Before I share with you the #1 nutritional supplement I recommend to virtually ALL my naturopathic patients suffering from anxiety and depression – let me share a caveat…

Both anxiety and depression are complex, multi-factorial conditions with a range of potential underlying causes, both physical and mental, and treatment must ALWAYS be tailored to the individual to address these unique factors.

This is the heart of naturopathic philosophy, and why orthodox medicine is not stemming the current mental health epidemic with it’s one-size-fits-all, “pill for an ill” paradigm…

So unfortunately, just as I believe good mental health care must go beyond pharmacology, likewise, there is no ONE nutritional supplement that is a magic cure-all for anxiety and depression.

That being said though, there is one supplement I give to virtually all my patients as well as the other individualised elements I include in their treatment plan.

And that is…

MAGNESIUM

Magnesium is an essential trace mineral that is required for over 300 bodily functions, and is sadly deficient in most modern diets full of foods that are overly processed or grown in depleted soils.

People with mood issues are even more prone to deficiency, with some studies showing that up to 80% of depressed individuals may be low, and that magnesium deficiency may play a key role in anxiety by causing dysregulation of the Hypothalamic-Pituitary-Adrenal (HPA) axis – the biological system that helps to regulate our stress response.

5 WAYS MAGNESIUM HELPS TO REDUCE STRESS AND ANXIETY

With magnesium being such an important mineral for so many different bodily functions, it actually works in a variety of ways to reduce stress, anxiety & depression.

1. Magnesium Increases GABA, the Neurotransmitter of Relaxation

GABA (gamma-aminobutyric acid) is an inhibitory neurotransmitter that helps to slow down the brain. When GABA is low, you may suffer from excessive worry, mental activity, anxiety, panic attacks or insomnia. In fact, anti-anxiety medications such as valium are effective (though highly addictive) because they also work on this pathway.

Thankfully, magnesium is  a safe, natural  and non-addictive way to stimulate the GABA receptors in the brain to reduce anxiety and insomnia.

2. Magnesium Boosts Cellular Energy

Magnesium is an essential part of many enzyme systems responsible for the creation of energy in the body, and many forms of depression are characterised by what is known as mitochondrial dysfunction in naturopathic or functional medicine, which basically means, an impaired ability of the cell to produce energy. (And results in apathy and lethargy along with low mood).

Also, magnesium acts as a synergist for other vital energy-producing nutrients such as the B-group vitamins, which with out magnesium, just won’t work!

3. Magnesium Literally Repairs Your Nerves

Your nervous system literally runs on electricity, and you can imagine each nerve is like an electric wire protected by an insulation sheath so that the current can run smoothly. Our nerves also have a similar type of insulation known as the myelin sheath, that enables the body to trasmit messages smoothly throughout the nervous system. Magnesium is essential to repairing to the myelin sheath, and without it your nerves can literally become ragged!

This action on the nervous system alone can help with insomnia, noise and light sensitivity, pain, anxiety and irritability.

4. Magnesium Reduces a Hidden Cause of Anxiety & Depression

While the exact mechanisms of depression are not definitively known (the concept of it being caused by a chemical imbalance of serotonin has never actually been proven, in fact), recent studies have shown a correlation, especially in women, between depression, poor cognitive function and C-Reactive protein, a marker of inflammation commonly high in diabetes and other cardio-metabolic disorders. Credible theories now abound that depression is actually a side-effect of a much larger systemic problem of inflammation in the body due to many factors associated with modern-day life.

Magnesium is effective in both reducing inflammation and helping to regulate blood sugar levels, a common underlying cause in excessive levels of inflammation, and low blood sugar can also trigger anxiety attacks in susceptible people.

5. Magnesium Lowers Our Stress Hormones

Both physical and emotional stress drain our bodies of magnesium, and the body requires magnesium to be able to respond to stress effectively. Studies have shown that the higher our levels of magnesium, the lower our levels of cortisol, a stress hormone that is commonly out of balance in anxiety and depression.

How to Take Magnesium Effectively

Now, I’m all for getting as much of our nutrients as we can from natural wholefoods rather than supplements; but unfortunately with our depleted soils; refined diets and high levels of stress; when it comes to magnesium – especially if you’re already suffering from anxiety and/or depression – it’s better to just take a good quality supplement.

Magnesium can come in a variety of forms, and not all of them are easily absorbed, I would suggest you go for the taurate, glycinate or amino acid chelate forms and take between 300 – 800mg a day. Powders are usually better absorbed than tablets, so if you don’t mind mixing a powder in some water or juice, I would suggest that option.

Want more info on magnesium, such as the deficiency signs and symptoms to look out for? Check out this post here.

And now, I’d LOVE to hear from you – have you tried magnesium before? Is it something you’re excited to try? Let me know in the comments below…

And if you know someone currently struggling with anxiety and depression, be sure to share this post with them too, it may really help!

Want to overcome anxiety, exhaustion and low mood naturally? Book your FREE introductory naturopathic consultation now!