Anyone with a basic understanding of how dopamine affects the brain knows that an inability to enjoy once-pleasurable activities clearly indicates a dopamine deficiency, resulting in a lack of interest in pleasure.
Dopamine is our “pleasure” neurotransmitter; it motivates us to seek pleasure, and when we find it, it makes us want to continue the action that caused it.
Without dopamine, life is sad, empty, and depressed. However, you won’t find a dopamine deficiency listed as a symptom of depression.
Fatigue, an overwhelming tiredness that prevents us from functioning properly, may result from excessive mental stimulation or prolonged exertion. As depressed individuals are generally too tired to move for long periods, prolonged exertion can be ruled out, leaving excessive mental stimulation. This suggests brain stimulation, possibly due to metabolic overactivity.
Metabolism refers to the vital chemical reactions that convert food into the energy we need to function physically and mentally; thus, energy production is involved, specifically a lack of it.
Energy production involves two processes: catabolism, which breaks down food molecules to release energy, and anabolism, which builds molecules using energy. These processes affect every cell in the body and brain. Any disruption will have profound consequences for the body and brain. This may indicate that the depressed individual’s metabolic system is malfunctioning. It’s important to note that magnesium is the key that energises all our cells.
Magnesium acts as the switch that activates the ATP (Adenosine Triphosphate) pump, energising all cells in our body and brain. An essential electrolyte without which our brain and body cannot function, magnesium is the fuel that ignites our engine; without it, we go nowhere.
Unfortunately, insufficient intake or poor absorption can lead to magnesium deficiency, which causes a range of health issues, including fatigue, numbness, muscle cramps, cardiovascular problems, and neurological and psychological illnesses, such as stress-related illnesses, mood swings, depression and burnout.
In the long term, a lack of magnesium increases the risk of stroke, migraine, Alzheimer’s and Parkinson’s disease. All because we lack the proper type of magnesium.
When taking magnesium supplements, it’s essential to know how much the gut can absorb and how much can reach the brain. Magnesium is absorbed in the small intestine; factors such as diet, age, intestinal health, medications, and prior magnesium intake influence the rate of absorption.
Generally, about 30-50% of dietary magnesium is absorbed; the rate increases when levels are low and decreases when they are high. Magnesium must cross the protective barrier surrounding the brain, especially when it’s used to treat depression and anxiety. The kidneys play an essential role in filtering excess magnesium into the urine while maintaining necessary blood magnesium levels.
And here’s the kicker – despite its importance, our bodies do not produce magnesium, and most of us are unaware that the magnesium we need to maintain our physical and mental stability must come from our food or supplements. Why is this important? Because a magnesium deficiency is not listed as a symptom of depression.
Not all magnesium supplements are the same, and they affect the body and brain differently. Asking for magnesium at a pharmacy or a natural health store is not sufficient; unfortunately, most assistants at these stores lack the necessary knowledge to advise customers. They’ll read the label on the bottle and nod, indicating it is magnesium, but they will never tell you the difference between the types of magnesium or which one you need for your specific health issues. They will also never tell you to improve your diet.
Most health providers prescribe Magnesium Oxide and Citrate. These forms have the lowest bioavailability – meaning they pass through the gut and can cause loose stools and diarrhoea. They are not suitable for depression, sleep, or mental health issues; however, they do relieve constipation. Magnesium Carbonate and Sulfate work similarly to Magnesium Oxide and Citrate. They also pass through the gut unabsorbed and can cause diarrhoea.
Magnesium Taurate contains the amino acid taurine, which has calming, neuroprotective, and anti-inflammatory effects on the brain. Taurine is also reported to facilitate magnesium entry into the brain. It’s gentle on the gastrointestinal (GI) tract and does not cause loose stools or diarrhoea. In a recent study, Magnesium Acetyl Taurate increased brain magnesium levels more than any other magnesium form.
Magnesium Malate is among the better-absorbed forms of magnesium; it raises both serum and muscle magnesium levels. Research shows it is effective in alleviating symptoms of fibromyalgia and chronic fatigue, as malate plays a role in energy production.
Magnesium L-Threonate has robust evidence supporting its use in mental health conditions, including reducing symptoms of anxiety and depression, due to its ability to increase magnesium levels in the brain. There is also robust evidence that it crosses the blood-brain barrier, enhancing cognitive function and improving memory. Unfortunately, it can be more expensive and may require taking 2-3 times as many capsules as other magnesium supplements to achieve a sufficient therapeutic dose.
Magnesium Malate, Taurate, Glycinate, and L-Threonate have good bioavailability and will increase red blood cell magnesium levels. Magnesium Taurate and Magnesium L-Threonate significantly increase magnesium levels in brain cells and are used in the treatment of depression and Alzheimer’s disease. The recommended daily dose of Magnesium L-Threonate and Taurate starts at 100 to 200 mg daily, then, as tolerated, increases to 300 mg (females) or 400 mg (males) daily. However, as always advised, please consult your healthcare provider.
To maintain stable magnesium levels that support physical and mental health, include the following foods in your diet: leafy green vegetables, nuts and seeds, whole grains, legumes, and dairy products.
Fruits highest in magnesium include avocados, bananas, kiwis, dried figs, raspberries, blackberries, grapefruit, papayas, guavas, and cantaloupes.
Consuming a variety of these foods will help meet recommended daily allowances and, assuming there are no significant health issues, should help maintain stable physical and mental health.
Read more Joan Maycock’s articles on health: Your cardiovascular system or Your stress response system or The Diagnostic and Statistical Manual of Mental Illnesses (DSM)
