Magnesium Is Necessary To Keep Calm

A study has discovered a curious relationship: the higher the magnesium levels in the body of young people, the lower their level of aggressiveness. From previous scientific works it was already known that magnesium is associated with benefits in depression and anxiety.

The association between magnesium and hostility occurs regardless of other factors such as lifestyle, income level, use of supplements or mood disorders, according to researchers from several North American universities.

Much less aggressive with magnesium

The discovery adds an indication to magnesium supplementation, which some people take to prevent diabetes and cardiovascular disease or as a complementary treatment for these problems.

4,716 young adults participated in the study. After determining their magnesium levels based on their dietary intake, it was found that those with the highest levels had a hostility score almost twice as low.

The authors of the research are considering new work to find out what is the dose of supplemental magnesium that is associated with better results in relation to aggressiveness.

Magnesium is required in more than 300 biochemical reactions

The results add to an ever-growing scientific literature supporting the potential health benefits of magnesium.

The informative reports of the National Institutes of Health (NIH) of the United States, equivalent to a ministry of health, explain that magnesium is necessary for the production of more than 300 biochemical reactions in the body, from maintaining the normal function of the muscles and nerves to stabilize your heart rate, support a healthy immune system, or keep your bones strong. The mineral is also necessary for blood sugar control and healthy blood pressure.

However, 70-80% of the United States population have low magnesium levels, according to the research authors.

In Spain , between 76% and 79% of people have a deficiency with calcium and magnesium intakes lower than 80% of the daily intake recommendations, according to the ANIBES study (Reported daily intake, differences between reported consumption and level necessary for its adequacy and dietary sources of calcium, phosphorus, magnesium and vitamin D in the Spanish population).

With omega-3, the better

The research also found that the best effect on aggressiveness occurred when a high magnesium intake was accompanied by a high omega-3 intake.

According to the researchers, the mineral may act on the hypothalamic-pituitary-adrenal (HPA) axis that produces hostility-related stress hormones. Additionally, magnesium can also affect serotonin metabolism, they said, which has been linked to depression.

Another potential mechanism of action could include the role of magnesium as a blocker of the N-methyl D-aspartate receptor (NMDA, implicated in major depression), thus regulating the glutamate and GABA pathways.

Finally, magnesium can also play an anti-inflammatory role , an effect that can also be reflected on hostility.

What are the daily needs for magnesium?

The recommended daily intake is around 350 mg per day. The ideal is to get it all through food. If a supplement is taken, the extra contribution should not exceed this amount.

What are the foods richest in magnesium?

In general, plant foods offer higher contributions in magnesium than those of animal origin. A diet based on organic foods, whole grains, legumes, nuts, seeds and algae will provide the necessary doses.

Among the best sources of magnesium are spinach, cabbage, soybeans, oats, wheat germ, almonds, dates, sesame, and brewer’s yeast.

Scientific references:

• Lyu et al. Magnesium intake was inversely associated with hostility among American young adults. Nutrition Research.
• Yary et al. Dietary magnesium intake and the incidence of depression: A 20-year follow-up study. Journal of Affective Disorders.