Magnesium is a vital nutrient that is often deficient in modern diets. Our ancestors could have a ready supply of organ meat, seafood, mineral water, even swimming in the ocean, but modern soil could be drained of minerals and magnesium removed from water during routine municipal treatment. The current adult RDA ranges from 320 to 420 mg per day, and the average US consumption is about 250 mg per day.

Does it matter if we are a bit minor? Well, magnesium plays an important role in biochemical reactions throughout the body. It participates in a lot of cellular transport activities, in addition to helping cells to make aerobic or anaerobic energy. Your bones are a major reservoir of magnesium, and magnesium is calcium-potassium ions in muscle cells, including the heart. If your magnesium is too low, you can experience muscle cramps, irregular heartbeat, and even sudden death. The regulation of an ion is all about how muscle contraction and nerves send signals. In the brain, potassium and sodium balance each other. In the heart and other muscles, magnesium pulls some load.

This does not mean that magnesium is unimportant in the brain. AU contraire! In fact, there is an article entitled Curiosity of the rapid recovery of severe depression using magnesium therapy, published in the medical hypothesis in 2006. The medical hypothesis seems like a great way to get rampant (but reference) speculation in database journals. Fortunately, I do not need to post to the medical hypothesis, where I can share such speculation on my blog, which is easily accessible from Google. However, this article was written by George and Karen Ebe, who seem to run a nutrition research facility from an office warehouse in Austin, Texas - and have a lot of interesting information about basic mineral magnesium.

Magnesium is an old home remedy for all the diseases it suffers from, including "anxiety, apathy, depression, headaches, insecurity, irritability, anxiety, speech and vulgarity." In 1968, Wacker and Barizi reported that magnesium deficiency can cause depression, behavioral disorders, headaches, muscle spasms, seizures, reeling, psychosis, and irritability - all reversible with magnesium glutamate.

Stress is a bad person here, in addition to our nutritious diet that suffers from magnesium. As with other metals such as zinc, tension leads to magnesium wasting like madness - I'll explain a little more about why we did it in a minute.

Let's look at the Eby case studies of his paper:

A 59 r / o "male even a mild depressive mania", and has a long history of depression can be treated mildly, advanced anxiety, suicidal thoughts, insomnia after a year of extreme personal tension and bad diet ("fast food"). Lithium and a number of antidepressants have done nothing for him. The magnesium was given 300mg glycinate (and later taurinate) with each meal. His sleep was restored immediately and his anxiety and depression were greatly reduced, although he sometimes had to wake up in the middle of the night to take magnesium pills to maintain a "feeling of wellness". Calcium pills 500mg may cause depression within one hour, extinguish ingestion of 400 mg magnesium.

A 23-year-old woman with previous brain injuries suffered a severe depression after work, a fast-food diet, "persistent noise" and poor academic performance. After one week of magnesium therapy, she became depressed, and her short-term memory and intelligence returned.

A 35-year-old woman was suffering from postpartum depression with her fourth child. I took 200 mg of magnesium glycine with each meal. She did not develop any complications of pregnancy and did not suffer from depression with her fourth child, who was "healthy, full of weight and calm."

Smoking was "angry, anxious, very talkative, mildly moderate" at the age of 40, drinking alcohol and cocaine using the male. He took 125 million grams of taurinate at each meal and sleep time, and found that his symptoms disappeared within a week, Smoking, cocaine and alcohol disappeared. His "appetite was predatory" was disturbed, and ... weight loss was beneficial. "

Abe has the same question about the history of my depression - why does depression grow? His answer is magnesium deficiency. Before developing a large capacity for grain refining, whole grains were a good source of magnesium (although phytic acid in grains would bind minerals like magnesium, so the amount you eat in whole grains will generally be greater than the amount you absorb). The average US income in 1905 was 400 mg per day, and only 1% of Americans had depression before age 75. In 1955, white bread (almost free of magnesium) was the norm, with 6% of Americans suffering from depression before the age of 24. In addition, eating too much calcium interferes with the absorption of magnesium, paving the way for magnesium deficiency.

Beyond the Eby collection of interesting case studies are a number of other studies linking the effects of this metal to mental health and the stress response system. When you begin to disassemble the effects of magnesium in the nervous system, you touch almost every single biological mechanism of depression. Epidemiological studies (1) and some controlled trials (2) (3) seem to confirm that most of us have at least a moderate deficiency of magnesium. 

Animal models are promising (4). If you have two healthy kidneys, magnesium supplements are safe and well accepted (up to 5 points), and many formulas are largely inexpensive. However, there is a frustrating lack of well-controlled, well-designed randomized trials to use magnesium supplements as a treatment or even as an adjunct therapy for many mental disorders.

Let's look at the mechanisms first. Magnesium hangs in the clamp between two neurons with calcium and glutamate. If you remember, the calcium and glutamate are exciting, and more, toxic. They activate the NMDA receiver. Magnesium can sit on the NMDA's future without activating it, such as a guard at the gate. Therefore, if we lack magnesium, there is no guard. Calcium and glutamate can stimulate future like no tomorrow. In the long run, this destroys nerve cells, eventually leading to cell death. In the brain, this is not an easy situation to reverse or treat.

