balance? 

The rest of this dialogue addresses those two questions, and presents aspects of this critical therapeutic approach.

Let’s Talk Magnesium Deficiency

The population is deficient in magnesium—found abundantly in whole grains, beans and legumes, nuts and seeds, and leafy greens, as well as cocoa and molasses—for several reasons.

 

1st: Soil depletion.

Intensive agricultural practices rob the soil of magnesium and don’t replace it. 

As a result, many core food crops—such as whole grains—are low in magnesium. 

A recent paper put it this way:

 Magnesium’s “importance as a macronutrient ion has been overlooked in recent decades by botanists and agriculturists, who did not regard Mg deficiency in plants as a severe health problem. 

However, recent studies have shown, surprisingly, that Mg contents in historical cereal seeds have markedly declined over time, and two thirds of people surveyed in developed countries received less than their minimum daily Mg requirement.”

2nd: Food processing.

 Magnesium is stripped from foods during food processing. For example, refined grains—without magnesium-rich germ and bran—have only 16% of the magnesium of whole grains. [2]

3rd: Stress. 

Physical and emotional stress—a constant reality in our 24/7 society—drain the body of magnesium. 

In fact, studies show inverse relationships between serum cortisol and magnesium—the higher the magnesium, the lower the cortisol. Stress robs the body of magnesium—but the body must have magnesium to respond effectively to stress.

Other factors. 

Many medications—such as medications for ADHD—deplete magnesium. 

So does the intake of alcohol, caffeine and soft drinks.

The result: In 1900, the average intake of magnesium was 475 to 500 mg daily.

 Today, it’s 175 to 225 mg daily.

 Which means that only one-third of adult Americans get the daily RDA for magnesium—320 mg for women, and 420 mg for men. (And many researchers consider the RDA itself inadequate.)  

And that magnesium deficit causes deficits in health. 

Magnesium deficiency has been cited as contributing to brain function, hypertension, type 2 diabetes, obesity, osteoporosis and certain types of cancer. 

But detecting that deficiency in laboratory testing is difficult, because most magnesium in the body is stored in the skeletal and other tissues. 

Only 1% is in the blood, so plasma levels are not a reliable indicator. 

That means a “normal” magnesium blood level may exist despite a serious magnesium deficit. An effective therapeutic strategy: Assume a deficit is present, and prescribe the mineral along with other appropriate medical and natural treatments. 

That’s particularly true if an individual has symptoms such as anxiety, irritability, insomnia and constipation, all of which indicate a magnesium deficiency.

I Say We Rename it: The Mind Mineral

Some of the highest levels of magnesium in the body are found in the central nervous system, with studies dating back to the 1920s showing how crucial magnesium is for a balanced brain…

It’s known, for example, that magnesium interacts with GABA receptors, supporting the calming actions of this neurotransmitter. 

Magnesium also keeps glutamate—an excitatory neurotransmitter—within healthy limits. 

Individuals with higher magnesium levels also have healthy amounts of serotonin - which is all made in the gut.

And further, the synthesis of dopamine requires magnesium.  THis is critically important if you have ADHD. 

In summary, the body needs magnesium to create neurotransmitters (biosynthesis) and for those neurotransmitters to actually transmit. 

Magnesium also acts at both the pituitary and adrenal levels. In the pituitary gland, it modulates the release of ACTH, a hormone that travels to the adrenal glands, stimulating cortisol release. 

In the adrenal gland, it maintains a healthy response to ACTH, keeping cortisol release within a normal range. 

As a result, magnesium is a must for maintaining the homeostasis of the HPA axis. 

Given all these key mechanisms of action, it’s not surprising that a lack of the mineral can produce psychiatric and other types of problems. 

A person may have: 

Difficulty with memory and concentration. Depression, apathy and fatigue. 

Emotional lability. Irritability, nervousness and anxiety. Insomnia. Migraine headaches. Constipation. PMS. Dysmenorrhea. Fibromyalgia. Autism. ADHD. 

Fortunately, studies show that magnesium repletion—restoring normal levels of the mineral—produces positive changes in mood and cognition, healthy eating behavior, healthy stress responses, better quality of sleep, and better efficacy of other modalities, such as medications. 

Enjoy the episode.  If you need support sorting through what brand and product is best for you, please do reach out and I'll walk you through an assesment to determine the best options for you!

xo Kassandra

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