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8 Great Ways You Can Increase Dopamine Levels In The Brain Without Pharmaceutical Drugs

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“Dopamine is a neurotransmitter that helps control the brain’s reward and pleasure centers. Dopamine also helps regulate movement and emotional response, and it enables us not only to see rewards, but to take action to move toward them.”  Psychology Today

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There are a lot of articles on the internet about dopamine and how it affects your mood, behavior, energy, and focus. What’s not commonly spoken about, however, is how dopamine is affected by your perception. Discussed more rarely still is the reason why your dopamine levels may be low. Below are 10 ways to increase your dopamine levels, courtesy of Power of Positivity, as well as my own observations regarding the underlying issues which may have led to each situation, and how to tackle them.

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1. Don’t Get Addicted

“Many people get addicted to something because it gives them some kind of instant gratification – drugs, alcohol, sex, pornography, shopping, and other addictive behaviors actually have the opposite effect on dopamine levels in the long-term. In essence, when we get overly addicted to something, the ‘reward circuitry’ of our brain kicks into overdrive and we crave the ‘quick hit.’ This is not a sustainable solution for dopamine production, which can and should be done naturally.” 

What’s missing here is the fact that addiction is quite often a result of low dopamine, meaning addiction is more of an attempt to fix an already existing problem. In essence, “the underpinning of your addictive personality is a lack of fulfillment from within, with a resulting urge to achieve fulfillment through substances, objects, or events that relieve the inevitable pain – for a while.” (source)

“When we receive a reward of any kind, dopamine is released in our brains. Over time, this stimulus and release of dopamine can lead to learning. Researchers have recently found that how quickly and permanently we learn things relates directly to how much dopamine we have available in our brains. As we get rewarded over and over again for something, we learn that we should keep doing whatever that is very deeply, and it’s hard to unlearn those kinds of behaviours.” (source)

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What this means is that low-dopamine is a response to a lifestyle which doesn’t offer much in terms of reward to the person living it. It may be a response to the environment you’re living in, the clothes you’re wearing, the tight budget you’re working within, the relationship choices you’ve made or have been made for you, or a result of trauma where there was no perceived reward. It’s very easy to understand how dopamine levels may appear low when we consider all the potentials leading to less-rewarding lifestyles and life-experiences.

What’s necessary then is less of a ‘don’t get addicted’ approach and more of an ‘increase the rewards in your life’ style of applied advice. Fact is, you’ll constantly feel less fulfilled through low dopamine when you’re not (or are unable to) fill your day with things that inspire and reward you. Meaning, the most effective protection against addiction and greatest advantage to high-dopamine levels is a defense against low-rewarding activities and an offence working towards rewarding actions, activities, and ultimately, a lifestyle of fulfillment and achievement.

Also, because addiction is most often rooted in past traumatic experiences, where emotions create a fight or flight response that becomes rooted in your core emotions, it’s vitally important to seek proper and effective help in dissolving past trauma. Doing so can only help you perceive more rewarding experiences in your life, rather than filtering experiences through a ‘traumatized’ awareness.

2. Checklist Small Tasks

“Dopamine increases when we are organized and finish tasks – regardless if the task is small or large. So, don’t allow your brain to worry about things that need to be done. Instead, write these tasks down and then check them off one at a time. It’s been shown that it’s more satisfying to the brain’s dopamine levels when we physically check something off of our to-do list. Also, write down and check stuff off regardless if you can mentally remember the tasks.” 

In reading the book Principles of Self-ManagementI came across a brilliantly well-researched understanding of motivation when it comes to tasks. In short, if a task is greater than 25% of a change in a person’s routine, the person will be overwhelmed with feeling incapable of achieving it. This leads them to self-defeat and self-sabotage to avoid accomplishing the task. On the other side, if a task is less than 10% different than a person’s normal routine, they don’t do it because it won’t have enough meaning for them to do so. As such, it’s wise to make sure you write down goals and tasks that are in between this 10% to 25% range of new behaviors and actions, otherwise, you just won’t do it.

However, this 10-25% range is simply a guide for tasks that are not directly linked to our highest values. In reality, if you can link a task to your highest values and see clearly how it will help you accomplish what’s truly most important to you, you’ll do it. If you can’t see how it will help fulfill your highest values, you’ll procrastinate, hesitate, and get frustrated in the attempt to do it. By linking a task to your highest values, you’ll both increase the chances of you doing it and also increase the reward you will feel when you accomplish it, a result of producing more dopamine in the brain.

3. Create Something

“For us writers, painters, sculptors, poets, singers, dancers, and other artists, we can identify with this. When we’re in creative mode, we can become hyper-focused. As a result, we can enter a state called flow. Dopamine is the brain chemical that allows us to achieve this state. The lesson is this: take up a hobby or activity in which you actually create something tangible. Try something like arts, crafts, auto repair, drawing, photography, or something else that sounds interesting.” 

