quinoa

Quinoa: Nutrition Facts, Health Benefits.

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Bowl of cooked Quinoa from above
Quinoa is a gluten-free seed that can make a great substitute for rice and other grains.

It seems these days, quinoa (pronounced KEEN-wah) is still all anyone talks about. Everywhere we turn there are quinoa salads, quinoa fried rice, and now even quinoa protein shakes. Forged in South America thousands of years ago and called “the mother grain” by the Inca, quinoa today is still considered a wonderful “superfood.”

But when and why did quinoa become so popular? What is it that makes this low-carb rice substitute so invaluable in the world of nutrition despite all the years that have passed?

Its popularity today may have just been good timing. In 2014, the Wall Street Journal dubbed quinoa “the perfect collision of trends,” which Abbey Sharp, RD, a blogger at Abbey’s Kitchen, totally gets. (2) “I think quinoa saw its biggest spike in popularity in 2014. This was partially because it’s a naturally gluten-free grain, which became important with the gluten-free trend,” she says. And because of its protein base, “this helped coincide with the rise in the vegan trend.”The newfound popularity of — and demand for — quinoa in wealthy countries like the United States hasn’t come without controversy, as the grain quickly turned from a nutritious staple in countries such as Peru and Bolivia into an expensive export crop. Mindful of both the negative and positive impacts of quinoa’s popularity on quinoa farmers, the United Nations declared 2013 the “International Year of Quinoa,” hoping to “focus world attention on the role that quinoa biodiversity can play … in providing food security and nutrition and in the eradication of poverty.” (1)

Quinoa has since maintained buzz as one of the most popular health-food trends, including low- and gluten-free diet plans. But now at the peak of its popularity, some of us are returning to ask, well, what in the heck is it?

We’re here to explain.

Just What Is Quinoa?

Quinoa is a gluten-free, whole-grain carbohydrate, as well as a whole protein (meaning it contains all nine essential amino acids). (3) Most of this information is well known. But when it comes to whether quinoa is a whole grain or not, many people get confused. So, let’s clear this up.

Technically, the quinoa we all know and love is actually a seed from the Chenopodium quinoa plant. So no, it is not a grain. Whole grains (or cereal grains), like oats and barley, are defined as seeds extracted from grasses — not plants.

But the way we eat quinoa does resemble a whole grain. Because of this, the nutrition world considers it a whole grain. Or if you want to get real technical with it, quinoa is actually quantified as a “pseudo-cereal” — a term used to describe foods that are prepared and eaten as a whole grain, but are botanical outliers from grasses.

But the preferred colloquial term (though it may be slightly untrue) is whole grain.

What Are the Nutritional Facts for Quinoa?

Overall, quinoa has an incredible nutrition base. Compared with refined grains, whole grains like quinoa are considered better sources of fiber, protein, B vitamins, and iron. (4) But aside from these key nutrients, one of the greatest nutrient profiles quinoa can offer is its level of protein.

Because protein makes up 15 percent of the grain, quinoa is a high-protein, low-fat grain option. (5) It’s also naturally gluten free, high in fiber, and provides many key vitamins and minerals, including vitamin B and magnesium, lists the U.S. Department of Agriculture’s (USDA) MyPlate guidelines. Because it is so nutrient-rich, quinoa is a wonderful choice for people on a gluten-free diet or any generally healthy diet.

According to the nutrition facts, 1 cup of cooked quinoa amounts to:

  • 222 calories
  • 39 grams (g) carbs
  • 8 g protein
  • 4 g fat
  • 5 g fiber
  • 2 g sugar (6)

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What Are the Different Types of Quinoa?

Surprisingly, there are over 120 different varieties of quinoa as defined by the Whole Grains Council. Though the grain itself can manifest in a wide variety of colors (including purple!), the most common quinoa colors found across American grocers are white (also considered ivory or yellow quinoa), red, and black. (3)

Interestingly enough, all three of these quinoa types cook and taste differently. While white quinoa has a fluffy post-cook texture, red and black quinoa are known to keep more of their shape and color after cooking. Red quinoa also has a heartier taste and chewier texture than the muted, bitter taste of white quinoa, while black quinoa tastes somewhat crunchy and slightly sweeter than either red or white.

