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Magnesium
Magnesium is the fourth most frequently occurring mineral in a human body. It plays a vital role in normal functioning and division of cells, energy metabolism, normal functioning of nerves and muscles, maintaining cardiac rhythm and immunity support. Magnesium in sufficient doses is believed to have a favourable impact on migraine, chronic pain, anxiety and depression.
Magnesium is a natural mineral that was discovered in 1755. It is the eighth most abundant element on earth and occurs naturally only in combination with other elements. In nature, it is found in large mineral deposits such as magnesite and dolomite rocks.
Magnesium is required by entire body as it enables muscle contraction, conductivity of nerves. Magnesium keeps a steady heartbeat and strong immune system.
Magnesium is an essential nutrient that is involved in many key metabolic reactions such as energy production, glycolysis, and the synthesis of nucleic acids and proteins.
Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to conductivity of nerves, muscle contraction, and normal heart rhythm.
From a neurological standpoint, magnesium plays an essential role in nerve transmission and neuromuscular conduction. It also has a protective role against excessive excitation that can lead to destruction of neurons (excitotoxicity) and has been implicated in multiple neurological disorders. Due to these important functions within the nervous system, Magnesium is a mineral of intense interest for the potential prevention and treatment of neurological disorders. Current scientific literature reviews the applicability of Magnesium for migraine, chronic pain, epilepsy, Alzheimer’s, Parkinson’s, and stroke, as well as the commonly comorbid conditions of anxiety and depression.
Magnesium is very important for our body but not all people have it in sufficient quantities. Why? The reasons can be quite different. U.S. National Institute of Health lists the following Groups at Risk of Magnesium Inadequacy:
People with gastrointestinal diseases
The chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.
People with type 2 diabetes
Magnesium deficits and increased urinary Magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes. The Magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output.
People with alcohol dependence
Magnesium deficiency is common in people with chronic alcoholism. In these individuals, poor dietary intake and nutritional status; gastrointestinal problems, including vomiting, diarrhea, and steatorrhea (fatty stools) resulting from pancreatitis; renal dysfunction with excess excretion of Magnesium into the urine; phosphate depletion; vitamin D deficiency; acute alcoholic ketoacidosis; hyperaldosteronism secondary to liver disease can all contribute to decreased Magnesium status.
Several types of medications have a potential to interact with Magnesium supplements or affect Magnesium status. A few examples are provided below. People taking these and other medications of these groups on a regular basis should discuss Magnesium intakes with their healthcare providers.
Bisphosphonates
Magnesium-rich supplements or medications can decrease the absorption of oral bisphosphonates, such as alendronate (Fosamax®), used to treat osteoporosis. Magnesium-rich supplements or medications and oral bisphosphonates should be taken at least 2 hours from each other.
Antibiotics
Magnesium can form insoluble complexes with tetracyclines, such as demeclocycline (Declomycin®) and doxycycline (Vibramycin®), as well as quinolone antibiotics, such as ciprofloxacin (Cipro®) and levofloxacin (Levaquin®). These antibiotics should be taken at least 2 hours before or 4–6 hours after a Magnesium-containing supplement.
Diuretics
Chronic treatment with loop diuretics, such as furosemide (Lasix®) and bumetanide (Bumex®), and thiazide diuretics, such as hydrochlorothiazide (Aquazide H®) and ethacrynic acid (Edecrin®), can increase the loss of Magnesium in urine and lead to Magnesium depletion. In contrast, Potassium-sparing diuretics, such as amiloride (Midamor®) and spironolactone (Aldactone®), reduce Magnesium excretion.
Magnesium is possibly one of the most studied substances for people suffering from a migraine or headache. Some studies show that migraine sufferers tend to have lower magnesium levels than those who do not have this problem. Some scientists believe magnesium blocks signals in the brain that lead to migraine with aura or changes in vision and other senses. Studies also reveal that magnesium inhibits certain pain-inducing chemicals. Besides, it seems that lowering of magnesium levels also leads to narrowing of brain blood vessels potentially contributing to migraine.