Sparking your creative drive is an effective way to increase your potential for feeling great, achieving goals and inspiring yourself through your accomplishments. However, it can also be a distraction from a feel-bad lifestyle, if it’s not maintained with a purpose in mind. Whenever you’re working on a project, creative or not, that truly inspires you, you’ll activate your ‘flow state,’ where time and space seem to stand still. So how to you determine what it is that truly inspires you?

The most important goal in revealing your most authentic creative energy is to remove the creative energies of other people from your life. So many of us look up to the creations of others, whether works of art or music, and their works or talents take up time and space in our own minds. This isn’t necessarily bad, but it can influence your own beliefs about what you can create. If you compare yourself to others and minimize yourself, you’ll repress your own creative ability. This can affect your dopamine levels, because if you can’t see your own creations as rewarding to you, as much as someone else’s, you’ll feel inferior and incapable.

One very effective way of neutralizing the influence other people have on your mind is to literally look at the negatives or downsides of their accomplishment. This isn’t to practice being a critic, but it can enable you to de-infatuate with their creative powers, helping you to stop minimizing your own. Once you recognize that your creative endeavors can exist on the level of those you admire, through practice (just like they did), you’ll increase your ability to see your own creations as meaningful and rewarding.

 4. Exercise

“Same ‘ole, same ‘ole, we know. We’ve discussed repeatedly the importance and benefits of physical exercise, and we’re just going to add to this list again. So, not only does exercise help us relieve stress, achieve better physical health and make us more productive; it boosts our dopamine levels. More specifically, exercise increases multiple neurotransmitters – serotonin and endorphins, besides dopamine, receive a boost. Here’s something else cool: the exercise needn’t not be arduous. Simply taking a stroll or climbing some stairs will achieve a good dopamine jolt.” 

Exercise is important, but it can also become a crutch or an addiction if it’s not something being integrated into your daily life. Many people go to the gym to work out, yet don’t live a life that requires the body they’re building. Another thing is actually placing a value on exercise itself. Many people buy the gym memberships, yet never use them. So what’s the easiest way to make exercise a part of your life?

There’s a branch of exercise called ‘functional training’ in which exercises are tailored to help you with your daily tasks. This is much more helpful than just ‘workouts,’ because if you can train your body into a state where your daily tasks are not taxing on your energy, you’ll breeze through the day and have more energy at the end of it. Staying in a high energy state instead of being brought down by your daily tasks will help you be more inspired during your day and innately feel more inspired to exercise.

5. Get a Streak Going

“As with creating a checklist, getting a streak going is a great way to increase dopamine levels. For the purpose of this article, a streak is a visual reminder of how many days in a row you’ve achieved something.

Get a calendar specifically for this purpose: write down whatever goal you have and the days of the week or month when they are scheduled. For example, if you work out on Monday, Wednesday and Friday, mark these days on the calendar for the month. As you finish a workout, mark it off on the calendar. Keep a streak going, and you’ll keep the dopamine coming.”

While the ‘streak’ is a useful tool for celebrating accomplishments, it unfortunately has a downside—routine. Doing something enough times becomes a routine, especially if the action isn’t continuously fulfilling to your highest values. To counter this, try adapting the ‘goal’ or ‘action’ in terms of efficiency and effectiveness. By continuously finding ways to improve the performance of the behavior, over time, you can look back at how many times you’ve done it, but also how much better you’ve become at it. This way, your performance becomes a competition with yourself, which increases your potential for feeling rewarded as you master a skill.

6. Increase Tyrosine

“Of the chemicals that make up dopamine, none are more important than tyrosine. In fact, tyrosine is considered the building block of dopamine. Therefore, it is important that you get enough of this protein. There’s a large list of foods that increase Tyrosine, including: Almonds, Avocados, Bananas, Beef, Chicken, Chocolate, Coffee, Eggs, Green Tea, Watermelon, Yogurt.” 

Food is a reward, not a chore. This is the difference between living to eat and eating to live. While it’s important to utilize foods to your advantage, it’s just as important to recognize that the brain is its own best pharmacy. Few foods actually make it past the blood-brain barrier and this actually includes Tyrosine.

“Tyrosine is one of the 22 key amino acids that are used for building proteins around the body. In addition to this, however, it also raises the levels of certain neurotransmitters in the brain, namely dopamine and norepinephrine. These are famous for being ‘feel good’ chemicals that can help boost mood and elevate concentration, making tyrosine a popular nootropic. However, tyrosine is completely incapable of passing the BBB. This way, no matter how much of it you were to take, you’d feel almost no effects.” (source)

The truth is, tyrosine must be bonded with another molecule to make it past the blood-brain barrier, so tyrosine in itself isn’t capable of making significant impacts on the brain. However, through natural digestion and regulating healthy bodily function, it can assist the brain in having to work less on fixing an unhealthy system, which in turn can help increase the potential for dopamine and dopamine related good feelings.