After its popularity spike in 2014, quinoa was mainly sold in its natural seed form. But since then, many other adaptations of the product have also started to appear. Now, you can find quinoa flour for alternative baking and quinoa flakes (steamed quinoa rolled into thin, near-transparent flakes for faster cooking) stocked on the shelves of every supermarket.

But that’s not all. For the truly quinoa-obsessed, quinoa chips, quinoa pasta, and yes, even quinoa chocolate exist.

What Are the Possible Health Benefits of Quinoa?

The amount of research on quinoa has grown tremendously over the years, in part because of the 2014 hype, but in larger part due to the seed’s continually recognized health benefits. The nutrient-rich pseudo-cereal is proposed to reduce the risk of a number of illnesses, and provide an ideal protein-packed substitute for gluten-free diets.

Whole grains like quinoa have been considered preventative for certain types of cancer due to their high levels of fiber. One study suggests that the dietary fiber in whole grains may help lower LDL, or “bad,” levels of cholesterol, boost digestive health, and potentially lower the risk for some gastrointestinal cancers, such as colon cancer. (7)

Another study found that consumers of magnesium-rich foods have a reduced risk of stroke. (8) Because of its high magnesium levels (a cup of cooked quinoa contains about one-third of your daily recommended magnesium intake suggested by the USDA), eating quinoa on a regular basis can help maintain an optimal magnesium level, which has been linked to improvement in heart health. (9)

Quinoa’s magnesium also makes it a healthy food for people with or at risk for type 2 diabetes — the condition is frequently linked to magnesium deficit. (10)

Is Quinoa Better for You Than Rice?

Quinoa’s nutritional profile is different from rice’s. Compared with quinoa’s nutritional stats (see above), according to the USDA, 1 cup of cooked long-grain brown rice contains about:

  • 248 calories
  • 52 g carbs
  • 6 g protein
  • 2 g fat
  • 3 g fiber
  • 0.5 g sugar (11)

So, which one is better for your health? Sharp says while it’s important to enjoy “a wide variety of foods,” she concludes that “quinoa has more fiber and protein and is also a complete protein. So head to head I would choose quinoa if it was an either-or choice.”

Quinoa is also considered a safe gluten-free, whole-grain choice for people living with celiac disease — a condition in which your body cannot tolerate gluten. One study found that 44 percent of people living with celiac disease chose rice as their preferred grain. (12) When switching to naturally gluten-free grains like quinoa, the study found vast improvement in nutrients, most notably in protein levels, which skyrocketed from 11 g to 20.6 g.

Sharp also notes that quinoa isn’t just great for people following a gluten-free diet. “It’s a complete protein,” she says, “making it a great option for vegetarians and vegans.”

Can Eating Quinoa Help You Lose Weight?

Potentially.

Packed with protein and fiber, quinoa can certainly promote feelings of fullness — a notion Sharp backs up. “Quinoa is a low-glycemic-index carbohydrate since it’s very rich in fiber and protein,” she explains, “This means you’ll feel fuller longer after consuming it, which may help you eat less over time.”

Quinoa is hardly considered a low-calorie food source — just 1 cup of plain, cooked quinoa is 222 calories. But high-fiber foods like quinoa can help you lose weight when they’re part of an overall balanced and varied diet

Are There Any Side Effects to Eating Quinoa?

Quinoa, as it seems, really is as healthy as we hear, especially when you practice portion control. And Sharp says it is also incredibly safe to eat consistently. “The only likely side effect is just some stomach irritation as a result of the saponin (the natural coating) on the outside of the grains,” she says.

Even so, this can be easily prevented before eating. “To reduce the likelihood of an irritation, you’ll want to make sure to rinse the quinoa really well before use,” Sharp recommends.

How Do You Cook Quinoa?

