{"id":6567,"date":"2023-10-14T03:33:41","date_gmt":"2023-10-14T03:33:41","guid":{"rendered":"https:\/\/oh17.com\/?p=6566"},"modified":"2023-10-14T03:33:41","modified_gmt":"2023-10-14T03:33:41","slug":"can-this-dynamic-duo-curb-your-anxiety-and-depression-dr-joseph-mercola","status":"publish","type":"post","link":"https:\/\/jewelryon.com\/?p=6567","title":{"rendered":"Can This Dynamic Duo Curb Your Anxiety and Depression? &#8211; Dr. Joseph Mercola"},"content":{"rendered":"<p>===<br \/>\nRead Full PDF <a href=\"https:\/\/oh17.com\/wp-content\/uploads\/2023\/10\/vitamin-d-and-magnesium-pdf.pdf\" target=\"_blank\" rel=\"noopener\">Here<\/a><\/p>\n<div id=\"bcr_UpdPnlStory\">\n<div id=\"bcr_pnlStoryAtAGlance\" class=\"story-glance\" data-swiftype-name=\"saag\" data-swiftype-type=\"text\">\n<div class=\"story-highlights\">\n<h3 id=\"expanderHead\" data-jsid=\"expanderHead\">STORY AT-A-GLANCE<\/h3>\n<div id=\"expanderContent\" data-jsid=\"expanderContent\">\n<ul>\n<li><span id=\"bcr_rptStory_cslStory_0\">The use of magnesium and vitamin D for anxiety and depression has been trending on social media for good reason<\/span><\/li>\n<li><span id=\"bcr_rptStory_cslStory_1\">Magnesium is intricately involved in psychoneuroendocrine system activity and plays a role in biological pathways associated with the development of depression<\/span><\/li>\n<li><span id=\"bcr_rptStory_cslStory_2\">Magnesium supplementation has been shown to improve mild-to-moderate depression in adults, with beneficial effects occurring within two weeks of treatment, along with anxiety<\/span><\/li>\n<li><span id=\"bcr_rptStory_cslStory_3\">Among older adults, those with the lowest levels of vitamin D were 11 times more likely to be depressed than those with healthy levels; low vitamin D levels are also linked to depression in children and adolescents<\/span><\/li>\n<li><span id=\"bcr_rptStory_cslStory_4\">Magnesium and vitamin D deficiency are widespread; optimizing your levels may give your mental health a boost<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div id=\"bodytext\" class=\"bodytextdiv\" data-swiftype-name=\"postbody\" data-swiftype-type=\"text\">\n<p>The use of magnesium and vitamin D for anxiety and depression has been trending on social media \u2014 and this is one viral theme that\u2019s worth paying attention to. The chatter includes anecdotal reports from long-time anxiety sufferers who say they\u2019ve gotten relief from the natural supplements.<\/p>\n<p>TikTok user Tyler Wesley, Fox News reported, posted video saying he takes 500 milligrams of magnesium and a dose of vitamin D daily, and it\u2019s eliminated his anxiety symptoms. \u201cI don\u2019t have anxiety anymore. Thirty years, anxiety my whole life \u2014 I don\u2019t have it anymore,\u201d he wrote.<sup><span id=\"edn1\" data-hash=\"#ednref1\">1<\/span><\/sup>\u00a0But this isn\u2019t just hearsay. A wealth of research supports the use of magnesium and vitamin D to boost mental health.<\/p>\n<h2>Is Your Mental Health Suffering From Not Enough Magnesium?<\/h2>\n<p>Magnesium is necessary for the healthy functioning of most cells, especially your heart, kidneys and muscles. It\u2019s involved in the functioning of more than 300 enzymes,<sup><span id=\"edn2\" data-hash=\"#ednref2\">2<\/span><\/sup>\u00a0and low levels of magnesium impede cellular metabolic function and deteriorate mitochondrial function.<\/p>\n<p>In addition, magnesium is intricately involved in psychoneuroendocrine system activity and plays a role in biological pathways associated with the development of depression. \u201cFor example, all elements of the limbic\u2013hypothalamus\u2013pituitary\u2013adrenocortical axis are sensitive to the action of Mg [magnesium],\u201d according to a systematic review from researchers at the University of Leeds.<sup><span id=\"edn3\" data-hash=\"#ednref3\">3<\/span><\/sup><\/p>\n<p>Magnesium is also required for the activation of vitamin D, and deficiency may hamper your ability to convert vitamin D from sun exposure and\/or oral supplementation. Unfortunately, deficiency is common and rarely diagnosed.<sup><span id=\"edn4\" data-hash=\"#ednref4\">4<\/span><\/sup>\u00a0It\u2019s estimated that 68% of Americans and 72% of French adults don\u2019t consume enough magnesium in their diet, and this inadequate intake may be linked to diseases such as high blood pressure, heart disease and Type 2 diabetes.