Can Vitamin D and Magnesium Really Help Treat Anxiety?

While the medical advice found on TikTok is often vague, Dr. Uma Naidoo, who is the director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital as well as the author of Calm Your Mind with Food, said there is support. clear to the role of vitamin D and magnesium in relieving symptoms of depression and anxiety.

She explained that vitamin D is a fat-soluble vitamin that plays a role in calcium absorption, bone growth, mineralization and bone remodeling.

In the brain, Naidoo said, vitamin D acts as a neurosteroid and plays a role in protecting against depression and anxiety disordersand there is a well-established link between vitamin D deficiency and symptoms of depression, as well as worsening anxiety, as vitamin D deficiency or excess plays a crucial role in regulating stress responses.

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

This mineral helps regulate many important neurotransmitters involved in mood regulation, Naidoo said.

Magnesium deficiency is also associated with anxiety, ADHD, fatigueIt is low libidoIn fact, she said, symptoms of low stores of this essential mineral include tension, irritability and symptoms of anxiety.

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

Adding more to your diet also improves sleep quality, hydration, and muscle growth and recovery, Naidoo added, and sleep, nutrition, and physical activity are closely linked to our mental health, especially symptoms of anxiety and depression.

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

Kara Kushnir, MSW, LCSW, PMH-C, founder and clinical director of A Work of Heart Counseling, said: They are not magic because nothing is in mental health, it is usually a combination of factors, and we know that a variety of changes and Resources are often the best recipe for improving mental health.

We know that therapy, medication, social support and emotional outlets/releases such as exercise, hydration, nutrition and stress reduction techniques are often the most impactful ways to improve mental health and well-being, she added. .

That said, however, Kushnir reported that supplementation, when done properly and under the guidance of a doctor, can potentially help reduce symptoms of depression and anxiety.

According to GoodRx Health, the exact amount you need to supplement varies depending on your current levels. A healthcare professional can do tests to determine what is right for you.

However, many people are deficient in both of these nutrients, Kushnir noted.

She also emphasized that it is important for people to recognize that these are not necessarily magical solutions to mental health problems.

While supplementation can work, Naidoo said eating healthy, nutrient-dense foods is the best way to fuel a healthy brain and body.

We should still strive to eat a healthy, whole-foods diet, including a variety of colorful plant foods rich in fiber and healthy fats, so that our bodies get the complete nutrition they need, she said.

[T]The gut-brain connection is optimized by fiber, which nourishes the intestine and its microbiome; plant foods offer powerful antioxidant phytonutrients and suppress inflammation in the brain; Healthy fats offer strong building blocks and stave off the stressors of aging on the brain.

In combination, she concluded, all the macro- and micronutrients in our diet come together to support our optimal mental health.

A viral TikTok video claiming magnesium and vitamin D helped man’s anxiety has solid scientific backing, according to nutrition experts.

However, it may not be a magic solution for everyone. Anxiety is a multifactorial condition, they say.

It’s best to approach treating anxiety with a combination of approaches, including therapy, medication, and social support. Furthermore, it is preferable to follow a balanced diet rather than taking individual supplements.

If you choose to take supplements, your doctor may do tests to determine what is right for you.