7. Listen to Music

“Do you ever wonder why music makes you happy? I mean, we can be in the dumps one moment but once we put on our favorite jam, we’re swaying and shaking away…feeling pretty good about ourselves too! The reason for this is that listening to music increases dopamine levels. In fact, scientists say that listening to music has the same effect as eating our favorite foods or watching our favorite T.V. show. So, when you’re feeling down, throw on some of your favorite tunes and jam out!”

Listening to music can increase dopamine levels temporarily, but what we’re really looking for is a lasting fulfillment feeling so you can make your daily life enjoyable and productive for your goals. Also, popular music these days is often manufactured in such a way as to prey on your brain’s chemical dependency, making much of music a form of substance addiction.

However, music has been a part of human history since as far as we can see, so its influence on our brain is greatly appreciated. In fact, one of the greatest cultural appreciations throughout history has been music. So, listen to music, but just make sure it’s not the only source of dopamine in your life.

 

 8. Meditate

“As with exercise, we are discovering more and more benefits to meditation. We are again adding to the list. As we discussed, the human brain is susceptible to a variety of addictions. One other addictive habit that we have is overthinking. In fact, some Buddhists have a phrase for this addiction: ‘monkey mind.’

Overthinking is not merely a distracting habit, it’s also a genuine compulsion that leaves us in a perplexing state, while also having a negative effect on our spiritual development. However, scientists are finally catching up to what Buddhists have known for thousands of years: meditation and mindfulness are essential to a healthy mind.”

Meditation can be a highly effective form of dopamine increase if done properly, as it can weed out the mental influences which may be causing your chemistry to be less than desired. With the intent of reaching a state of self-fulfillment, meditation clears out the mental clutter and replaces it with presence and fulfillment for just being alive. This is a state available to every human and can help assist our daily lives by increasing our awareness of what feels good for us and what we don’t resonate with.

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Long-Term Consequences of Mumps Vaccination: Many Unanswered Questions

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This is Part II of a two-part series on mumps. Part I discussed how mumps vaccination and the flawed mumps component of Merck’s MMR vaccine are fostering dangerous mumps outbreaks in adolescents and young adults.

It has been about five decades since the U.S. Food and Drug Administration (FDA) approved Merck’s first mumps vaccine. The company began launching combination MMR (measles, mumps and rubella) vaccines in the 1970s. Coincidentally—or not—an infertility crisis has been brewing over roughly the same time period, with dramatic declines in sperm counts and record-lowfertility levels. However, few investigators seem interested in assessing whether mumps outbreaks in highly vaccinated populations of teens and young adults could be having long-termeffects on fertility or other health indicators.

As described in Part I, childhood MMR vaccination has been an unmitigated disaster where mumps is concerned, deferring mumps infection to older ages and leaving adolescents and young adults vulnerable to serious reproductive complications. Public health reports show that the vast majority of mumps cases and outbreaks occur in youth who have been fully vaccinatedwith the prescribed two-dose MMR series, supporting a hypothesis of “waning immunity after the second dose.” FDA and Centers for Disease Control and Prevention (CDC) officials even admitthat mumps outbreaks in the post-vaccination era “typically involve young adults,” and that vaccination is failing to protect those who are college-age and above.

Myopically, many vaccine experts have called for a third MMR dose—or even “booster dosing throughout adulthood”—even though the FDA’s and CDC’s own research shows that MMR boosters in college-age youth barely last one year. As alleged in whistleblower lawsuits wending their way through the courts over the past eight years, Merck presented the FDA with a “falsely inflated efficacy rate” for the MMR’s mumps component, using animal antibodies and other fraudulent tactics to fool FDA—and the public—into believing that the vaccine was effective.

When infection arises after puberty, however, mumps is no laughing matter, presenting an increased risk of complications such as hearing loss, encephalitis and inflammation of the reproductive organs.

Mumps after puberty is no laughing matter

Around the time that the first mumps vaccine came on the market, the 1967 children’s classic The Great Brain humorously depicted mumps infection in childhood as a mere nuisance. The book’s young protagonist goes out of his way to intentionally infect himself with mumps so that he can beat his two brothers to the recovery finish line—and he experiences no adverse consequences other than his siblings’ annoyance.