Migraine’s neurological disorder is characterized by having pain in head and other various symptoms such as nausea, emesis, photophobia, phonophobia, and sometimes visual sensory disorders. Magnesium is a necessary ion for human body and has a crucial role in health and life maintenance. One of the main roles of Magnesium is to conserve neurons electric potential. Therefore, magnesium deficiency can cause neurological complications. Migraine is usually related to low amounts of Magnesium in serum and cerebrospinal fluid. Deficits in magnesium have significant role in the pathogenesis of migraine. Magnesium has been extensively used in migraine prophylaxis and treatment .
In scientific trials participants received daily magnesium supplementation for migraine prevention at varying doses (between 400mg and 1,200mg a day) for a varying period therefore it is difficult to define precisely the amount of magnesium a person needs to prevent migraine and it, most probably, is subject to individual factors (depending on the severity of magnesium deficit in that person).
However, some organisations, like Canadian Headache Association, recommend preventative magnesium therapy for adults and particularly a special dose of elementary magnesium of 600mg per day.
If you notice that magnesium-containing supplements do not alleviate your migraine attacks, it could be due to two underlying causes:
- Food supplement that you are using has poor bioavailability, meaning that it is not well absorbed. Usually, it is the case with poor quality food supplements which have low value of elemental magnesium (amount of magnesium indicated in a food supplement does not always equal the amount of elemental magnesium in the product) as well as different forms of magnesium has better or worse bioavailability.
- If diarrhoea appears after taking the daily dose, the food supplement is not absorbed good enough and does not give desirable effect.
Although there is no universally accepted definition, stress can be explained as a complex adaptive biochemical, physiological, psychological and gene expression change in the body (stress response) caused by a stimulus (stressor) and interpreted by the brain as dangerous.
The level of magnesium content in the body is closely related to the level of stress, since both stress and hypomagnesaemia (reduced magnesium in the blood) increase the negative effects of each other. In the case of hypomagnesaemia, as a result of stress, a series of disorders develop, for example, light-sensitive headaches, fibromyalgia (disorders described by widespread muscle and skeletal system pain accompanied by fatigue, sleep, memory disorders, etc.), chronic fatigue syndrome, audiogenic stress, cold stress and physical stress.
The transfer of magnesium from the intracellular (inside the cell) to the extracellular space primarily provides a protective role to mitigate the adverse effects of stress, but prolonged periods of stress lead to progressive magnesium deficiency and adverse health consequences.
A growing number of studies confirm that psychological stress promotes oxidative stress, mainly due to the autooxidation of catecholamines, and psychological stress increases lipid peroxidation, increases markers of DNA oxidative damage, and decreases plasma antioxidant activity. It is important here that magnesium antagonises (counteracts) many of these processes
- The word "magnesium" comes from the name of the Greek region Magnesia, where compounds of this element occur naturally.
- Milk of Magnesia, which works as a laxative and to treat indigestion, is a compound of magnesium, hydrogen and oxygen molecules.
- Don't put out a magnesium fire with water. After spraying the burning magnesium with water, it will start burning even faster, with a sharp flame.
- Magnesium ions have sour and bitter taste. A small amount of Magnesium gives taste to the mineral water.
- Magnesium is the 11th most abundant element in the human body by mass. Magnesium ions are found in every cell of the body.
- About 60% of the Magnesium in the human body is found in the skeleton, 39% in the muscle tissue, and 1% is extracellular.
Passiflora (Passiflora incarnata L.)
Passiflora (Passiflora incarnata L.) is a perennial plant that can grow up to 10 m in height with oval, edible fruits. We know edible passiflora as passion fruit. In nature, these bright, exotic flowers can be found in Australia, Asia and South America (Brazil). This plant has a calming effect on the nervous system; it is able to regulate sleep disorders, stabilises blood pressure and improves blood circulation. All these properties are related to the composition of passiflora blossoms, containing flavonoids, free phenolic compounds, glycosides, as well as amino acids important for the body and series of organic acids, including: malic acid, formic acid, linoleic acid and others.
