Almost 5% of US adults deal with some type of depression. Studies also show almost 50% of adults don't get enough magnesium from their diet. Since this mineral takes part in over 350 metabolic reactions – many of which occur in the brain-is it possible subclinical magnesium deficiency could contribute to depression and anxiety? Maybe. In this video, I'll reveal clinical research on how this undervalued mineral may help mild, moderate, and even maybe major depression. I'll touch on fibromyalgia pain too. I'll show you how much magnesium was used in studies and the types of magnesium used too. Comment below if this mineral has helped you.
Related Reviews
Depression: Can Magnesium Help?
Watch until the end to see which popular vitamin can deplete magnesium levels.
View on my Youtube channel if you like.
Brands I like
Things To Remember
- Start with less than recommended for the first week
- Most tablets/capsules can be a bit on the large side. If swallowing is an issue, The Solgar brand is smaller. Or, consider a capsule such as Designs For Health which you can open and mix in liquids.
- Stop at least 2 weeks before surgery
- Too much Mag can cause diarrhea
- Ask your doctor first if you have kidney problems
- Magnesium can lower blood sugar levels. Diabetics should first speak to their doctor.
- Medication and supplement interactions can occur. Ask your pharmacist and doctor if this applies to you.
Remember, mental health is complicated. No single nutrient can replace good nutrition, regular physical activity, and professional guidance.
Depression Hotlines
National Suicide Prevention Hotline
Call 800-273-8255. Call 24/7
Crisis Text Line
All text-message based. 24/7 support. Good for those not comfortable speaking on the phone.
- US & Canada: Text 741741
- UK: Text: 85258
- Ireland: Text 50808
What Do You Think?
Hi Joe. Most of the case studies you listed were with magnesium taurate, which doesn’t seem common in many mag supplements. I’m wondering if the subjects would have had similar results with different forms of magnesium. Also, it seems like they had to take them frequently. Did the studies mention any brand names of the magnesium they took?
Judy, you are correct. I looked too. I didn’t see many magnesium taurate supplements. Here are a few I found on Amazon In the papers on depression, the researchers did not give reasons why they picked magnesium taurate. They also did not mention brands either.
I did an expanded review on magnesium and depression. Its a video. Here it is:
Video: Magnesium & Depression Review
Joe, I found you via your Facebook page and I watched this video with great interest Joe. I’ve been looking for something that may help me. What do you think about 5 HPT? I’ve heard some say it helps.
Your words are appreciated.
Prefer, so 5 hydroxy-tryptophan (5-HTP) has been studied for depression -and weight loss too interestingly. In the brain 5 HTP is converted to serotonin,a neurotransmitter that plays a role in both depression and appetite. There is at least one study that found 5 HTP was as effective as the drug, Prosaic to treat depression. This is probably one of the reasons you’ve heard people talking about it.
Even though it has its share of positive research, I must confess, 5 HTP would not be my go-to supplement for depression. I think in some people it may have side effects. I summarized the 5 HTP research and side effects in this review of depression supplements.
Ive been taking SAMe for about 3 months now. I do think its helping me. How does magnesium compare to SAMe supplements?
Hi Tiffany, So SAMe may also help with depression. there are several studies on it. I have not seen any magnesium vs SAMe studies but if its working well for you, that’s great. To see some of the research on SAMe check out my review on depression supplements.
Joe what do you think about the Magnesium Breakthrough supplement I keep hearing about? Is it worth it?
Joey, you are in luck. I have a whole review on Magnesium Breakthrough
Magnesium Breakthrough Review
In the review, you’ll see I had the opportunity to try it for about 3 weeks. I thought I felt better while I took it.
Thanks so much for this joe. I’ve been thinking about a mag supplement for a while but if I decide to go the food rout, whatwhat foods have magnesium?
Bonnie, I do think a lot of the magnesium deficiency we are seeing today is due to people eating foods that lack this mineral. When you are shopping remember this rule of thumb: if the food is green and/or has fiber, it has magnesium. Remembering this can quickly help you pick magnesium-rich foods. Here are some specific foods that have magnesium
spinach
Kale
brustle sprouts
lima beans
kidney beans – pretty much all beans
Nuts and seeds
Oatmeal
chlorophyll (there are chlorophyll supplements)
brown rice
That should get you started. If you make smoothies, add some pumpkin seeds to it. 3 oz of pumpkin seeds has over 250 mg of magnesium. That’s similar to what you find in many supplements!