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When infection arises after puberty, however, mumps is no laughing matter, presenting an increased risk of complications such as hearing loss, encephalitis and inflammation of the reproductive organs. About one in three postpubertal men with mumps develops orchitis(inflammation of the testes), which can damage sperm, affect testosterone production and contribute to subfertility and infertility. During a mumps outbreak in England in the mid-2000s, mumps orchitis accounted for 42% of all hospitalized mumps cases; the researchers attributed this outcome—which was the most common reason for hospitalization—to “the high attack rates in adolescents and young adults” that occurred “despite high coverage with two-dose MMR.” An analysis of a 2006 mumps outbreak in the U.S. reported that male patients were over three times more likely than female patients to experience complications, “due primarily to orchitis.”

An estimated 5% to 10% of postpubertal women will develop oophoritis (swelling of the ovaries) following mumps infection. Oophoritis is associated with premature menopause and infertility, but mumps-related oophoritis has garnered little notice.

Mumps infections are often asymptomatic or produce nonspecific symptoms such as fever, while cases of orchitis may present with no other mumps symptoms. Nonetheless, public health officials advise clinicians that orchitis is an instant cue to test for mumps virus, and testing often reveals elevated mumps antibodies. In a case report of MMR failure, British clinicians isolated a novel genetic strain of mumps virus from the patient’s semen two weeks after the onset of orchitis and found mumps RNA in the semen 40 days later; they also noted “the appearance of anti-sperm antibodies,” with “potential long-term adverse effects on the patient’s fertility.”

In 2017, researchers who reviewed 185 studies conducted in Western nations found that sperm counts had plummeted by 50% to 60% between 1973 and 2011—an average decrease of 1.4% annually. Commenting on this work, one analyst estimated that 20% to 30% of young men in Europe and North America have sperm concentrations associated with a reduced ability to father a child. Given estimates that as much as 40% of reproductive problems have to do with the male partner, there is agreement on the importance of “finding and eliminating [the] hidden culprits in the environment” that most researchers believe are to blame.

An estimated 5% to 10% of postpubertal women will develop oophoritis (swelling of the ovaries) following mumps infection. Oophoritis is associated with premature menopause and infertility, but mumps-related oophoritis has garnered little notice.

MMR’s and MMRV’s potential to impair fertility never studied

Merck has not evaluated either of its two MMR vaccines—the MMR-II and the MMR-plus-varicella (MMRV) vaccine—for their potential to impair fertility. Whether such testing would unearth direct effects on fertility (as appears to be possible with HPV vaccination in women) is thus unknown. However, mumps vaccination undeniably increases reproductive-age individuals’ risk of mumps infection and, in the process, increases the risk of fertility-altering complications. These facts alone should be attracting far more attention.

Unfortunately, because clinicians already tend to underdiagnose mumps infection and underestimate mumps complications, it is likely that they are failing to recognize possible vaccine-induced reproductive health consequences of mumps infection in their adolescent and young adult patients. In one university outbreak, “most physicians…did not suspect mumps,” and even when they became aware of the outbreak, “diagnosing mumps was not always straightforward.” Moreover, although differentiating between vaccine strains of mumps virus and wild types could provide valuable information, few clinicians have the capacity or inclination to perform testing of this type. A Japanese study of cerebrospinal fluid and saliva from patients with mumps complications found vaccine strain in nearly all of the samples and noted the information’s importance in helping determine whether the complications were vaccine-related.

Those who have sought to understand mumps vaccines’ poor performance point to a mixture of explanatory factors. These include waning immunity, the high population density and close quarters encountered in settings such as college campuses, incomplete vaccine-induced immunity to wild virus as well as viral evolution such that “the vaccine triggers a less potent reaction against today’s mumps viruses than those of 50 years ago.” However, some also quietly admit that individuals with “mild vaccine-modified disease” could be perpetuating the chain of transmission. This latter point ought to be raising questions about the logic and wisdom of administering further rounds of MMR boosters during outbreaks while ignoring the problems created by the doses already given.

… some individuals respond poorly to mumps vaccination and vaccine-induced antibody levels correlate poorly with protection from mumps infection, irrespective of the number of additional doses of mumps-containing vaccine they receive.

Most scientists appear to be either resigned to ongoing mumps outbreaks in vaccinated populations or actually accept periodic outbreaks as the cost of doing business. Publications by FDA and CDC researchers reveal these agencies’ awareness that some individuals respond poorly to mumps vaccination and that vaccine-induced antibody levels correlate poorly with protection from mumps infection, “irrespective of the number of additional doses of mumps-containing vaccine they receive.” Considering the effects on fertility, the generally abysmal track record of mumps vaccination and Merck’s fraudulent claims about efficacy, it is hard to fathom medical and public health experts’ complacency about current mumps vaccines and vaccine policies.


