![]() ![]() This form of magnesium has impressive studies backing its use in mental health conditions and has evidence that it can cross the blood brain barrier. In a recent study, magnesium acetyl taurate increased brain magnesium levels more than any other form of magnesium. In addition, it is gentle on the GI tract, making it unlikely to cause loose stool and diarrhea. ![]() Taurine also appears to help the magnesium enter the brain. Magnesium taurate contains an amino acid called taurine, which has a calming, neuroprotective, and anti-inflammatory effect in the brain. Magnesium salts like carbonate and sulfate have similar issues with absorption.īased on recent studies, there are certain forms of magnesium that have better bioavailability and ability to cross the blood brain better, making them better treatment options for addressing symptoms of anxiety and depression: Magnesium Taurate This means that they are more likely to pass through the gut and cause loose stools and diarrhea, so they are best used to relieve constipation. The two most commonly prescribed forms of magnesium – magnesium oxide and citrate – have the lowest bioavailability of the various forms. There are two main factors to consider when choosing a form of magnesium:īioavailability, which indicates how much magnesium can be absorbed by the gut.Īccess to the brain, as effective forms of magnesium have to be able to cross the protective blood brain barrier surrounding the brain. Those with anxiety, depression and insomnia may need more magnesium than they can feasibly get from their food. Factors such as genetics, metabolism, health conditions, and more can influence how much magnesium an individual person needs for healthy functioning. Farming processes have depleted magnesium and other minerals from the soil, and the techniques used in food processing can deplete magnesium levels by up to 80%.īiochemical individuality. While diet is the starting point for increasing mineral intake in general, it may not be enough for some people with mental health conditions, because of: CAN’T YOU GET ENOUGH MAGNESIUM FROM FOOD? ![]() This is because grains, seeds, and nuts contain a compound called phytic acid, which can reduce the body’s ability to absorb magnesium and other minerals like zinc and iron. While it’s beneficial to build a healthy diet with all of these foods, leafy greens are the best source for magnesium and overall mineral intake. Healthy foods are foundational to raising magnesium levels and other essential minerals, and supplements should never be viewed as a substitute for a nutrient-rich diet. When trying to evaluate our magnesium intake, the first source we should look at is our daily diet. It helps to regulate the release of stress hormones like cortisol, acting like the brake on your body’s nervous system. It blocks the activity of more stimulating neurotransmitters and binds to calming receptors, resulting in a more peaceful, resting state. Magnesium plays two important roles in the brain, which may contribute to these symptoms: In addition to anxiety, low magnesium levels have been linked with: In our first article about magnesium, we explore the connection between magnesium deficiency and anxiety. In this article, we’ll review the different forms of magnesium and their effects on brain health. What are the side effects of magnesium supplementation? Is it safe? How much magnesium is needed for anxiety or depression? What forms of magnesium are best for anxiety or depression? Some of the commonly asked questions that patients have about magnesium supplements include: It’s no surprise that they don’t notice any benefit in their anxiety, stress, mood, or sleep. ![]() However, many people are on low doses of magnesium or take forms of magnesium that are not well-absorbed by the body. Magnesium’s beneficial effects on mood and stress are so well-known that the mineral has nicknames like “ the original chill pill ” and “nature’s valium.” ![]()
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