Can Vitamin D and Magnesium really help treat anxiety?

Although the medical advice found on TikTok is often sketchy, Dr. Uma Naidoo, director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital and author of the book Calm Your Mind with Food, told Healthline that there is clear support for a role for vitamin D and magnesium in helping symptoms of depression and anxiety.

She explains that vitamin D is a fat-soluble vitamin that plays a role in:

• calcium absorption
• bone growth
• mineralize
• bone regeneration

In the brain, Naidoo said, vitamin D acts as a neurosteroid and plays a protective role against stress depressive and anxiety disordersand there is a clear link between vitamin D deficiency and depressive symptoms, as well as worsening anxiety, as vitamin D deficiency or excess plays an important role in regulating the immune response. stress response.

Nadoo further explains that magnesium is a mineral that regulates at least 300 different biochemical reactions in the body, such as protein synthesis, muscle and nerve function.

Naidoo says this mineral helps regulate many important neurotransmitters involved in mood regulation.

Magnesium deficiency also associated with anxiety, hyperactivity and attention deficit, TiredAnd low desireIn fact, she says, symptoms of low stores of this important mineral include stress, irritability, and anxiety symptoms.

She also notes that magnesium deficiency is linked to both depression and reduced dopamine levels while supplementation has been shown to increase these levels.

Adding more to one’s diet has also been shown to improve sleep quality, hydration, and muscle growth and recovery, Naidoo adds. Sleep, nutrition and physical activity are all tied to our mental health, especially symptoms of anxiety and depression.

However, before you rush out to buy magnesium and vitamin D supplements, it’s important to note that supplements alone may not be a magic bullet for your depression or anxiety.

They are not magic because there is nothing magical in mental health, says Dr. Kara Kushnir, MSW, LCSW, founder and clinical director of A Work of Heart Counseling. It’s often a combination of factors and we know that there are a lot of variables and resources involved. is often the best formula for improving mental health.

She added: “We know that therapy, medication, social support and emotional release methods such as exercise, hydration, nutrition and stress reduction are often the most effective ways to improve your health.” improve mental health and happiness.

However, having said that, Kushnir advises that supplementation when taken appropriately and under the guidance of a doctor can help reduce symptoms of depression and anxiety.

According to GoodRx Health, the exact amount you need to supplement will vary depending on your current levels. A healthcare provider can perform testing to determine what is right for you.

However, many people have deficiencies in these two nutrients, Kushnir notes.

She also emphasized that it is important for people to realize that this is not necessarily a miracle cure for mental health conditions.

While supplementation can help, Naidoo says eating healthy, nutrient-rich foods is the best way to fuel a healthy brain and body.

We should still strive to eat a healthy whole-foods diet, she says, by including a colorful array of fiber-rich plant foods and healthy fats so our bodies get nutrients. fully necessary.

[T]The gut-brain connection is optimized by fiber, which nourishes the gut and its microbiome; Plant foods provide powerful antioxidant phytonutrients and reduce inflammation in the brain; Healthy fats provide strong building blocks and fight the effects of aging on the brain.

She concluded that all the macro and micronutrients in our diet work together to support optimal mental health.

A viral TikTok video claiming that magnesium and vitamin D help men with anxiety has solid scientific support, according to nutrition experts.

However, it may not be the magic bullet for everyone. They say anxiety is a multifactorial condition.

It’s best to approach anxiety treatment with a combination of approaches including things like therapy, medication, and social support. Additionally, it is advisable to eat a complete diet rather than taking individual supplements.

If you choose to take supplements, your doctor can do testing to determine which is right for you.