It all depends on the form of quinoa you’re cooking. The natural grain itself takes about 15 minutes to cook, potentially more if you’re making black quinoa. Quinoa flakes, on the other hand, take no more than a minute and a half to cook, making them a great on-the-go breakfast or snack.

What Are the Best Ways to Use Quinoa?

Quinoa works nicely on its own, as a substitute for rice, or tossed with other ingredients. With its subtle flavor profile and fluffy texture, the whole grain is super easy to spice up with different flavors, or slip into other ingredients. Because of the mild taste, it can also be served savory or sweet.

The Health Benefits of Quinoa

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This versatile seed is packed with protein and fiber to ward off hunger

jar and spoonful of quinoa

Quinoa (pronounced ”KEEN-wah”) is a small, round seed that people in South America have eaten for thousands of years. Today, this food has become a staple grain in the U.S. and other Western countries.

And there’s a reason why quinoa has caught on: It’s loaded with health benefits. Registered dietitian Beth Czerwony, RD, LD, shares why quinoa deserves a place on your plate.

Is quinoa healthy?

Quinoa is a nutrient-dense food, meaning ounce for ounce, you get high amounts of vitamins and minerals. By contrast, foods that are considered nutrient-poor, like fried foods or processed snacks, tend to be high in calories without a lot of nutritional value.

One cup of cooked quinoa contains:

  • 222 calories.
  • 8 grams of protein.
  • 5.2 grams of fiber, 20% of your recommended daily value.

Quinoa is also a good source of:

Quinoa’s health benefits

The many nutrients in quinoa can boost your health. Including it as part of an overall healthy diet can:

1. Boost your digestive health

Most Americans don’t get the recommended amount of dietary fiber, which keeps your digestion running smoothly. Fortunately, quinoa is a tasty way to boost your fiber intake. More fiber in your diet can help reduce constipation and bloating.

“On average, adults should be getting 25 to 35 grams of fiber each day,” says Czerwony. “Using quinoa in place of lower fiber choices like white rice or processed grains could help you have a healthier gut.”

2. Cut your colon cancer risk

The benefits of fiber go beyond better bathroom habits. A high-fiber diet also reduces your risk of colorectal cancer, the second-leading cause of cancer-related deaths in U.S. adults.

“Research shows that people who eat the highest amounts of fiber have a lower risk of colon cancer,” notes Czerwony. “Fiber moves food waste through your colon more quickly. Then, harmful substances that could lead to cell damage don’t have a chance to take hold.”

3. Help control your hunger

It’s hard to lose weight when you feel hungry all the time. But foods with plenty of protein and fiber take longer to digest so you feel fuller, longer. And quinoa isn’t only loaded with fiber, but it’s a complete protein, too.

A complete protein is a food that contains all nine essential amino acids. Amino acids are the building blocks of protein, and you need them for everything from building muscle to keeping your immune system healthy. Your body makes some amino acids, but you must get the “essential” nine from your diet.

“Quinoa is one of the few plant foods that contain all nine essential amino acids,” shares Czerwony. “Most complete proteins are meat, so eating quinoa helps you get your protein without the possible health risks of meat. It’s a great protein option for vegans and vegetarians — and omnivores, too.”

4. Lower your risk of diabetes

Quinoa is a good source of magnesium — an important mineral that many people don’t get enough of. And people with higher amounts of magnesium in their diets may have a lower risk of developing Type 2 diabetes.

But quinoa could have even more diabetes-fighting power. One study found that eating more quinoa helped lower the risk of diabetes in older people who had prediabetes. “Eating quinoa in combination with fruits, vegetables and other whole grains may help prevent diabetes and other metabolic conditions,” says Czerwony.

How to eat quinoa

Quinoa is gluten-free, making it a safe choice if you have celiac disease or gluten intolerance. It comes in several colors, including white, red and black, which all have a slightly different flavor profile. White quinoa is milder in taste than red or black, so start with white if you’re not used to its nutty flavor.

