Magnesium is the fourth most abundant mineral in the body and is present in every cell; it is involved in over 300 reactions. While primary magnesium deficiency is not common, magnesium intake is often below the recommended daily intake (RDI).
The 2011-12 Australian Health Survey found that around a third of adults did not meet their requirements for magnesium intake. Milling removes magnesium as well as fibre, vitamins and other minerals. So, a diet that is devoid of wholegrains may contribute to low magnesium intake. Magnesium may also be removed from hard water during treatment.
Alcohol, caffeine, excess calcium and salt intake, excessive sweating – particularly with exercise – and ongoing stress can all reduce magnesium levels. Dietary magnesium deficiency, together with excess calcium and stress, may contribute to symptoms including agitation, irritability, confusion, sleeplessness, headache and hyperexcitability. Deficiency of magnesium is also linked to increased anxiety and depression. In fact, an inverse correlation has been seen between magnesium intake and anxiety and depression.
Primary magnesium deficiency in healthy adults is rare, but marginal deficiencies, and deficiencies secondary to acute and chronic illness, are more common, and may be undiagnosed.
Stress intensifies the release of adrenalin, noradrenalin and cortisol, which can lead to lower magnesium levels inside the cells of the body, and an increase in the excretion of magensium out of the body.
A study involving over 8,800 people found that those under 65 with the lowest magnesium intake had a 22% greater risk of depression. Magnesium supplementation has been shown to rapidly improve depression symptoms. Case histories are presented showing recovery in less than seven days from major depressive symptoms using 125-300mg of magnesium (as glycinate and taurinate) with each meal and at bedtime. Supplementation with magnesium may help to improve depression by reducing central (adrenocorticotropic hormone [ACTH]) and peripheral (cortisol) endocrine responses.
Although further research is required, a systematic review on the effects of magnesium supplementation on subjective anxiety and stress found it to be beneficial. Magnesium acts on many levels in the hormonal axis and regulation of the stress response. Magnesium can act at the blood brain barrier to prevent stress hormones from entering the brain.
Anxiety and depression are relatively common and debilitating. Magnesium supplementation may offer a simple and effective positive therapy for these conditions.
This Super Saturday (17 November) we have NutriVital Premium Magnesium 50 tablets on special for $15.95 saving $8.55.