It’s not a secret that I like natural methods for helping physical and mental health. I’m not against medication – I take it for my AI disease and additional for pain as needed, and I often encourage clients to take it for their mental health issues if needed – I just prefer a combination of Western medicine and natural healing. People see me as a clinical counsellor because they want coping skills for their mental health. Coping skills are a natural way to heal. Sometimes supplements can also be very helpful, especially ones that tend to help both physical and mental health. So this week I thought we could talk about the benefits of magnesium (something I take) for our holistic health. Did you know that approximately 50% of Americans (likely Canadians too) don’t consume enough magnesium (Centre Spring MD). “Enough” magnesium would be between 300-420mg per day and up to 600mg per day.
Mental Health & Magnesium
Magnesium is something I typically take around my period. I tend to get bad cramps and it helps to relieve them (particularly the type of magnesium I take) and I’ve also noticed a lot less PMS-type symptoms since doing this. While the research doesn’t mention PMS, it does talk about depression and anxiety. According to research by Botturi, et al. (2020) magnesium has been shown to reduce depressive symptoms and even reduce the risk of developing a depressive disorder, if taken orally. Low magnesium levels can also be a cause of anxiety (or worsen anxiety) and cause difficulty with sleep (which often overlaps with anxiety and depression) (Ferguson, 2020, Healthline). It seems magnesium plays at least a partial role in the onset and/or maintenance of anxiety and depression (in some people at least).
Physical Health & Magnesium
As I mentioned magnesium has helped me with pain. The type I take (glycinate) is a muscle relaxant. In general people with low magnesium have been shown to have more muscle pain then those with sufficient amounts (Ferguson, 2020). There is also research to support that magnesium plays a role in the “prevention of central sensitization and in the attenuation of established pain hypersensitivity” (Na, Ryu & Do, 2011). Many of us with chronic pain are (or become) hypersensitive to pain. This seems to suggest that increasing our magnesium intake can help with the reduction of pain. These researchers also looked at certain types of pain such as perioperative pain, neuropathic pain, dysmenorrhea, tension headaches, and acute migraines and found that increasing magnesium helped with these.
How Can We Get More Magnesium?
I was listening to a podcast that suggested even using lotions infused with magnesium is helpful. However, most of the research seems to say that we need it orally – either as a supplement or as part of our diet. Some ideas of foods to eat include leafy greens (i.e, spinach and kale), avocado, dark chocolate, legumes, whole grains, nuts and seeds. Personally there are lot of things on that list that I eat regularly and enjoy consuming. If you don’t like those foods (which have a lot of other health benefits that I’ve blogged about before) there is always the supplement route!
Do you take magnesium? Have you noticed a difference with your physical or mental health? I’d love to hear your thoughts. And everyone, keep making the most of it!