Like other grains, you cook quinoa before eating it. Boil one part quinoa to two parts water, uncovered, for 15 to 20 minutes until the quinoa has absorbed all the water. This method will create fluffy, soft quinoa. “The versatile, nutty flavor pairs well with sweet or savory dishes,” says Czerwony. “Most people eat quinoa like it’s a grain. You can use quinoa in place of oats, pasta or rice.”

Ready to try quinoa in your kitchen? Get some inspiration with these tasty recipes:

Quinoa allergy and reactions

Quinoa is packed with nutrients, but that doesn’t mean it’s safe for everyone. In rare cases, people can be allergic to saponin, a natural chemical found on the outer shell of quinoa. Seek immediate medical care if you experience symptoms of quinoa allergy, which may include:

Some people aren’t allergic to saponin, but have trouble digesting it. If you notice mild digestive upset like bloating after eating quinoa, next time, soak it for 30 minutes and rinse it thoroughly before cooking it. This removes most of the saponin, which could make it easier on your belly.

“Most people can safely eat quinoa as part of a balanced diet,” reassures Czerwony. “But listen to your body. Healthy foods should make you feel better, not worse. If you think you could have a food allergy or intolerance, let your healthcare provider know.”

A versatile and healthy ‘grain’

Quinoa is loaded with good-for-you nutrients, and is a great alternative to white rice and white pasta. “Add some quinoa into your diet in place of low-fiber, processed carbs to get more nutritional bang for your buck,” suggests Czerwony.

Don’t love the flavor of plain quinoa? Try it in a favorite recipe or salad. “Quinoa is versatile enough to work in place of most recipes that call for a grain,” she adds. “And it works well in salads because you can sprinkle it in with foods you already know and love, and you won’t taste a big difference.”

And don’t write off quinoa if it’s not love at first bite. “Our palates get used to the taste of processed white grains, so it can take some adjusting,” says Czerwony. “But stick with it, and you may find you eventually start to enjoy — or even crave — its hearty texture.”

MAGNESIUM: THE SAFE FIRST LINE OF DEFENSE FOR CLINICAL DEPRESSION

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The science supporting the efficacy of magnesium for major depression and other psychiatric disorders, testing for magnesium deficiency, and which forms and dosages are most effective.

Depression, a life-threatening psychiatric disorder, lies at the confluence of biochemical, hormonal, immunological, and neurodegenerative variables, which intersect to generate the pro-inflammatory state with which depression is associated. A major public health issue, depression is estimated to become one of the top three contributors to the global burden of diseases within a few years. Not only does depression consume a sizable portion of health care expenditures, but it is considered to be an independent risk factor for metabolic, cardiovascular, and neuropsychiatric disorders (1).

Current treatments are predicated upon a misguided serotonin theory of depression, and are accompanied by a laundry list of deleterious side effects ranging from sexual dysfunction to homicidality (2, 3, 4). Antidepressant medications likewise significantly increase the risk of all-cause mortality, or death from any cause, as well as heart disease, leading researchers to deem this class of pharmaceuticals as harmful to the general population (5). This, in combination with data indicating that antidepressants are clinically equivalent to placebo, render them an unfavorable option (6), especially considering that they offer little in the way of resolving the root cause.

Magnesium: The Miracle Mineral

Rather than resorting to psychotropic drugs, it would be prudent to explore whether magnesium (Mg) supplementation improves depression, since this essential mineral is implicated in the pathophysiology of this disorder. Magnesium may be indeed branded as miraculous given its essentiality as a cofactor to over three hundred enzymatic reactions (7). It is second only to potassium in terms of the predominant intracellular cations, or ions residing in cells that harbor a positive charge (7).

 Magnesium is fundamentally involved in protein production, synthesis of nucleic acids, cell growth and division, and maintenance of the delicate electrolyte composition of our cells (7). It also imparts stability to the membranes of the energy factories of our cells called mitochondria (7). As articulated by researchers, “The physiological consequences of these biochemical activities include Mg’s central roles in the control of neuronal activity, cardiac excitability, neuromuscular transmission, muscular contraction, vasomotor tone, and blood pressure” (7).

