{"id":9501,"date":"2023-12-17T21:17:20","date_gmt":"2023-12-17T14:17:20","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9501"},"modified":"2023-12-17T21:17:20","modified_gmt":"2023-12-17T14:17:20","slug":"why-eating-magnesium-and-mood-are-linked","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9501","title":{"rendered":"Why Eating Magnesium and Mood Are Linked"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">A<\/span>s we\u2019ve officially reached the shortest days and coolest temps of the year, some of us might feel the seasonal slog. To get ahead of potential winter blues\u2014or feeling out of sorts at any time of the year, really\u2014there\u2019s one mineral you\u2019ll absolutely want to prioritize in your diet sooner than later in light of it&#8217;s connection to your mood: magnesium.<\/p>\n<p>In addition to its ability to potentially lift your spirits, magnesium also <a href=\"https:\/\/www.wellandgood.com\/magnesium-for-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/magnesium-for-sleep\/\">promotes restful sleep<\/a>, <a href=\"https:\/\/www.wellandgood.com\/magnesium-gut-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/magnesium-gut-health\/\">bowel regularity<\/a>, and <a href=\"https:\/\/www.wellandgood.com\/best-magnesium-powders\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-magnesium-powders\/\">brain health<\/a>. Yet despite its wide-ranging perks, approximately <a href=\"https:\/\/www.wellandgood.com\/daily-magnesium-intake\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/daily-magnesium-intake\/\">75 percent of Americans<\/a> aren\u2019t getting enough of this mineral on a daily basis. Ahead, experts share the ins and outs of why you might prioritize incorporating this mineral into your daily nutrition plan.<\/p>\n<h2>How magnesium benefits your mood<\/h2>\n<p>\u201cA powerhouse mineral, magnesium is a cofactor for more than 300 enzymes in the human body,\u201d begins <a href=\"https:\/\/www.linkedin.com\/in\/erin-stokes-nd-88824989\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/erin-stokes-nd-88824989\/\">Erin Stokes, ND<\/a>, a naturopathic doctor and the medical director for <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFD-641915%26url%3Dhttps%253A%252F%252Fwww.megafood.com%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fmagnesium-mood-connection%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.megafood.com\/\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/go.skimresources.com?id=104860X1561639&amp;xs=1&amp;xcust=STMSFD-641915&amp;url=https%3A%2F%2Fwww.megafood.com%2F\">MegaFood<\/a>. \u201cIf we don\u2019t have enough of this mineral, then these enzymes can\u2019t do their jobs.\u201d Such duties include but aren\u2019t limited to assisting muscle and nerve function, energy production, and mood regulation.<\/p>\n<p>On that last point of mood regulation, the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507250\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507250\/\">National Library of Medicine<\/a> notes that low magnesium levels are associated with fatigue, headache, and physical stress. Moreover, per a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7352515\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7352515\/\">2020 review<\/a> published in the journal <em>Nutrients,<\/em> inadequate magnesium levels in the body have been linked to anxiety, depression, and other mood disorders. On the flip side, Stokes says adequate magnesium promotes a sense of calm and relaxation. That&#8217;s due in part to sufficient amounts of the mineral allowing the central nervous system to function as it should (thus supporting mental health and mood stability).<\/p>\n<blockquote>\n<p>\u201cMagnesium plays an important role in regulating neurotransmitters that send messages throughout the brain and body, helping to improve brain functions that manage stress and anxiety.\u201d\u2014Amy Shapiro, MS, RD<\/p>\n<\/blockquote>\n<p>\u201cMagnesium plays an important role in regulating neurotransmitters that send messages throughout the brain and body, helping to improve brain functions that manage stress and anxiety,\u201d shares NYC\u2013based dietitian <a href=\"https:\/\/realnutritionnyc.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/realnutritionnyc.com\/\">Amy Shapiro, MS, RD<\/a>. \u201cAdditionally, magnesium acts on the hypothalamus: the part of the brain that controls the pituitary and adrenal glands, [aka] the glands that respond to stress.\u201d<\/p>\n<p>In short, when you have enough magnesium, you\u2019re in a better position to enable healthy transmissions between your brain and body. The results may include greater resilience to stress, a better mood, and fewer symptoms of mental health imbalances.