In December 2018, researchers in China published a study in the Journal of Affective Disorders, showing a connection between dietary magnesium intake and depression risk.
The researchers assessed a sample of nearly 18,000 adults from the 2007–2014 National Health and Nutrition Examination Survey for both dietary magnesium intake and depression risk and their relationship to each other.
What they found was that participants who consumed higher amounts of magnesium-rich foods had a lower depression risk.
This is one more study in a growing body of research showing a connection between what we eat and our mental health. Here at Truehope, we’ve been promoting nutrition as mental health treatment for over 20 years.
Natural magnesium sources
Magnesium occurs naturally in several foods, particularly nuts, seeds, and some vegetables. A good rule of thumb is that foods containing dietary fibre also provide magnesium. According to the US National Institutes of Health, here are the top 20 sources of dietary magnesium:
| Food | mg per serving | % DV* |
|---|---|---|
| Almonds, dry roasted, 1 ounce | 80 | 20 |
| Spinach, boiled, ½ cup | 78 | 20 |
| Cashews, dry roasted, 1 ounce | 74 | 19 |
| Peanuts, oil roasted, ¼ cup | 63 | 16 |
| Cereal, shredded wheat, 2 large biscuits | 61 | 15 |
| Soymilk, plain or vanilla, 1 cup | 61 | 15 |
| Black beans, cooked, ½ cup | 60 | 15 |
| Edamame, shelled, cooked, ½ cup | 50 | 13 |
| Peanut butter, smooth, 2 tablespoons | 49 | 12 |
| Bread, whole wheat, 2 slices | 46 | 12 |
| Avocado, cubed, 1 cup | 44 | 11 |
| Potato, baked with skin, 3.5 ounces | 43 | 11 |
| Rice, brown, cooked, ½ cup | 42 | 11 |
| Yogurt, plain, low fat, 8 ounces | 42 | 11 |
| Breakfast cereals, fortified | 40 | 10 |
| Oatmeal, instant, 1 packet | 36 | 9 |
| Kidney beans, canned, ½ cup | 35 | 9 |
| Banana, 1 medium | 32 | 8 |
| Salmon, Atlantic, farmed, cooked, 3 ounces | 26 | 7 |
| Milk, 1 cup | 24–27 | 6–7 |
Magnesium supplements
Did you know that Truehope EMPowerplus Advanced contains magnesium? In fact, one serving of EMPowerplus Advanced provides roughly 40% of the recommended daily allowance of magnesium for men and 45% for women.
EMPowerplus Advanced is an all-natural combination of 36 vitamins, minerals (including magnesium), amino acids, and antioxidants specifically formulated to support physical and mental well-being. Also, being the subject of over 30 clinical trials makes it the most independently researched micronutrient formula in the world.