The biological effects of magnesium are widespread. When deficient, magnesium is correlated with systemic inflammation. Not only does magnesium sufficiency promote cardiovascular health, relaxing the smooth muscles that comprise blood vessels and preventing high levels of vascular resistance that cause hypertension, but it also plays a role in musculoskeletal health and prevents sarcopenia, osteoporosis, and fractures (8). Magnesium is essential to regulation of sleep (9) and vitamin D metabolism (10) as well as neural plasticity and cognitive function.

However, food processing and industrial agriculture, including monoculture crop practices and the use of magnesium-devoid fertilizers, have led to soil erosion and depletion of magnesium content in our food (7). Magnesium is likewise removed from most drinking water supplies, rendering magnesium deficiency an inevitability (11). As such, our daily intake of magnesium has steadily declined from 500 milligrams (mg) per day to 175 mg per day (7). The nutrient-poor, energy-dense dietary patterns which have come to dominate the industrialized landscape are also insufficient in the fiber-rich fruits and vegetables which contain magnesium.

Animal Studies Propose a Role for Magnesium in Depression

Preliminary animal studies pointed to a role of magnesium in depression, as depletion of magnesium in the diet of mice lead to enhanced depression- and anxiety-related behavior such as increased immobility time in the forced swim test (12). In the forced swim test, a common assay for examining depression-like behavior in rodents, the animal is confined to a container filled with water and observed as it attempts to escape. The time in which the animal exhibits immobility is used as a barometer of despair, indicating that the animal has succumbed to a fate of drowning (1).

This model is confirmed by studies showing that administering substances with antidepressant properties such as Hypericum perforatum, also known as St. John’s Wort, can significantly decrease the time the animal spends without locomotor activity (12). In addition, the time the animal spends immobilized is influenced by many of the factors that are changed as a consequence of depression in humans, such as drug-withdrawal-induced anhedonia, impaired sleep, and altered food consumption (1).

Human Studies Confirm the Role of Magnesium in Depression

There is a paucity of research on the influence of specific micronutrients in depression and results are inconsistent, but several studies have revealed low serum magnesium in this mood disorder. It is well-documented, for example, that dietary magnesium deficiency in conjunction with stress can lead to neuropathologies and symptoms of psychiatric disorders. Researchers echo this sentiment, stating that, “Dietary deficiencies of magnesium, coupled with excess calcium and stress may cause many cases of other related symptoms including agitation, anxiety, irritability, confusion, asthenia, sleeplessness, headache, delirium, hallucinations and hyperexcitability” (11, p. 362).

The Hordaland Health study in Western Norway illustrated an inverse association between standardized energy-adjusted magnesium intake and depression scores, meaning that people who consumed less magnesium had higher rates of depression (13). When the serum and cerebrospinal fluid of acutely depressed patients diagnosed with major depressive disorder or bipolar patients in a depressive episode were compared to healthy controls, the calcium to magnesium ratio was found to be elevated in the former (14). Calcium and magnesium are minerals which antagonize one another and compete for absorption, since each of these minerals is a divalent cation (a positive ion with a valence of two). Suicidality, one of the primary manifestations of severe depression, is accompanied by low cerebrospinal fluid levels of magnesium despite normal calcium levels, lending credence to the role of magnesium in positive emotionality (15).

Magnesium Effective in Bipolar Disorder, Fibromyalgia, PMS, and Chronic Fatigue Syndrome

A formulation of magnesium aspartate hydrochloride known as Magnesiocard has been shown to invoke mood-stabilizing effects in patients with severe rapid cycling bipolar disorder in one open study label (16). In half of the patients treated, this magnesium preparation had results equivalent to lithium, the standard of care for this patient population, such that the researchers suggested: “The possibility that Magnesiocard could replace or improve the efficacy of lithium as a preventive treatment of manic-depressive illness merits further clinical investigation” (16, p. 171). When used as an adjunctive therapy in severe, therapy-resistant mania, magnesium sulphate infusions significantly reduced the use of lithium, benzodiazepines and neuroleptics, so much so that the researchers concluded that it “may be a useful supplementary therapy for the clinical management of severe manic agitation” (17, p. 239).

