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I like magnesium glycinate because it is highly bioavailable and activates the enzymes necessary for many physiological functions.
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For those who are deficient, that should be bumped up to 800mg and taking a supplement at night for 3-6 weeks can do the trick. We want to shoot to consume 400mg of magnesium via our food daily. Also ½ cup of cooked spinach gives you 78mg, so do try to get in your food as medicine. When using food as medicine, this is where soaking your almonds and cashews to make a delicious nut milk blend would come in handy, as 1/8 cup of almonds gives you 79mg of magnesium and 1/8 cup of cashews gives you 74mg. Magnesium also plays a significant role in the development of serotonin, which is a major contributor to feelings of peace, fulfillment and general happiness. Deficiency can result in constipation, anxiety/irritability, fatigue, mental confusion and insomnia. In addition to its parenting skills, magnesium plays over 300 roles in the body, supporting the smooth muscle and nervous system. You don’t want zinc and copper going rogue, or you will be dealing with a myriad of emotional and energy issues. Magnesium is a parent mineral that regulates its children: zinc and copper. If you prefer to take it in pill form, Pure Encapsulations makes a great one or you can take a high-quality beef liver supplement (which will also support your own liver, giving you a two-for-one). You might consider supplementing with B6 if you have any of these symptoms:īecause food can be a powerful medicine, consuming high-quality wild tuna, sunflower seeds, pistachios, or grass-fed beef liver will stock you up on your B6. Your body needs B6 to absorb vitamin B12 and to make red blood cells and cells of the immune system.” Homocysteine is an amino acid that may be associated with heart disease. Along with vitamins B12 and B9 (folic acid), B6 helps control levels of homocysteine in the blood. It is needed for healthy brain development and function and helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock. “Vitamin B6 helps the body make several neurotransmitters, chemicals that carry signals from one nerve cell to another. It has also been known to alleviate anemia.Īccording to the University of Maryland Medical Center , B6, in particular, is the go-to B vitamin for anxiety and sleep trouble. We can’t really have energy and good moods when deficient in B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. Vitamin B6, also called pyridoxine, is one of 8 B vitamins. The effect of reversing a chromium deficiency? Balanced energy and stabilized moods. Many are deficient in chromium and don’t even know it. In a small, double-blind pilot study at Duke University Medical Center, 7 out of 10 people with depression felt significant improvement after eight weeks.
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However, not all supplements are created equal when it comes to quality, which is why I recommend Pure Encapsulations Chromium Picolinate. If you are planning to go beyond the food and want to supplement with chromium picolinate, the recommended dose (by Duke University scientists) is 200mcg with each meal. This is the power of filling in nutritional deficiencies. In fact, I felt a peace that I had never felt before in my life. I was faithful to it for 16 weeks and not only did it help my all-over-the-place blood sugar so that I could regulate my moods and energy levels, but it also definitely lifted my mood. When I learned about the power of chromium to lift mood, balance metabolism, and regulate blood sugar (insulin) 15 years ago, I had to try it. Duke University scientists found that consuming chromium picolinate, a trace mineral naturally found in gluten-free whole grains, mushrooms, liver, broccoli, potatoes, and many other foods, has significant effects on individuals suffering from atypical depression.
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1: Chromium PicolinateĬhromium Picolinate is a mineral found in everyday foods that may help atypical depression. Let’s start with my personal favorite, chromium. 6 Key Vitamins And Minerals For Anxiety And Depression