Magnesium: The Mood Mineral!

This essential mineral affects many different biochemical pathways in the body, in fact it’s a cofactor for over 300 enzyme reactions!

Magnesium is particularly important for mental wellbeing and having a sub-optimal amount is associated with insomnia, anxiety, depression, increased stress response and lower resilience, inflammation, pain and fatigue.

An estimated 50% of the population are deficient in magnesium. Deficiency can occur because of inadequate intake due to poor dietary choices, low nutrient soil producing crops with far lower magnesium content, low water quality, poor digestive function, highly stressful times, sub-optimal kidney function or kidney disease, endocrine disorders, caffeine and alcohol, as well as from the use of other diuretics and proton pump inhibitors like Nexium.

Magnesium and Mood Regulation

Magnesium can help stabilise mood through a number of different ways such as:

• Increase the capacity for the brain to rewire, regenerate and create new neurons and pathways through brain derived neurotrophic factor (BDNF)

• Calm the nervous system and reduces overstimulation in the brain by blocking NDMA (excitatory) receptors

• Regulate serotonin, dopamine, adrenaline, GABA, melatonin, noradrenaline, prolactin and cortisol

• Reduce inflammation in the brain

• Increase energy production

• Help maintain the integrity of brain cells and how they communicate with each other

• Activate vitamin D

Fun Fact

Magnesium is the central part of the porphyrin ring in chlorophyll, which is the photosynthetic pigment that makes plants and leaves green!

How Can You Increase Your Magnesium?

Increase your intake of these whole food magnesium rich sources:

• Almonds, cashews, brazil nuts, walnuts (whole and nut butters)

• Pumpkin seeds, sunflower seeds, chia seeds

• Whole grains

• Pseudograins like buckwheat and quinoa

• Cacao

• Spinach, chard, avocado

• Legumes, tofu

• Bananas

*SEE BELOW FOR A MAGNESIUM-RICH SUPER FOOD DELIGHT!*

Supplemental Forms

There are many different types of supplemental magnesium, some which have been shown to cross the blood brain barrier more readily than others such as magnesium threonate. Other forms such as magnesium citrate are bioavailable, alkalising and generally well tolerated at moderate doses, magnesium orotate supports heart health, magnesium glycinate as well as magnesium threonate can be used effectively for calming the nervous system and promoting sleep, and magnesium malate can help increase energy and manage pain.

Magnesium chloride can be used topically as an oil in the bath as magnesium flakes, this is a more readily absorbable form than magnesium sulphate which is found in Epsom salts. Magnesium oxide is a cheap and poorly absorbed form and not a good choice to increase magnesium levels, however, it can be used to speed up up bowel transit time and relieve constipation.

Magnesium is generally considered a safe and effective therapeutic inclusion to the management of depression that’s being concomitantly treated with anti-depressants, however, what constitutes a therapeutic dose and what form is most appropriate will vary from person to person so always seek the guidance of your health care team. Excessive supplementation may also cause gastrointestinal discomfort, interact with certain medications and can also increase calcium deposits in soft tissue (instead of bones!).

Super Food Brain Power Bars

Ingredients

• 2 ½ cups oats

• ¼ cup almonds

• ¼ cup pumpkin seeds

• ¼ cup walnuts

• ½ cup dried figs

• 2 x tablespoons of chia seeds

• ¼ cup manuka honey (or maple syrup)

• ½ cup peanut butter

• ¼ cup of cacao nibs

• ½ teaspoon vanilla extract

• Pinch of salt

Instructions

1. Line a baking tray and preheat oven to 170C.

2. Cover the tray with the oats, nuts and seeds and bake for 5 minutes. Give them a mix and flip, then bake for another 5 minutes,

3. Gently warm the peanut butter, honey and vanilla extract over low heat on the stovetop until combined, then pour into a large bowl.

4. Add in oats, nuts, seeds, chia, cacao and salt.

5. Mix together until completely combined.

6. Line another tray and transfer mixture. Press until flat.

7. Freeze for 2 hours,

8. Slice and enjoy!