Magnesium – Good for your Sleep and Depression?

Magnesium

Magnesium is an essential mineral to the human body, playing an instrumental role in supporting and sustaining health and life. It is found in the earth, plants, sea, animals, humans and is involved in hundreds of biochemical reactions in the body.

Roughly 60% of magnesium is found in your bones, the rest is found in your muscles, soft tissues, fluids- including your blood.

What does help you with?

  • Helps you with the conversion of food into energy.
  • Helps you with the creation of new proteins from amino acids.
  • Helps you with the creation and repair of your DNA and RNA.
  • Is part of your relaxation and contraction of muscles. 
  • Helps you regulate your neurotransmitters, the neurotransmitters send messages throughout your brain and nervous system.
  • Helps you move blood sugar into your muscles and dispose of lactic acid, which can build up in muscles during exercise and cause pain.

 

Magnesium and Depression

Low levels of the mineral are linked to an increased risk of depression. In one analysis, over 8,800 people under the age of 65, with the lowest intake, 22% had a greater risk of depression. Antidepressant drugs are not always effective and some have been accused of causing an increased number of suicides particularly in young people. Magnesium treatment is hypothesized to be effective in treating major depression resulting from intraneuronal magnesium deficits. 

  • Case histories are presented showing rapid recovery (less than 7 days) from major depression using 125-300 mg of magnesium (as glycinate and taurinate) with each meal and at bedtime.
  • Magnesium was found usually effective for treatment of depression in general use.

 

 Chronic diseases

About 60% of adults in the United States do not consume the estimated average requirement for magnesium. Low magnesium status has been associated with numerous pathological conditions characterized as having a chronic inflammatory stress component. Marginal-to-moderate magnesium deficiency through exacerbating chronic inflammatory stress may be contributing significantly to the occurrence of chronic diseases such as atherosclerosis, hypertension, osteoporosis, diabetes mellitus, and cancer.

 

Sleep

This mineral works by helping you relax. Considering that two of the most common causes of insomnia are stress and anxiety, relaxation is something we can definitely use on sleepless nights! Magnesium can also help fight depression, which is another leading cause of insomnia. 

Without enough of the mineral, our muscles would be in a constant state of contraction. And It has an important role in the nervous system for helping you calm down and be able to sleep.

  • The recommended daily intake of this wonderful mineral is 420mg for adult males and 320mg for adult females.

 – studies suggest that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium.

– Recommended Magnesium Supplements by Nutrainfo.net

Sources:

hollywoodhomestead.com

https://www.ncbi.nlm.nih.gov/pubmed/20536778

https://www.ncbi.nlm.nih.gov/pubmed/16542786

https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section6