<sup><span id=\"edn5\" data-hash=\"#ednref5\">5<\/span><\/sup><\/p>\n<div class=\"MidProductAd\"><\/div>\n<p>Further, up to 30% of the population is magnesium deficient based on low serum magnesium levels, and up to 84% of certain patient populations, such as postmenopausal women with osteoporosis, are magnesium deficient when using the gold standard IV magnesium load test.<sup><span id=\"edn6\" data-hash=\"#ednref6\">6<\/span><\/sup>\u00a0Subclinical magnesium deficiency affects even more, putting mental health at risk.<\/p>\n<h2>Magnesium\u2019s Link to Depression and Anxiety<\/h2>\n<p>Magnesium is known as an antidepressant nutrient.<sup><span id=\"edn7\" data-hash=\"#ednref7\">7<\/span><\/sup>\u00a0Supplementation with this mineral has been shown to improve mild-to-moderate depression in adults, with beneficial effects occurring within two weeks of treatment.<sup><span id=\"edn8\" data-hash=\"#ednref8\">8<\/span><\/sup><\/p>\n<p>University of Leeds research also involved data from 18 studies, revealing, \u201cExisting evidence is suggestive of a beneficial effect of Mg on subjective anxiety.\u201d<sup><span id=\"edn9\" data-hash=\"#ednref9\">9<\/span><\/sup>\u00a0A study published in Medical Hypotheses also highlights case reports showing \u201crapid recovery\u201d \u2014 less than seven days \u2014 from major depression with the use of magnesium with each meal and at bedtime.<sup><span id=\"edn10\" data-hash=\"#ednref10\">10<\/span><\/sup><\/p>\n<p>Further, symptoms of magnesium deficiency can include many mental issues such as depression, confusion and agitation.<sup><span id=\"edn11\" data-hash=\"#ednref11\">11<\/span><\/sup>\u00a0Individuals with depression are known to have:<\/p>\n<ul>\n<li>Lower magnesium levels in the blood<sup><span id=\"edn12\" data-hash=\"#ednref12\">12<\/span><\/sup>\u00a0and the brain<sup><span id=\"edn13\" data-hash=\"#ednref13\">13<\/span><\/sup><\/li>\n<li>Low cerebral spinal fluid magnesium<sup><span id=\"edn14\" data-hash=\"#ednref14\">14<\/span><\/sup><\/li>\n<\/ul>\n<p>As for anxiety, magnesium influences neurotransmitters in the brain in a way that may help calm your body. In addition, it helps muscles to relax and is also involved in your body\u2019s stress response system. While low magnesium levels may increase stress, emotional and physical stress can lower magnesium in your body.<sup><span id=\"edn15\" data-hash=\"#ednref15\">15<\/span><\/sup><\/p>\n<p>Dr. Chris Palmer, assistant professor of psychiatry at Harvard Medical School in Boston, told Fox News:<sup><span id=\"edn16\" data-hash=\"#ednref16\">16<\/span><\/sup><\/p>\n<blockquote><p><em>\u201cMagnesium plays a role in many metabolic reactions within the body and brain. One hypothesis of anxiety disorders is that the anxiety pathways\/circuits in the brain are hyperexcitable, meaning that they fire inappropriately and cause anxiety \u2026<\/em><\/p><\/blockquote>\n<blockquote><p><em>Magnesium is known to reduce hyperexcitability of neurons and muscles, which is one of the reasons it is commonly included in over-the-counter muscle relaxants. This mechanism may account for its ability to reduce anxiety in some people.\u201d<\/em><\/p><\/blockquote>\n<p>Andrew Huberman, a neuroscientist and tenured professor in the department of neurobiology at Stanford University School of Medicine, also recommends magnesium threonate as part of his \u201csleep stack\u201d of supplements to improve sleep.<sup><span id=\"edn17\" data-hash=\"#ednref17\">17<\/span><\/sup>\u00a0Lack of sleep may increase anxiety levels by up to 30%,<sup><span id=\"edn18\" data-hash=\"#ednref18\">18<\/span>,<\/sup><sup><span id=\"edn19\" data-hash=\"#ednref19\">19<\/span><\/sup>\u00a0so magnesium\u2019s ability to support a good night\u2019s rest further adds to its anti-anxiety potential.<\/p>\n<div class=\"productad\"><\/div>\n<div class=\"download-desktop\"><img decoding=\"async\" src=\"https:\/\/media.mercola.com\/assets\/images\/mercola\/pdf\/pdf-download-desktop.png\" width=\"222\" height=\"118\" \/><\/p>\n<div>\n<h3>Download this Article Before it Disappears<\/h3>\n<p><a id=\"bcr_SocialWidget3_pdfforarticlepost\" class=\"pdf-download\" href=\"https:\/\/media.mercola.com\/ImageServer\/Public\/2023\/October\/PDF\/vitamin-d-and-magnesium-pdf.pdf\" target=\"_blank\" rel=\"noopener\" aria-label=\"pdf\">Download PDF<\/a><\/div>\n<\/div>\n<h2>Vitamin D for Depression and Anxiety<\/h2>\n<p>As with magnesium, low vitamin D levels are a prevalent health concern. The global prevalence of vitamin D deficiency (defined as a level of less than 20 ng\/mL) and insufficiency (defined as a level of 20 to less than 30 ng\/mL) is 40% to 100%.