Passiflora (Passiflora incarnata L.) or the passion flower is cultivated to obtain raw materials for pharmaceutical needs.Passiflora incarnata is one of the best-documented species of the Passiflora genus with medicinal properties. Both the plant as a whole, and blossoms and fruits are used for medicinal purposes.
The valuable properties and side effects of passiflora have long been studied in various medicinal preparations. Considering the fact that this plant has unique pharmacological properties, it is becoming increasingly popular lately.
Passiflora is a source of alkaloids, phenolic compounds, flavonoids and cyanogenic glycosides. The primary phytochemicals of passiflora are flavonoids (apigenin, luteolin, quercetin, and kaempferol) and flavonoid glycosides (vitexin, isovitexin, orientin, and isoorientin).1
The C-glycosylated flavonoids and isovitexin found in passiflora modulate GABAA receptors through their benzodiazepine binding sites and simultaneously create effects characteristic for anxiolytic means and the effect of cognitive improvement.2
On 25 March 2014, the European Medicines Agency published aherbal monograph on Passiflora incarnata, thereby recognising its status as a medicinal product.3
Passiflora incarnata is important in the plant-based medicinal treatment of anxiety or nervousness, generalised anxiety disorder, opiate withdrawal symptoms, insomnia, neuralgia, convulsions, spasmodic asthma, UDHS, palpitations, heart rhythm abnormalities, hypertension, sexual dysfunction, and menopause.
Despite the shortcomings of our understanding of neurophysiological processes, it is being increasingly recognisedthat neuropsychiatric conditions connected with depression and anxiety in the central nervous system relate to the balance between chemical excitation and inhibition. One mechanism involves the γ-aminobutyric acid (GABA) system.4 Therefore, the effects of Passiflora incarnata dry extract on the GABA system in vitro were investigated. Studies have shown that many of the pharmacological effects of Passiflora incarnata are related to modulation of the GABA system, including affinity (the ability of a substance to form a compound with another substance) for GABAA and GABABreceptors and effects on GABA uptake. The anxiolytic activities of polyphenols and flavones in passiflora can be partially attributed to their anti-irritant and antioxidant effects due to their specific structures. In addition, a significant number of these compounds have been proven to have anxiolytic properties through the activation of GABAA receptors.5
Side effects are sometimes observed when using products containing passiflora . The most common side effects are:
- • dizziness;
- • drowsiness;
- • confusion;
- • nausea;
- • vomiting;
- • low blood pressure;
- • abnormal heartbeat and rhythm.
Passiflora should be used with caution if you are already taking any sedative medications, such as alprazolam (Xanax), lorazepam (Ativan), temazepam (Restoril), and zolpidem (Ambien), because using them concurrently with passiflora increases the risk of excessive drowsiness and sedation.
Passiflora should be used cautiously together with blood pressure medications such as enalapril (Vasotec), losartan (Cozaar), atenolol (Tenormin), amlodipine (Norvasc), and furosemide (Lasix). Passiflora has a blood pressure-lowering effect, and taking blood pressure medications in combination with passiflora can lower your blood pressure more than necessary.
If you are taking any medications and have questions about the compatibility of these medications with passiflora, consult your doctor before using this product.
Passiflora is not recommended for women during pregnancy and breast-feeding.
Stress is a natural body reaction. It can be caused by factors of a physical (hunger, thirst, infection) and/or psychological nature (perceived threats, anxiety or concern), i.e., stress factors. Stress is associated with cell irritation. Physiologically, the body's response to stress causes an immediate activation of the adrenergic system and the sympathetic-adrenomedullary axis (SAM axis), followed by the hypothalamic-pituitary-adrenal axis (HPA axis). Chronic, long-term stress is a pathological condition that can impair concentration and memory, and lead to affective disorders such as depression, schizophrenia, and post-traumatic stress disorder. Passiflora incarnata is one of the plant-based remedies used to reduce the effects of stress. A study in rats demonstrated that a long-term use of passiflora was associated with reduced stress levels and, consequently, increased motivation to act and improved motor activity. The beneficial effects of passiflora on memory function have also been confirmed.