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Legal Challenge Against Forced Vaccination Filed in New York City

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On April 15, 2019, a legal challenge was filed in the New York State Trial Court by Robert Krakow, Robert F. Kennedy, Jr. and Patricia Finn against the New York City Department of Health and Human Hygiene for their forced Measles-Mumps-Rubella vaccination. The legal team asked for a temporary restraining order against the mandate that the Judge will likely review and provide an ex parte decision. Children’s Health Defense is supporting these efforts.

Last week, Children’s Health Defense reported that the NYC Commissioner of Health declared a public health emergency, ordering all people who live, work or reside in four Brooklyn zip codes to be vaccinated with the Measles-Mumps-Rubella vaccine. Non-compliance with the order is a misdemeanor subject to criminal and civil fines, including imprisonment. Only those with documented immunity, medical contraindications or infants under six months are exempt from the vaccine mandate.

READ THE PETITION
READ THE MEMORANDUM OF LAW
READ THE AFFIRMATION

Sign up for free news and updates from Robert F. Kennedy, Jr. and the Children’s Health Defense. CHD is planning many strategies, including legal, in an effort to defend the health of our children and obtain justice for those already injured. Your support is essential to CHD’s successful mission.

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Magnesium Puts Psychiatric Drugs to Shame for Depression

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In Brief

  • The Facts:

    This article was written by Sayer Ji, Founder of Greenmedinfo.com where this article first appeared. Posted here with permission.

  • Reflect On:

    Is the priority of our federal health regulatory agencies and pharmaceutical companies human health, or profit? If there are more effective ways to treat several illnesses, why do they never mention them?

Depression is one of the most widely diagnosed conditions of our time, with over 3 million cases in the U.S. every year, and 350 million believed affected worldwide.1 Conventional medicine considers antidepressant drugs first-line treatments, including the newly approved injected postpartum drug costing $34,000 a treatment, to the tune of a 16 billion dollars in global sales by 2023. Despite their widespread use, these drugs are fraught with a battery of serious side effects, including suicidal ideation and completion — the last two things you would hope to see in a condition that already has suicidality as a co-morbidity. For this reason alone, natural, safe, and effective alternatives are needed more than ever before.

While research into natural alternatives for depression is growing daily — GreenMedInfo.com’s Depression database contains 647 studies on over 100 natural substances that have been studied to prevent or treat depression — it is rare to find quality human clinical research on the topic published in well-respected journals. That’s why a powerful study published in PLOS One titled, “Role of magnesium supplementation in the treatment of depression: A randomized clinical trial,” is so promising. Not only is magnesium safe, affordable, and easily accessible, but according to this recent study, effective in treating mild-to moderate symptoms of depression.

While previous studies have looked at the association between magnesium and depression,2-7 this is the first placebo-controlled clinical study to evaluate whether the use of over-the-counter magnesium chloride (248 mg elemental magnesium a day for 6 weeks) improves symptoms of depression.

The study design was a follows:

“ An open-label, blocked, randomized, cross-over trial was carried out in outpatient primary care clinics on 126 adults (mean age 52; 38% male) diagnosed with and currently experiencing mild-to-moderate symptoms with Patient Health Questionnaire-9 (PHQ-9) scores of 5–19. The intervention was 6 weeks of active treatment (248 mg of elemental magnesium per day) compared to 6 weeks of control (no treatment). Assessments of depression symptoms were completed at bi-weekly phone calls. The primary outcome was the net difference in the change in depression symptoms from baseline to the end of each treatment period. Secondary outcomes included changes in anxiety symptoms as well as adherence to the supplement regimen, appearance of adverse effects, and intention to use magnesium supplements in the future. Between June 2015 and May 2016, 112 participants provided analyzable data.”

The study results were as follows:

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“Consumption of magnesium chloride for 6 weeks resulted in a clinically significant net improvement in PHQ-9 scores of -6.0 points (CI -7.9, -4.2; P<0.001) and net improvement in Generalized Anxiety Disorders-7 scores of -4.5 points (CI -6.6, -2.4; P<0.001). Average adherence was 83% by pill count. The supplements were well tolerated and 61% of participants reported they would use magnesium in the future. Similar effects were observed regardless of age, gender, baseline severity of depression, baseline magnesium level, or use of antidepressant treatments. Effects were observed within two weeks. Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.”

 For perspective, conventional antidepressant drugs are considering to generate an “adequate or complete treatment response” with a PHQ-9 score “decrease of 5 points or more from baseline.” At this level of efficacy, their recommended action is: “Do not change treatment; conduct periodic follow-up.” The magnesium’s score of -6.0 therefore represents the height of success within conventional expectations for a complete response, which is sometimes termed “remission.” In contradistinction, conventional antidepressant drugs result in nearly half of patients discontinuing treatment during the first month, usually due to their powerful and sometimes debilitating side effects.8

To summarize the main study outcomes:

  • There was a clinically significant improvement in both Depression and Anxiety scores.
  • 61% of patients reported they would use magnesium in the future.
  • Similar effects occurred across age, gender, severity of depression, baseline magnesium levels, or use of antidepressant treatments.
  • Effects were observed within two weeks.