In another randomized trial of elderly patients with type 2 diabetes and magnesium deficiency, elemental magnesium administered at 450 mg per day was found to have equivalent efficacy to 50 mg of the antidepressant drug Imipramine in treating depressive symptoms (18). Magnesium citrate taken at 300 mg per day has likewise been shown to decrease depression and other symptoms in patients with fibromyalgia as indicated by significant decreases in the fibromyalgia impact questionnaire (FIQ) and Beck depression scores (19).

Data also indicate that supplementation with 360 mg of magnesium administered to women with premenstrual syndrome (PMS) three times a day in the second half of the cycle is effective for so-called negative affect and other premenstrual-related mood symptoms (20). Lastly, intramuscular magnesium sulphate administered every week for six weeks has been proven to be effective in improving emotional state and other parameters in chronic fatigue syndrome (CFS) (21).

Mechanism of Action for Antidepressant Effects of Magnesium

According to researchers, “Biological systems discussed to be involved in the pathophysiology of affective disorders and the action of mood stabilizing drugs are affected by Mg, such as the activity of the hypothalamus–pituitary–adrenocortical (HPA) system, corticotropin releasing factor (CRF)-, GABA- and glutamatergic (via NMDA receptors) neurotransmission and several transduction pathways including protein kinase C” (12). Not only that, but magnesium elicits similar effects on nocturnal hormonal secretion and sleep brain waves to lithium salts, which are used as a treatment modality for bipolar disorder, supporting the role of magnesium as a mood stabilizer (22).

Magnesium operates as an agonist, or a stimulatory molecule, for γ-aminobutyric acid (GABA) receptors (22). GABA is the main inhibitory neurotransmitter in the central nervous system. By binding to the GABA receptor and replicating the effects of GABA, magnesium may alleviate anxiety. Magnesium may also elicit its antidepressant effects by acting as an inorganic antagonist of N-methyl-d-aspartic acid (NMDA) receptor function (Poleszak et al., 2007). Receptor antagonists are ligands, or substances, which bind to a receptor but inhibit its activity rather than activating it. NMDA receptors, which occur on the surface of nerve cells, are activated in part by glutamate, one of the excitatory amino acids in the brain.

Researchers state that, “Dysfunction of NMDA receptors seems to play a crucial role in the neurobiology of disorders such as Parkinson’s disease, Alzheimer’s disease, epilepsy, ischemic stroke, anxiety and depression,” such that, “ligands interacting with different sites of NMDA receptor complex are widely investigated as potential agents for the treatment of a variety of neuropsychiatric disorders” (22). In fact, drug inhibitors at the NMDA receptor complex, such as ketamine, demonstrate antidepressant effects (23, 24), but also induce such severe side effects that their clinical utility is limited (31). Magnesium, on the other hand, may have a similar mechanism of action by interfering with NMDA receptor activation without the adverse consequences of drug-induced NMDA receptor blockade (25).

Recent Study Proves Efficacy of Oral Magnesium for Depression

A recent open-label, randomized, cross-over trial was conducted in outpatient primary care clinics on 126 adults diagnosed with depression (26). During the intervention, 248 mg of elemental magnesium chloride per day, obtained from four 500 mg tablets, was administered for six weeks and compared to six weeks of no treatment, and subjects were evaluated for changes in depressive symptoms (26).

Magnesium administration results in clinically significant improvements in scores on both the Patient Health Questionnaire-9 (PHQ-9), a validated measure of the severity of depression and response to treatment, as well as the Generalized Anxiety Disorders-7 (GAD-7), a sensitive self-reported screening tool for severity of anxiety disorders (26). Impressively, results appeared in as little as two weeks, representing the dramatic improvement that nutrient restoration can facilitate (26). Impressively, however, magnesium exerted anti-depressant effects regardless of baseline magnesium level. It also exhibited efficacy independent of the gender, age, or baseline severity of depression of subjects, as well as their use of antidepressant medications (26). The authors of the study conclude, “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” (26).