Stress can affect the quality of sleep and cause insomnia. The use of passiflora in people with chronic insomnia can have a therapeutic effect in the case of sleep disorders, memory loss and degenerative brain disease. Passiflora, due to its calming effect, can also be useful in anxiety, restlessness, insomnia and depressive conditions.1
The most commonly used drugs for anxiety include the anxiolytics benzodiazepine and buspirone, as well as various antidepressants, which can cause side effects and tolerability problems.
In a study2 setting a hypothesis that the oral use of Passiflora incarnata would be an effective anxiolytic agent with limited effects on anaesthesia and recovery, the effect of passiflora (500 mg) on anxiety in preoperative patients was demonstrated. Conclusion: In outpatient surgery, peroral administration ofPassiflora incarnata as premedication reduces anxiety without inducing sedation (drowsiness).
Passiflora incarnata at 500 mg/day provides a safe and effective anxiolytic effect without impairing psychomotor functions.
L-Theanine (L-Theanine)
L-theanine (γ-glutamylethylamide) is a unique non-protein amino acid found in plants and mushrooms, as well as in green tea (Camellia sinensis L.). L-theanine helps reduce anxiety and promotes relaxation without drowsiness. In addition, the stress reduction effect of L-theanine has been observed not only in the subjective perception of stress, but also in the case of physiological stress (normalisation of heart rate, control of salivation).
L-theanine (γ-glutamylethylamide) is a derivative of L-glutamic acid, an amino acid most associated with tea leaves (Camellia sinensis L.). It has a similar chemical structure to glutamate (a neurotransmitter involved in more than 90% of all synaptic connections in the human brain). Upon reaching the brain, L-theanine turns into an active neurotransmitter, which ensures the transmission of intercellular nerve impulses and effectively affects the processes of inhibition and relaxation. In other words, your mood, concentration, sleep pattern, appetite and alertness are mainly influenced by various neurotransmitters - endogenous chemicals that transmit a signal from a neuron to a target cell through a synapse, including GABA (gamma-amino butyric acid), serotonin and dopamine, as well as brain function inhibitory hormones such as cortisol and corticosterone. When you're under stress, cortisol and corticosterone levels rise, resulting in reduced brain function.1
To prevent this, L-theanine enhances the action of neurotransmitters such as GABA, thus reducing the level of excitatory brain chemicals - cortisol and corticosterone - and promoting relaxation. Elevated levels of cortisol and corticosterone not only cause anxiety, but also affect various other brain functions such as spatial learning and memory.
Currently, four types of electromagnetic waves are known in the human brain: beta, alpha, theta and delta waves. Each has its own frequency range and is associated with a different activity, for example theta waves are associated with sleepiness and alpha waves with relaxation. Alpha brain waves are considered a measure of relaxation. Their action is associated with increased creativity, better performance under stress, better learning and concentration, and reduced anxiety. L-theanine increases the activity of alpha waves, thereby relaxing the activity of the brain.1; 2As you continue to relax, alpha waves begin to dominate the entire brain. The lack of these waves is caused by stress, illness, anxiety.
L-theanine is generally considered safe to use. It is not associated with serious adverse effects.
The most common side effects of L-theanine are headache, nausea, and irritability.1 However, nausea appears to be primarily associated with L-theanine intake through green tea rather than supplements. Similarly, the side effect of irritability has been associated with the double use of caffeine and L-theanine.
If your usual answer to the question “How are you?” is “Tense –work never ends” or “I can't get anything done”, you may want to supplement your daily routine with L-theanine to reduce your stress and anxiety symptoms.1
L-theanine is associated with anti-anxiety effects by inhibiting the excitation of cortical neurons. Stress is our body's natural response to danger. For example, when you see a bear in the forest, your sympathetic nervous system is activated, hormones are released, your heart beats faster, your hands sweat, your mouth becomes dry, etc. However, you can also activate your sympathetic nervous system accidentally, so to speak, “unnecessarily”, and this can become a problem.
At best, the effects of stress can result in unpleasant, sweaty palms. At worst, you may suffer from chronic stress and related physiological reactions, such as increased heart rate and blood pressure, or weakened immunity.
