This Supplement Could Help You Manage Anxiety & Depression
Written by Dr. Nadia Lamanna, Naturopathic Doctor and Medical Advisor & Educator at CanPrev
Long Before There Were Antidepressants, There Was Magnesium
If only there was a magic pill that could take anxiety and depression away. If you’re a sufferer, chances are you’ve tried a medicine cabinet full of supplements, medications and all kinds of self-calming techniques like meditation and mindfulness to help make it stop. Hopefully, you’ve found the right solution for you. But if not, there’s evidence that suggests magnesium can be a big help when it comes to managing your anxiety and depression symptoms. So it might be worth your while to talk to your healthcare provider about magnesium.
You’re Not Alone
One in four of us experiences at least one anxiety disorder in our lifetime. Anxiety and depression are two of the most common mood disorders and they often occur together.
Feeling anxious and sad are natural emotions and it can be difficult for practitioners to diagnose the severity, especially when first getting to know a patient.
The Fraternal Twins of Mood Disorders
It could be genetics, or it could be the fact that anxiety and depression symptoms tend to overlap. Here’s why. Both disorders share similar neuropeptides (proteins the brain uses to communicate signals) and pathways in the brain. Some of the symptoms that overlap include difficulty sleeping, concentrating, being easily fatigued and agitated. It is important to seek medical attention if you experience any of these symptoms because the earlier they are addressed, the better the outcome will be.
Magnesium is a super-mineral that allows over 800 biochemical reactions to take place in the body. It’s especially helpful when it comes to facilitating them in the brain. And here’s the kicker: it helps regulate neurotransmitters like serotonin and dopamine, which are thought to contribute to feelings of well-being and happiness. If you don’t have a steady stream of magnesium trickling into your body, you may have difficulty maintaining good levels of serotonin and dopamine which can trigger symptoms of anxiety and depression.
A Little Bit of Science, But Bear With Me
Here’s where the explanation of how magnesium works in the brain can get a little tricky, but I’ll do my best to break it down.
GABA (gamma-aminobutyric acid) is what’s called an inhibitory neurotransmitter. Its job is to slow down brain activity and it plays a key role in anxiety. Not enough GABA in your brain may contribute to feeling overwhelmed, constant worrying, having disorganized thoughts, or laying awake staring at the clock.
People who suffer from anxiety, panic attacks and irritable bowel syndrome tend to have low GABA.
Magnesium ions can occupy GABA receptors and help facilitate GABA neurotransmission. GABA and magnesium bind to benzodiazepine receptors, the same receptors that are targeted by popular prescription medications like Lorazepam (Ativan) and Diazepam (Valium).
Neuro + Plasticity = Neuroplasticity (It’s A Brain Thing)
Neuroplasticity or brain plasticity means that your brain is always creating new cells, is able to heal itself, and constantly makes new neural connections. Increasing the brain’s plasticity means that an anxious brain can be rewired, and magnesium is known to play a big part in that process.
When you’re anxious, you tend to fall into patterns that give into your fears. It seems like you can’t break free of that constant thought cycle of “I can’t”. You put up walls and obstacles that keep you from doing what you really want to, whether it’s driving a car, interacting with people, or just leaving the house.
Research has found that increasing brain levels of magnesium can play a part in undoing the patterns set by stress experiences and help create new ones that are not set by fear or anxiety.
It’s Not Called the Original Chill Pill for Nothing
Things were different back in our ancestor’s day, especially when it came to food.
If you look at the nutritional value of foods such as dark leafy greens, beans, nuts, seeds and whole grains, you’ll see magnesium near the top of the list. But over time, concentrations have lessened. When you think about how many times crops turn over in the same soil, it’s no wonder that nutrients have become less dense with every harvest.
When you look at growth of the population with anxiety and depression symptoms, you have to wonder why. One of the more popular hypotheses is the ever-decreasing nutritional quality of our crops – and specifically, the magnesium concentrations in those crops.
What Type of Magnesium is Best?
Store shelves are full of many different types of magnesium so it’s important to know which one works best for your symptoms.