Then there is the stress-stress model of depression, a generally accepted theory that chronic stress leads to increased cortisol, eventually destroying a hippocampus in the brain, leading to poor feedback and thus persistent stress, depression and neurodegenerative obesity. Moroc tells us that magnesium appears to work at many levels in the hormonal axis and regulate stress response. Magnesium can inhibit the ability of hippocampus to stimulate the final release of stress hormone, which can reduce the secretion of ACTH (the hormone that tells your adrenal glands to move and pump out cortisol and adrenaline), and can reduce the response of the adrenal glands to ACTH. In addition, magnesium can work at the blood barrier in the brain to prevent the entry of stress hormones into the brain. All these reasons are why I call magnesium "the original cold bead."

If the links above are not enough to interest you, depression is associated with systemic inflammation and immune response to cells. Show, as well as magnesium deficiency. In addition, animal models show that enough magnesium appears to protect the brain from depression and anxiety after brain injury, 6 and that antidepressants dicipramine and the hypericum perforatum appear to protect mice from the toxic effects of the brain. Magnesium deficiency and its relationship to anxiety behavior and depression (4).

It is difficult to measure the total levels of magnesium in the body. Most of the magnesium in the body is stored in the bones, the rest in the cells, and the very small amount is roaming the blood. One would expect that different mechanisms allow us to recover some of the required magnesium from space within cells or bones if we have a lot of hand, which most of us probably do not. Serum levels may be almost useless in telling us about the availability of magnesium for the whole body, and studies at levels, depression, schizophrenia, PMS, and anxiety were everywhere. There is some evidence to note that the ratio of Mg to Ca may be a better idea. Secondly, the best sources of magnesium in the Western natural diet are whole grains (though, the vitamins in the grains overlap with absorption), beans, lush green vegetables and nuts. These are some of the same sources as folic acid, folic acid depletion is associated with depression, so it may be a confusing factor in epidemiological studies.

Finally, magnesium is trapped and wasted through the urine during times of distress. I expect here, but in the case of the immediate stress type of hunter and collector, we probably need our neurons to shoot all the cylinders and stress hormones we have in order to melt them and roll them across the body so we can stay. We were supposed to have survived or were unable to do so, so the stress was removed, and our old meals contained too much magnesium to replace what we had lost. However, total magnesium deficiency may not be the cause of depression and response to excessive stress - it may just be all this chronic stress, and magnesium deficiency is a vital indicator of chronic stress. But it does not hurt to mobilize magnesium to face the modern world, at least to study the relationship accurately. Depression is expensive and debilitating. If we can reduce some of this burden with sufficient mineral water ... we must know whether this is a reasonable proposal.

As I mentioned before, there are only a few controlled trials of magnesium supplements and mental disorders. Cover a pair of Disphoria Pr Pre All of the above, (9) Another small study showed some improvement with magnesium supplementation in chronic fatigue syndrome (10). Two open studies showed some benefits in mania (11) (12). Another paper suggests that magnesium deficiency can exacerbate the symptoms of schizophrenia. However, there is nothing final. Of course it is disturbing. How many billions of dollars have we spent on drug research for depression, bipolar disorder, and schizophrenia, when it is a cheap and useful natural remedy that has not been properly studied?

So everyone goes there and they take some magnesium already! Whew. Well, there are a few things to keep in mind before you jump.

There are some safety considerations regarding magnesium supplements. If you have normal kidney function, you do not suffer from myasthenia gravis, intestinal obstruction, or slow heartbeat, you should be able to supplement without too many concerns. In addition, Magnesium interferes with absorption of certain pharmaceuticals, including dexogen, nitrofurantoin, bisphosphanate, and certain antimalarial drugs. Magnesium can reduce the effectiveness of chloropromazine, oral anticoagulants, quinolone and tetracycline layers of antibiotics.

Magnesium oxide is the cheapest combination readily available, as are magnesium citrate, which is likely to cause excess diarrhea. (In fact, magnesium is a great remedy for constipation). Carbon monoxide is not particularly bioavailable, but the studies I've mentioned above suggest that you can get rid of yourself after about a month of daily supplements. Those with short bowel (usually due to surgery that removes a large part of the bowel) may want to add magnesium oil. You can also put some Epsom salts in your bathroom. In addition to diarrhea, magnesium can cause sedation, and the symptoms of magnesium toxicity (again, quite unlikely if kidneys are in good condition) are low blood pressure, confusion, arrhythmia, muscle weakness, fatigue. Magnesium is transported by the same carrier as calcium and zinc, so they can fight with each other for absorption. Jaminet and Jaminet recommend total daily levels (between food and dietary supplements) of 400-800mg. Most people can safely supplement with 200-350 mg daily without any problems (again, do not go without doctor's supervision if you know kidney disease or if you are older).


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