Students are also under regular stress. Stress increases the level of the hormone corticosterone, and as a result, the brain cannot function as it is supposed to. Consequently, learning becomes ineffective. It was proven in the study2 that the use of L-theanine ensured a faster simple reaction time, faster numerical working memory reaction time, and improved sentence test accuracy. Self-assessments of persons such as “headache” and “fatigue” were reduced.
This proves that by reducing levels of the hormone corticosterone, L-theanine protects cognitive abilities from potential disorders that could occur due to high levels of the stress hormone.
Researchers have established3 that L-theanine helps in regulating high blood pressure, thus helping people to keep it at a healthy level in stressful situations.
If you suffer from stress-induced insomnia, L-theanine can help. A team of researchers conducted a study4 to investigate the ability of L-theanine to improve sleep quality. A study shows that taking 200 mg of L-theanine before bed improves sleep quality, not sedation, but anxiolysis. As L-theanine does not induce daytime drowsiness; its use can be beneficial at any time of the day.
L-theanine improves sleep quality in a number of ways. First, the amino acid enables a person to relax better and become less anxious. With the stimulation of relaxation and reduced stress, you can fall asleep easier and faster. By reducing anxiety and promoting relaxation, L-theanine helps you go through the entire normal sleep cycle, including the much-needed deep REM phase, for complete mind and body rejuvenation.
Vitamin B6
Vitamin B6, also known as pyridoxine, participates in the metabolism of amino acids and fats. Lack of this vitamin causes anaemia, weakness, depression or nervousness, as well as skin inflammation. Vitamin B6 contributes to the formation of red blood cells and haemoglobin.
Vitamin B6 (pyridoxine) was discovered in 1934. It is a water-soluble substance that transforms into the most important coenzymes in the body. Vitamin B6 in the form of a coenzyme fulfils various functions in the body and is extremely versatile, involved in more than 100 enzyme reactions, mainly related to protein metabolism.
Vitamin B6 has three naturally occurring forms: pyridoxine, pyridoxal, and pyridoxamine, all of which transform into their active forms in the body, namely, coenzyme pyridoxal 5-phosphate (PLP or P5P). PLP mainly serves as a coenzyme in the metabolism of amino acids, proteins, carbohydrates and lipids, in addition to the synthesis of neurotransmitters (biologically active substances that are synthesised in the neuron and released in the synapse; when they bind to the receptors of another cell, they transmit the nerve impulse from the synapse to the cell). It is also involved in glycogenolysis and gluconeogenesis.1
Pyridoxine, pyridoxamine, and pyridoxal absorb fast from food and oral drugs and dietary supplements into the mucosal cells of the small intestine, whereas their phosphorylated analogues are first dephosphorylated and then absorbed.
Vitamin B6 has a significant and selectively modulating effect on central serotonin and GABA production2. GABA is a chemical found in the brain and an inhibitory neurotransmitter. Read more about GABA here. It helps to calm the nervous system by blocking certain impulses between nerve cells, slowing down the activity of the brain, thus it has a calming effect that can help reduce stress, anxiety and fear.
Biochemically, in partial vitamin B6 deficiency, some enzymes may be affected more than others, leading to the greater attenuation of certain neurotransmitters and thus disrupting the balance between different neurotransmitter levels.3 Accordingly, causing neurological disorders such as cognitive impairment, convulsive seizures, depression and even premature neuronal ageing (CNS effects).
So, the most important function of vitamin B6 is that it acts as a coenzyme in the synthesis of neurotransmitters necessary for synaptic transmission (for example, dopamine, serotonin, GABA) and performs a neuroprotective role based on its importance in the glutamatergic system.
Vitamin B6 deficiency can be clinically observed as seborrheic dermatitis, microcytic anaemia, tooth decay, glossitis, epileptiform seizures, peripheral neuropathy, electroencephalographic abnormalities, depression, confusion, and weakened immune function.1
Vitamin B6 deficiency is relatively rare, but some people may have low levels of vitamin B6.