<sup><span id=\"edn20\" data-hash=\"#ednref20\">20<\/span><\/sup><\/p>\n<p>The prevalence is even higher when you consider that 20 ng\/mL has been shown to be grossly insufficient for good health and disease prevention, and, to maintain your health, levels below 40 ng\/mL (100 nmol\/L) are not recommended.<\/p>\n<p>Among older adults in the U.S., vitamin D deficiency may affect up to 100% of the population,<sup><span id=\"edn21\" data-hash=\"#ednref21\">21<\/span><\/sup>\u00a0not only because they tend to spend a lot of time indoors, but also because they produce less vitamin D in response to sun exposure than a younger person with the same sun exposure.<\/p>\n<p>Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. When scientists evaluated the effects of vitamin D on the mental health of 80 elderly patients, they found those with the lowest levels of vitamin D were 11 times more likely to be depressed than those with healthy levels.<sup><span id=\"edn22\" data-hash=\"#ednref22\">22<\/span><\/sup><\/p>\n<p>Researchers from Ordu University in Turkey also revealed that low vitamin D levels, along with low vitamin B12 and increased homocysteine, may play a role in depression among children and adolescents.<sup><span id=\"edn23\" data-hash=\"#ednref23\">23<\/span><\/sup><\/p>\n<p>Writing in the journal Children, Dr. Joy Weydert of the department of pediatrics at the University of Kansas Medical Center explained, \u201cVitamin D deficiency decreases the expression of the enzyme catechol-O-methyl transferase (COMT), required for dopamine and serotonin metabolism.\u201d<sup><span id=\"edn24\" data-hash=\"#ednref24\">24<\/span><\/sup>\u00a0Further, adolescents with low levels of vitamin D had improved depressive symptoms after vitamin D supplementation.<sup><span id=\"edn25\" data-hash=\"#ednref25\">25<\/span><\/sup><\/p>\n<p>Another trial concluded that supplementing with high doses of vitamin D \u201cseems to ameliorate [depression] symptoms indicating a possible causal relationship,\u201d<sup><span id=\"edn26\" data-hash=\"#ednref26\">26<\/span><\/sup>\u00a0while a Psychoneuroendocrinology study even linked low vitamin D levels with an increased risk for suicide, noting:<sup><span id=\"edn27\" data-hash=\"#ednref27\">27<\/span><\/sup><\/p>\n<blockquote><p><em>\u201cVitamin D has been proposed to act like other neurosteroids and play a role in maintaining normal brain function by modulating neuronal excitability, regulating the production of specific neurotrophins and by having neuroprotective effects \u2026<\/em><\/p><\/blockquote>\n<blockquote><p><em>Active vitamin D has also been shown to increase p11 \u2026 a protein which interacts with and transports the 5-hydroxytryptamine (5-HT)1B receptor (serotonin receptor) from the cytoplasm to the membrane \u2026 A recent study demonstrated that p11 mRNA expression levels are lower in the stress-related brain regions of suicide victims.\u201d<\/em><\/p><\/blockquote>\n<h2>How to Optimize Your Vitamin D<\/h2>\n<p>There\u2019s good reason to try natural options for anxiety and depression before resorting to medications. Antidepressants, in particular, may lead to self-harm, violence and suicide, while antianxiety drugs can be addictive and cause fatal overdoses.<\/p>\n<p>The best way to optimize your vitamin D levels is via sensible sun exposure, as there are many benefits to sun exposure even aside from vitamin D. However, if this isn\u2019t an option for you due to your location or lifestyle, daily vitamin D3 supplementation of up to 10,000 units may be needed to reach a vitamin D level of 40 to 60 ng\/mL.<\/p>\n<p>Data from GrassrootsHealth&#8217;s D*Action studies suggest the optimal level for health and disease prevention is between 60 ng\/mL and 80 ng\/mL, while the cutoff for sufficiency appears to be around 40 ng\/mL. In Europe, the measurements you&#8217;re looking for are 150 to 200 nmol\/L and 100 nmol\/L, respectively.<\/p>\n<p>The only way to gauge whether you might need to supplement, and how much to take, is to get your level tested, ideally twice a year \u2014 in the early spring and early fall \u2014 when your level is at its low point and peak, respectively. Make sure that your supplemental vitamin D intake is balanced with other nutrients, including not only magnesium but also vitamin K2 and calcium.