Magnesium bis-glycinate is perfect for people with anxiety and depression for a few reasons:
- It’s the best kind to take if you’re magnesium deficient because it is the most quickly absorbed into the bloodstream and goes straight to where it’s needed
- Glycine in bis-glycinate enhances magnesium’s anxiety-inhibiting properties
- It’s the best form to deliver therapeutic doses without acting like a laxative, which is a side effect you can get with other forms of magnesium
If you’re already taking an antidepressant drug like a norepinephrine and dopamine reuptake inhibitor (NDRI) (such as Wellbutrin), a serotonin and norephinephrine reuptake inhibitor (SNRI) (such as Pristiq, Cymbalta or Effexor), or a selective serotonin reuptake inhibitor (SSRI) (such as Celexa, Prozac or Zoloft), you may find that adding a magnesium bis-glycinate supplement can complement the effectiveness of your medication and deliver enhanced results.
Our bodies need a constant supply of magnesium, not only for our physical well-being, but to ensure our mental health stays balanced, too. A magnesium bis-glycinate supplement is a quick and easy way to get our recommended daily dose and take the edge off our anxiety and depression symptoms, too.
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Dr. Nadia Lamanna is a licensed Naturopathic Doctor and Medical Advisor & Educator at CanPrev. She has had a private practice at Precision Health & Wellness in Richmond Hill Ontario, for over 7 years.
Contributor/editor: Heidi Hoff
CanPrev is an all-Canadian company that develops premium natural health products to healthcare professionals and select health food retailers.
LLPosted at 18:56h, 23 March
I take CanPrev glycinate 200 now, but when is the best time to take them? Right at bedtime, hours before bedtime, with or without food…?
Dr. Laura Belus NDPosted at 14:52h, 26 March
Great question! The good news is that magnesium has a calming, relaxing effect without making you ‘sleepy’. I often suggest magnesium in the evening or before bed if you are looking for some help to wind down at the end of your day. Alternatively, if you find you need a bit of extra calming support throughout your day, try a morning or afternoon dose. It does not have to be taken with food.
BoPosted at 09:37h, 27 March
I was recommended by my psychiatrist to take Magnesium + Calcium to see if that helped. She was unsure because it was just something that she had “heard about” being a psychiatrist and not a naturopath but said it was worth a try.
I ended up buying: https://well.ca/products/sisu-calcium-magnesium-21_56808.html?cat=801
I am unsure if this is the correct supplement for me to take for my anxiety / depression. Would you recommend I switch to this CanPrev one? What benefits could I be potentially losing from not having the Calcium?
I am also taking prescribed medications to help control it. Can these supplements be used in conjunction with prescribed medications?
Dr. Laura Belus NDPosted at 18:31h, 28 March
Thank you for your question. The supplement you mentioned is a mix of magnesium citrate (not glycinate) which is not the preferred type of magnesium for mood support. The added calcium can be helpful if you experience muscle cramps or aches but this is not the reason you have started taking it from what I understand. Keep in mind, the product you mentioned does contain vitamin D (very beneficial and safe for mood support), but I recommend the easier-to-absorb version vitamin D3, not vitamin D2.
Magnesium glycinate does not interact with any mood medications, and calcium is not necessary for this purpose. Keep in mind, if eat a low calcium diet , are not regularly active or have a family history of osteoporosis, calcium may be a good addition at a low dose. I hope this points you in the right direction!
RosePosted at 19:47h, 27 March
I am currently taking Cipralex (10 mg) is it safe to take this product?
Dr. Laura Belus NDPosted at 18:35h, 28 March
Cipralex belongs to the category of drugs known as ‘SSRIs’ This drug does not interact with magnesium.
FLPosted at 12:27h, 12 January
What would be the best dose to start with, and do I titrate upwards or maintain the same daily dose? Thank you!
Dr. Laura Belus NDPosted at 11:18h, 15 January
Hi there, Great question! The good news is that magnesium glycinate is generally very well tolerated and has very little effect on the bowels, compared with other forms, such as magnesium citrate. However, it is always best to start low and go slow, so a starting dose between 100-200mg per day is most commonly recommended.
Christy GionetPosted at 15:15h, 23 February
Hello I take Cymbalta for fibromyalgia and following a low carb diet, what strength of magnesium do I need I do have a difficulty to fall asleep
BevPosted at 11:30h, 17 September
What is the best mg to take when you have Dementia