Populations At Risk for Magnesium Deficiency

Half of the population of the United States was found to consume less than the recommended amount of magnesium when estimated a decade ago (27). Not only is magnesium lost with certain medical conditions, but this mineral is excreted as a consequence of biological activities such as sweating, urinating, and defecating as well as excess production of stress hormones (7, 11). In addition, because low magnesium has been correlated with various disease states, increasing magnesium status may mitigate risk of these diseases.

For instance, researchers note that, “Low magnesium intakes and blood levels have been associated with type 2 diabetes, metabolic syndrome, elevated C-reactive protein, hypertension, atherosclerotic vascular disease, sudden cardiac death, osteoporosis, migraine headache, asthma, and colon cancer” (27, p. 153). In addition, magnesium deficiency at a cellular level “elicits calcium-activated inflammatory cascades independent of injury or pathogens” (27, p. 153). Low magnesium is associated with systemic inflammation, and inflammation is at the root of most chronic and degenerative diseases.

Testing for Magnesium and Food Sources of Magnesium

While the first inclination of some physicians may be to test magnesium levels for an objective parameter of deficiency, the widely used serum or plasma magnesium does not accurately reflect magnesium levels stored in other tissues (28, 29). In addition, both this hematological index of magnesium status, referred to as total magnesium, and the erythrocyte magnesium level, indicative of the levels of magnesium inside red blood cells, are not negatively affected until severe magnesium deprivation has occurred (7). Therefore, these testing methodologies are not accurate enough to catch preliminary or subclinical magnesium deficiency.

Good food sources of magnesium include pumpkin and squash seed kernels, Brazil nuts, almonds, cashews, peanuts, pine nuts, quinoa, spinach, Swiss chard, beet greens, potatoes, artichoke hearts, dates, bananas, coconut milk, prickly pear, black beans, lima beans, soybeans, and seafood sources including halibut, abalone, anchovy, caviar, conch, crab, oyster, scallop, snail, and pollock. However, it is important to note that magnesium can be leeched from vegetables when food is boiled, and that fiber in excess can decrease magnesium absorption by increasing gastrointestinal motility (7).

Most Bioavailable Forms of Magnesium

As elucidated by the researchers, “Over-the-counter magnesium can be offered as an alternative therapy to those patients hesitant to begin antidepressant treatment and is easily accessible without a prescription” (26). Because the soil is no longer enriched in magnesium, supplementation may be warranted. Organic salts of magnesium, including the acetate, ascorbate, aspartate, bicitrate, gluconate, and lactate forms are more soluble and biologically active over the magnesium mineral salts such as magnesium oxide, magnesium carbonate, magnesium chloride, and magnesium sulfate (7).

However, case studies have shown remarkably rapid recovery from major depression, in less than seven days, when magnesium glycinate and magnesium taurinate are administered at dosages of 125 to 300 mg with each meal and at bedtime (11). Magnesium threonate may also be explored as a therapeutic option, as it may have better penetrance of the blood brain barrier and restore neurological levels of magnesium. This form, which is delivered directly to the brain, may improve cerebral signaling pathways and synaptic connections between nerve cells as well as support learning and memory, although the studies have been conducted in animal models (30).

Researchers report that magnesium is usually effective for treating depression in general use, and that comorbid conditions occurring in these case studies, including “traumatic brain injury, headache, suicidal ideation, anxiety, irritability, insomnia, postpartum depression, cocaine, alcohol and tobacco abuse, hypersensitivity to calcium, short-term memory loss and IQ loss were also benefited” by magnesium supplementation (11, p. 362). Barring abnormal kidney function, the Institute of Medicine sets the upper tolerable limit for intake at 350 mg of elemental magnesium per day, but there are few adverse side effects documented unless consumed in inordinate doses (26).

Before changing your medication or nutraceutical regimen, always consult a functional or integrative medical doctor for contraindications. However, given the benign nature of magnesium supplementation and the ubiquity of magnesium insufficiency, depressedpatients should be offered this as a first line strategy alongside a holistic root-cause resolution approach to treating depression