<\/p>\n<p>Research by GrassrootsHealth, based on data from nearly 3,000 individuals, reveals you need 244% more oral vitamin D if you\u2019re not also taking magnesium and vitamin K2, which also works synergistically with vitamin D and helps prevent complications associated with excessive calcification in your arteries.<sup><span id=\"edn28\" data-hash=\"#ednref28\">28<\/span><\/sup><\/p>\n<h2>Why Magnesium Threonate May Be Best for Mental Health<\/h2>\n<p>Dark green leafy vegetables are a good source of magnesium, and juicing your greens is an excellent way to boost your intake, although supplementation may also be necessary for some people. A number of factors can affect your magnesium absorption and excretion, including alcohol consumption, prescription drugs such as statins, stress, heavy sweating and more.<sup><span id=\"edn29\" data-hash=\"#ednref29\">29<\/span><\/sup><\/p>\n<p>In one study, the effects of magnesium supplementation were comparable to prescription antidepressants in terms of effectiveness, but without any of the side effects associated with these drugs.<sup><span id=\"edn30\" data-hash=\"#ednref30\">30<\/span><\/sup>\u00a0Participants in the treatment group received a daily dose of 248 milligrams (mg) of elemental magnesium for six weeks, while controls received no treatment. According to the authors, \u201cIt works quickly and is well tolerated without the need for close monitoring for toxicity.\u201d<sup><span id=\"edn31\" data-hash=\"#ednref31\">31<\/span><\/sup><\/p>\n<p>When it comes to oral supplementation, my personal preference is magnesium threonate, as it appears to be the most efficient at penetrating cell membranes, including your mitochondria and blood-brain barrier.<\/p>\n<p>Cerebral spinal fluid magnesium levels are tightly controlled, such that boosting blood levels of magnesium by 300% only increases cerebrospinal fluid levels by approximately 10% to 19%.<sup><span id=\"edn32\" data-hash=\"#ednref32\">32<\/span><\/sup>\u00a0Magnesium L-threonate, however, has improved effectiveness for increasing cerebrospinal fluid magnesium levels.<sup><span id=\"edn33\" data-hash=\"#ednref33\">33<\/span><\/sup><\/p>\n<p>Only magnesium L-threonate, as opposed to magnesium chloride or magnesium gluconate, increases cerebrospinal fluid magnesium levels and improves cognition in animal models.<sup><span id=\"edn34\" data-hash=\"#ednref34\">34<\/span><\/sup>\u00a0Magnesium is also absorbed through your skin, so you can use a topical solution or take Epsom salt (magnesium sulfate) baths to increase your levels.<\/p>\n<p>The RDA for magnesium is around 310 to 420 milligrams (mg) per day depending on your age and sex,<sup><span id=\"edn35\" data-hash=\"#ednref35\">35<\/span><\/sup>\u00a0although some researchers believe we may need as much as 600 to 900 mg\/day for optimal health. I believe many may benefit from amounts as high as 1 to 2 grams (1,000 to 2,000 mg) per day.<\/p>\n<p>As a general rule, I recommend starting out with a dose of 200 mg of oral magnesium citrate per day, gradually increasing your dose until you develop slightly loose stools. To use this method, you need to use magnesium citrate, as it&#8217;s known for having a laxative effect. Once you know your cutoff, you can switch to other forms if you like.<\/p>\n<\/div>\n<div class=\"social-icons-bottom narrow-width\">\n<p>&nbsp;<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>=== Read Full PDF Here STORY AT-A-GLANCE The use of magnesium and vitamin D for anxiety and depression has been trending on social media for good reason Magnesium is intricately involved in psychoneuroendocrine system activity and plays a role in biological pathways associated with the development of depression Magnesium supplementation has been shown to improve&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6567","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/jewelryon.com\/index.php?rest_route=\/wp\/v2\/posts\/6567","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jewelryon.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jewelryon.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jewelryon.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jewelryon.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6567"}],"version-history":[{"count":0,"href":"https:\/\/jewelryon.com\/index.php?rest_route=\/wp\/v2\/posts\/6567\/revisions"}],"wp:attachment":[{"href":"https:\/\/jewelryon.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jewelryon.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6567"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jewelryon.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}