Studies have observed that magnesium deficiency may be a causative factor in the development of mood disorders, particularly anxiety. One of the main mechanisms by which magnesium may benefit anxiety is through its ability to counter neuromuscular excitability. Vitamin B6 is required for the correct transport of magnesium into cells and in this way maintains normal intracellular magnesium concentrations. A deficiency in vitamin B6 can therefore result in abnormal intracellular levels of magnesium and a de facto magnesium deficiency. One study investigated the effects of a combination of 200 mg of magnesium as magnesium oxide and vitamin B6 on the symptoms of premenstrual anxiety experienced by a group of women for one menstrual cycle. The results of the study showed that the combination of magnesium and vitamin B6 showed a significant effect at reducing anxiety compared to treatment with just magnesium or vitamin B6 or the placebo, suggesting that synergism between the two nutrients had occurred.
In the study mentioned above the diets of the women had an average daily energy intake of 1817 Kcal with a magnesium intake of 289 mg, and a vitamin B6 intake of 1.9 mg. These values are quite low and the supplements may well have been correcting deficiencies of these nutrients. Nuts can be a good source of B vitamins and magnesium.
Eat Well, Stay Healthy, Protect Yourself
RdB