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/magnesium-mood-connection\/\" current-title=\"Eating More Magnesium Can Boost Your Mood\u2014Here\u2019s Why and How\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/12\/Eva-Katalin-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-06-17\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/magnesium-mood-connection\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/magnesium-mood-connection\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/magnesium-mood-connection\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>The best mood-boosting, magnesium-rich foods<\/h2>\n<p>While magnesium is crucial to maintain in the body for your mood and other aspects of well-being to few of us are getting enough of it. (As leading functional medicine specialist Will Cole, IFMCP, DNM, DC, previously told Well+Good, it\u2019s one of the most <a href=\"https:\/\/www.wellandgood.com\/common-nutrient-deficiencies\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/common-nutrient-deficiencies\/\">common nutrient deficiencies<\/a> he sees.) The good new is that it\u2019s actually pretty simple to boost your magnesium intake\u2014and thus your mood\u2014by adding a few key foods and food groups into your diet.<\/p>\n<p>According to the <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/\">National Institutes of Health<\/a> (NIH), adult women require about 310 to 360 milligrams of magnesium daily, varying based on factors such as your age and pregnancy\/lactation status. Meanwhile, adult men need 400 to 420 milligrams.<\/p>\n<p>To reach these amounts through whole foods, pumpkin seeds will help you make sizable progress. Per the <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1100603\/nutrients\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1100603\/nutrients\">FDA<\/a>, an ounce (28 grams) offers a hefty 156 milligrams of the mineral. Throw them onto a salad or into a smoothie, add them as a garnish for side dishes and meals, or simply enjoy them by the handful. However, there are many other ways to eat your way to higher magnesium levels: \u201cKeeping it simple helps people succeed in meeting their nutritional needs,\u201d Stokes recognizes. \u201cSome of the best dietary sources fall into three categories: nuts and seeds, beans, and greens.\u201d Another helping point of guidance: According to the NIH, <a href=\"https:\/\/www.wellandgood.com\/high-fiber-foods\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/high-fiber-foods\/\">foods containing dietary fiber<\/a> tend to pack magnesium.<\/p>\n<p>\u201cWhile almonds lead the [nut] pack with just two ounces containing 180 milligrams of magnesium, you can consider cashews and peanuts as well,\u201d Stokes continues. If you\u2019re not a fan of whole nuts, almond butter and classic PB can also help you get your fix. Shapiro adds spinach, eggs, almonds, yogurt, milk, and bananas are also great sources of magnesium.<\/p>\n<p>To make your new magnesium-rich, mood-boosting diet even easier to reach on the daily, Stokes offers a sample menu you can keep in mind. \u201cA woman could eat an ounce of pumpkin seeds, a half-cup of cooked spinach (little known fact: cooked spinach is higher in magnesium than raw), and a half-cup serving of black beans to fall just short of her recommended dietary allowance [RDA],\u201d she shares. Now, for the kicker: \u201cAn ounce of dark chocolate would bump the number over the top,\u201d as this serving size will pack around <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170273\/nutrients\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170273\/nutrients\">64 milligrams<\/a>.<\/p>\n<p>No matter the route you take to get there, rest assured that upping your intake of magnesium-rich foods will benefit your mood and greater health to boot. \u201cEnjoying magnesium as part of your daily diet is important. Many of us are deficient, so being mindful of incorporating these foods regularly will be helpful,\u201d Shapiro concludes.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Botturi, Andrea et al. \u201cThe Role and the Effect of Magnesium in Mental Disorders: A Systematic Review.\u201d\u00a0<i>Nutrients<\/i>\u00a0vol. 12,6 1661. 3 Jun. 2020, doi:10.3390\/nu12061661            <\/li>\n<li>\n              Cuciureanu MD, Vink R. Magnesium and stress. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011.            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>As we\u2019ve officially reached the shortest days and coolest temps of the year, some of us might feel the seasonal slog. To get ahead of potential winter blues\u2014or feeling out of sorts at any time of the year, really\u2014there\u2019s one mineral you\u2019ll absolutely want to prioritize in your diet sooner than later in light of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9502,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9501","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9501","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9501"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9501\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9502"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}