 The study authors concluded:

“Magnesium is effective for mild-to-moderate depression in adults. It works quickly and is well tolerated without the need for close monitoring for toxicity.”

Beyond Depression: Magnesium’s Many Health Benefits & Where To Source It

Magnesium is a central player in your body’s energy production, as its found within 300 enzymes in the human body, including within the biologically active form of ATP known as MG-ATP. In fact, there have been over 3,751 magnesium binding sites identified within human proteins, indicating that it’s central nutritional importance has been greatly underappreciated.

Research relevant to magnesium has been accumulating for the past 40 years at a steady rate of approximately 2,000 new studies a year. Our database project has indexed well over 100 health benefits of magnesium thus far.  For the sake of brevity, we will address seven key therapeutic applications for magnesium as follows:

  • Fibromyalgia: Not only is magnesium deficiency common in those diagnosed with fibromyalgia, 9,10 but relatively low doses of magnesium (50 mg), combined with malic acid in the form of magnesium malate, has been clinically demonstrated to improve pain and tenderness in those to which it was administered.11
  • Atrial Fibrillation: A number of studies now exist showing that magnesium supplementation reduce atrial fibrillation, either by itself, or in combination with conventional drug agents.12
  • Diabetes, Type 2: Magnesium deficiency is common in type 2 diabetics, at an incidence of 13.5 to 47.7% according to a 2007 study. 13 Research has also shown that type 2 diabetics with peripheral neuropathy and coronary artery disease have lower intracellular magnesium levels. 14 Oral magnesium supplementation has been shown to reduce plasma fasting glucose and raising HDL cholesterol in patients with type 2 diabetes.15 It has also been shown to improve insulin sensitivity and metabolic control in type 2 diabetic subjects.16
  • Premenstrual Syndrome: Magnesium deficiency has been observed in women affected by premenstrual syndrome.17 It is no surprise therefore  that it has been found to alleviate premenstrual symptoms of fluid retention, 18 as well as broadly reducing associated symptoms by approximately 34% in women, aged 18-45, given 250 mg tablets for a 3-month observational period.20 When combined with B6, magnesium supplementation has been found to improve anxiety-related premenstrual symptoms.19
  • Cardiovascular Disease and Mortality: Low serum magnesium concentrations predict cardiovascular and all-cause mortality.21 There are a wide range of ways that magnesium may confer its protective effects. It may act like a calcium channel blocker,22it is hypotensive,23 it is antispasmodic (which may protect against coronary artery spasm),24 and anti-thrombotic.25 Also, the heart muscle cells are exceedingly dense in mitochondria (as high as 100 times more per cell than skeletal muscle), the “powerhouses” of the cell,” which require adequate magnesium to produce ATP via the citric acid cycle.
  • Migraine Disorders: Blood magnesium levels have been found to be significantly lower in those who suffer from migraine attacks.26,27 A recent Journal of Neural Transmission article titled, “Why all migraine patients should be treated with magnesium,” pointed out that routine blood tests do not accurately convey the true body magnesium stores since less than 2% is in the measurable, extracellular space, “67% is in the bone and 31% is located intracellularly.”28The authors argued that since “routine blood tests are not indicative of magnesium status, empiric treatment with at least oral magnesium is warranted in all migraine sufferers.” Indeed, oral magnesium supplementation has been found to reduce the number of headache days in children experiencing frequent migranous headaches,29and when combined with l-carnitine, is effective at reducing migraine frequency in adults, as well.30
  • Aging: While natural aging is a healthy process, accelerated aging has been noted to be a feature of magnesium deficiency,31especially evident in the context of long space-flight missions where low magnesium levels are associated with cardiovascular aging over 10 times faster than occurs on earth.32 Magnesium supplementation has been shown to reverse age-related neuroendocrine and sleep EEG changes in humans.33 One of the possible mechanisms behind magnesium deficiency associated aging is that magnesium is needed to stabilize DNA and promotes DNA replication. It is also involved in healing up of the ends of the chromosomes after they are divided in mitosis.34

 It is quite amazing to consider the afformentioned side benefits of magnesium consumption or supplementation within the context of the well-known side effects of pharmaceutical approaches to symptom

management of disease. On average, conventional drugs have 75 side effects associated with their use, including lethal ones (albeit sometimes rare). When considering magnesium’s many side benefits

and extremely low toxicity, clearly this fundamental mineral intervention (and dietary requirement) puts pharmaceutical approaches to depression to shame.

