Can Magnesium Really Help Reverse Depression?

The study that’s referenced in the post suggests that not eating enough magnesium can cause a magnesium deficiency and contribute to the onset of depression. It also advises that incorporating 125 to 300 milligrams of magnesium (either through food or supplements) into each meal and at bedtime can quickly improve depression symptoms. It’s worth noting that the study is based on research from 2006 from the journal, Medical Hypotheses. We know, we know, it’s not the most recent source. But it poses some important questions: how is magnesium even related to depression, and can taking more of it really improve your mood?

What is magnesium?

Magnesium is an essential mineral—meaning, that it’s incredibly vital for your overall well-being. It protects the nerve cells in your brain, regulates blood sugar and blood pressure, supports a healthy immune system, and so much more.

However, having a magnesium deficiency can seriously mess up important bodily functions. Research shows that low magnesium levels can cause injury to your nerves, disrupt brain functioning, and reduce serotonin (aka the “feel good” hormone that regulates your mood). All of these factors can increase your risk of developing depression, so it begs the question: can taking more magnesium really be the cure-all?

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This is what magnesium can help with

Like any other vitamin or mineral, magnesium on its own isn’t going to be a miracle worker. But, eating more magnesium through food or taking magnesium in supplement form is worth a try, as several studies boast its benefits. Here’s why you might consider upping your magnesium intake.

May help lower your stress levels 

We all experience stress from time to time, but too much of it can increase your risk of depression. But there’s also a vicious, never-ending cycle between your stress levels and magnesium intake. Too much stress can worsen your magnesium levels, while a magnesium deficiency can cause you to feel more stressed. However, adding magnesium to your diet or vitamin regimen can help block the neural pathways that send cortisol (your stress hormone) to your brain, per the Cleveland Clinic. In other words, a higher magnesium intake can help you feel more relaxed.

Can help boost mood 

One study published in PLOS One investigated whether taking magnesium supplements would improve depression symptoms. Researchers worked with 126 adults who were living with mild to moderate depression over 12 weeks. During six of those weeks, the participants took 248 mg of magnesium per day, while the other six weeks they received no treatment at all. Sixty-one percent of the people in the study reported that they would take magnesium again in the future, while 58% said that the magnesium helped improve their mood.

Might improve sleep

Ever found yourself tossing and turning at night, never being able to get that seven hours of sleep your doctor’s always telling you about? We’ve all been there. Turns out, getting some shut-eye is way more important than many of us may think. According to Johns Hopkins Medicine, too little sleep can make it hard to regulate and process your emotions, which can make you susceptible to depressive moods. However, one study published in Sleep found that boosting magnesium intake was associated with better sleep quality and longer sleep duration. That’s a bang for your buck if you ask me.

But here’s what it probably can’t do

While the benefits of magnesium seem promising, it’s not a universal remedy for everyone experiencing challenges with their mental health. All of us are different, so there’s no one-size-fits-all treatment—even though we wish there was. So before you start taking magnesium supplements or buying all the magnesium-rich foods in your next grocery haul, here are some things to keep in mind.

Can’t reverse depression on its own

Every person’s brain chemistry, life experiences, stressors, and environment look different. And when it comes to mental health conditions like depression, you’ll often need a variety of medical treatments and lifestyle changes to improve your symptoms. While the original study may suggest that magnesium can significantly help you feel better, taking a supplement is just one piece of the puzzle.

Instead, your doctor or therapist will likely recommend antidepressant medications, psychotherapy, and lifestyle changes like getting more exercise, spending time with your loved ones, and trying meditation. Taking supplements, as the name suggests, is just supplementary to these other evidence-based treatment options.

Isn’t going to start helping immediately

Despite the original study’s claims of rapid recovery, magnesium supplements aren’t going to work overnight. If you’re taking magnesium in supplement form, it’s going to take at least a week to start noticing any effects. Magnesium, in particular, is water-soluble. This is just a fancy way of saying that when it enters your body, it binds to water molecules. When supplements are water-soluble, they take less time to start working than fat-soluble supplements. However, noticeable differences are often consistently apparent after you’ve been taking supplements for several weeks or months.

Won’t work for everyone

Now you might be thinking, “Sure, the benefits of magnesium seem worth the try.” But experts suggest that magnesium supplements aren’t helpful for everyone. The Office of Dietary Supplements at the National Institutes of Health (NIH) reports that too much magnesium can cause side effects like abdominal pain, diarrhea, and nausea.

So if you’re living with conditions like celiac disease or inflammatory bowel disease—both of which cause abdominal pain and diarrhea—magnesium can actually worsen these symptoms. Your best bet is to always check in with your doctor if you’re thinking about adding any supplements to your daily routine, as they can help verify if the latest vitamin trends are truly safe for you.