Best Sources of Magnesium In The Diet

The best source of magnesium is from food, and one way to identify magnesium-containing foods are those which are green, i.e. chlorophyll rich. Chlorophyll, which enable plants to capture solar energy and convert it into metabolic energy, has a magnesium atom at its center. Without magnesium, in fact, plants could not utilize the sun’s light energy.

Magnesium, however, in its elemental form is colorless, and many foods that are not green contain it as well. The point is that when found complexed with food cofactors, it is absorbed and utilized more efficiently than in its elemental form, say, extracted from limestone in the form of magnesium oxide.

 The following foods contain exceptionally high amounts of magnesium. The portions described are 100 grams, or a little over three ounces.

  • Rice bran, crude (781 mg)
  • Seaweed, agar, dried (770 mg)
  • Chives, freeze-dried (640 mg)
  • Spice, coriander leaf, dried (694 mg)
  • Seeds, pumpkin, dried (535 mg)
  • Cocoa, dry powder, unsweetened (499 mg)
  • Spices, basil, dried (422 mg)
  • Seeds, flaxseed (392 mg)
  • Spices, cumin seed (366 mg)
  • Nuts, brazilnuts, dried (376 mg)
  • Parsley, freeze-dried (372 mg)
  • Seeds, sesame meal (346 mg)
  • Nut, almond butter (303 mg)
  • Nuts, cashew nuts, roasted (273 mg)
  • Soy flour, defatted (290 mg)
  • Whey, sweet, dried (176 mg)
  • Bananas, dehydrated (108 mg)
  • Millet, puffed (106 mg)
  • Shallots, freeze-dried (104 mg)
  • Leeks, freeze-dried (156 mg)
  • Fish, salmon, raw (95 mg)
  • Onions, dehydrated flakes (92 mg)
  • Kale, scotch, raw (88 mg)

 Fortunately, for those who need higher doses, or are not inclined to consume magnesium rich foods, there are supplemental forms commonly available on the market. Keep in mind, for those who wish to take advantage of the side benefit of magnesium therapy, namely, its stool softening and laxative properties, magnesium citrate or oxide will provide this additional feature.

For those looking to maximize absorption and bioavailability magnesium glycinate is ideal, as glycine is the smallest amino acid commonly found chelated to magnesium, and therefore highly absorbable.

For more information on natural solutions to resolving depression, download our free e-book on the topic “21st Century Solutions to Depression.” 

References:

1) World Health Organization. Depression fact sheet no. 369 2012 [cited 2016 December 20]. Available from: http://www.who.int/mediacentre/factsheets/fs369/en/.

2) Jacka FN, Overland S, Stewart R, Tell GS, Bjelland I, Mykletun A. Association between magnesium intake and depression and anxiety in community-dwelling adults: the Hordaland Health Study. Aust N Z J Psychiatry. 2009;43(1):45–52. Pmid:19085527.

3) Huang JH, Lu YF, Cheng FC, Lee JN, Tsai LC. Correlation of magnesium intake with metabolic parameters, depression and physical activity in elderly type 2 diabetes patients: a cross-sectional study. Nutrition J. 2012;11(1):41. pmid:22695027; PubMed Central PMCID: PMC3439347.

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7) N Engl J Med. 2000 Dec 28;343(26):1942-50. Managing depression in medical outpatients.

8)  Damiano Piovesan, Giuseppe Profiti, Pier Luigi Martelli, Rita Casadio. 3,751 magnesium binding sites have been detected on human proteins. BMC Bioinformatics. 2012 ;13 Suppl 14:S10. Epub 2012 Sep 7. PMID: 23095498

9) G Moorkens, B Manuel y Keenoy, J Vertommen, S Meludu, M Noe, I De Leeuw. Magnesium deficit in a sample of the Belgian population presenting with chronic fatigue. Magnes Res. 1997 Dec;10(4):329-37. PMID: 9513929

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12) GreenMedInfo.com, Atrial Fibrillation and Magnesium (5 studies)

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14)  M de Lordes Lima, T Cruz, J C Pousada, L E Rodrigues, K Barbosa, V Canguçu. The effect of magnesium supplementation in increasing doses on the control of type 2 diabetes. Diabetes Care. 1998 May;21(5):682-6. PMID: 9589224

15) Y Song, K He, E B Levitan, J E Manson, S Liu. Effects of oral magnesium supplementation on glycaemic control in Type 2 diabetes: a meta-analysis of randomized double-blind controlled trials. Cardiovasc Toxicol. 2008;8(3):115-25. Epub 2008 Jul 8. PMID: 16978367

16)  Martha Rodríguez-Morán, Fernando Guerrero-Romero. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. Diabetes Care. 2003 Apr;26(4):1147-52. PMID: 12663588

17)  F Facchinetti, P Borella, G Sances, L Fioroni, R E Nappi, A R Genazzani. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol. 1991 Aug;78(2):177-81. PMID: 2067759

18)  A F Walker, M C De Souza, M F Vickers, S Abeyasekera, M L Collins, L A Trinca. Magnesium supplementation alleviates premenstrual symptoms of fluid retention. J Womens Health. 1998 Nov;7(9):1157-65. PMID: 9861593

19)  S Quaranta, M A Buscaglia, M G Meroni, E Colombo, S Cella. Pilot study of the efficacy and safety of a modified-release magnesium 250 mg tablet (Sincromag) for the treatment of premenstrual syndrome. Am J Gastroenterol. 2008 Dec;103(12):2972-6. PMID: 17177579

20) M C De Souza, A F Walker, P A Robinson, K Bolland. A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms: a randomized, double-blind, crossover study. J Womens Health Gend Based Med. 2000 Mar;9(2):131-9. PMID: 10746516

21) Thorsten Reffelmann, Till Ittermann, Marcus Dörr, Henry Völzke, Markus Reinthaler, Astrid Petersmann, Stephan B Felix. Low serum magnesium concentrations predict cardiovascular and all-cause mortality. Atherosclerosis. 2011 Jun 12. Epub 2011 Jun 12. PMID: 21703623

22) Andrea Rosanoff, Mildred S Seelig. Comparison of mechanism and functional effects of magnesium and statin pharmaceuticals. J Am Coll Nutr. 2004 Oct;23(5):501S-505S. PMID: 15466951

23)  GreenMedInfo.com, Magnesium’s Hypotensive Properties.

24) GreenMedInfo.com, Magnesium’s Antispasmodic Properties.

25) Joen R Sheu, George Hsiao, Ming Y Shen, Yen M Lee, Mao H Yen . Antithrombotic effects of magnesium sulfate in in vivo experiments. Int J Hematol. 2003 May;77(4):414-9. PMID: 12774935

26) Afshin Samaie, Nabiollah Asghari, Raheb Ghorbani, Jafar Arda. Blood Magnesium levels in migraineurs within and between the headache attacks: a case control study. Pan Afr Med J. 2012 ;11:46. Epub 2012 Mar 15. PMID: 22593782

27) Mahnaz Talebi, Dariush Savadi-Oskouei, Mehdi Farhoudi, Solmaz Mohammadzade, Seyyedjamal Ghaemmaghamihezaveh, Akbar Hasani, Amir Hamdi. Relation between serum magnesium level and migraine attacks. Neurosciences (Riyadh). 2011 Oct ;16(4):320-3. PMID: 21983373

28) Alexander Mauskop, Jasmine Varughese. Why all migraine patients should be treated with magnesium. J Neural Transm. 2012 May ;119(5):575-9. Epub 2012 Mar 18. PMID: 22426836

29)  Fong Wang, Stephen K Van Den Eeden, Lynn M Ackerson, Susan E Salk, Robyn H Reince, Ronald J Elin. Oral magnesium oxide prophylaxis of frequent migrainous headache in children: a randomized, double-blind, placebo-controlled trial. Eur J Endocrinol. 2009 Apr;160(4):611-7. Epub 2009 Jan 29. PMID: 12786918

30) Ali Tarighat Esfanjani, Reza Mahdavi, Mehrangiz Ebrahimi Mameghani, Mahnaz Talebi, Zeinab Nikniaz, Abdolrasool Safaiyan. The effects of magnesium, L-carnitine, and concurrent magnesium-L-carnitine supplementation in migraine prophylaxis. Biol Trace Elem Res. 2012 Dec ;150(1-3):42-8. Epub 2012 Aug 17. PMID: 22895810

31) David W Killilea, Jeanette A M Maier. A connection between magnesium deficiency and aging: new insights from cellular studies. Magnes Res. 2008 Jun;21(2):77-82. PMID: 18705534

32) GreenMedInfo.com, What We Learned From The Accelerated Aging of Astronauts

33) Katja Held, I A Antonijevic, H Künzel, M Uhr, T C Wetter, I C Golly, A Steiger, H Murck. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002 Jul;35(4):135-43. PMID: 12163983

34) William J Rowe. Correcting magnesium deficiencies may prolong life. Clin Interv Aging. 2012 ;7:51-4. Epub 2012 Feb 16. PMID: 22379366


Sayer Ji is founder of Greenmedinfo.com, a reviewer at the International Journal of Human Nutrition and Functional Medicine, Co-founder and CEO of Systome Biomed, Vice Chairman of the Board of the National Health Federation, Steering Committee Member of the Global Non-GMO Foundation.


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