People who may be deficient in vitamin B6:
People with impaired kidney function, including those with chronic kidney failure, those receiving maintenance kidney dialysis, those who have had a kidney transplant, often have low levels of vitamin B6.
People with rheumatoid arthritis often have low levels of vitamin B6 in their blood, and these levels tend to decrease as the disease progresses. This low level of vitamin B6 is associated with the inflammation caused by the disease. Although the additional intake of vitamin B6 can normalise blood levels of vitamin B6 in patients with rheumatoid arthritis, it does not, however, suppress the production of inflammatory cytokines and it does not reduce the levels of inflammatory markers, either.
Patients with celiac disease, Crohn's disease, ulcerative colitis, inflammatory bowel disease, and other malabsorption autoimmune disorders typically have low levels of vitamin B6.
People who are dependent on alcohol tend to have very low vitamin B6 concentration levels in the plasma. Alcohol produces acetaldehyde, which reduces net B6 production in cells and competes with pyridoxal 5-phosphate for protein binding. As a result, pyridoxal 5-phosphate may make cells more susceptible to hydrolysis by membrane-bound phosphatase. People with alcohol addiction would be advised to take vitamin B6 supplements regularly.
Adults with no known or confirmed vitamin B6 deficiency normally need 1.3 mg of vitamin B6 per day (pregnant women 2 mg).
High intakes of vitamin B6 from food sources have not been reported to cause adverse effects; however, the long-term use of 1-6 g of oral pyridoxine per day for 12-40 months may cause severe and progressive sensory neuropathy. Degeneration of peripheral nerve fibres and their myelin, as well as spinal canals, causes the bilateral loss of peripheral sensation or hyperaesthesia, accompanied by pain in the extremities, ataxia (impaired movement coordination and balance), and loss of balance. The condition gradually regresses after stopping the use of additional vitamin B6 until normal activity is restored.1 Higher doses may cause testicular atrophy and reduced sperm motility.
Drug interactions
Vitamin B6 can interact with certain medications and several types of medications can negatively affect vitamin B6 levels. Let's cite some examples. Individuals who regularly take these and other medications should discuss their vitamin B6 use with their health care providers.
Cycloserine (Seromycin®) is a broad-spectrum antibiotic used to treat tuberculosis. In combination with pyridoxal phosphate, cycloserine increases the urinary excretion of pyridoxine. Urinary excretion of pyridoxine may exacerbate the convulsions and neurotoxicity associated with cycloserine. Supplemental pyridoxine intake may help prevent these adverse consequences.
Some antiepileptic drugs, including valproic acid (Depakene®, Stavzor®), carbamazepine (Carbatrol®, Epitol® and others), and phenytoin (Dilantin®) increase vitamin B6 catabolism (a set of metabolic processes that break down molecules into smaller units that are oxidised to release energy) rate, resulting in decreased B6 concentrations and the development of hyperhomocysteinemia. High homocysteine levels in antiepileptic drug users can increase the risk of epileptic seizures, including stroke, and reduce the ability to control seizures. In addition, patients typically take antiepileptic drugs for years, increasing the risk of chronic vascular toxicity.
Theophylline (Aquaphyllin®, Elixophyllin®, Theolair®, Truxophyllin®, etc.) can prevent or treat shortness of breath, wheezing, and other breathing problems caused by asthma, chronic bronchitis, emphysema, and other lung diseases. Patients treated with theophylline often have low plasma concentrations of vitamin B6, which may contribute to theophylline-related neurological and central nervous system side effects, including seizures.
In the most recent studies, researchers have looked for a link between mood disorders such as depression and anxiety, stress, and vitamin B6 use. For example, an eight-week phase IV randomised controlled trial found that a combination of magnesium and vitamin B6 was able to provide increased physical activity in daily life and a significant reduction in stress in healthy people with severe stress and anxiety and low magnesium levels.1
Taking the results of various studies into account, it can be concluded that vitamin B6 actively helps to reduce the symptoms characteristic of depression and anxiety, making this vitamin an important addition to everyday life. Another important consideration in favour of vitamin B6 is that while benzodiazepines (such as diazepam, phenazepam, etc.) are effective in treating anxiety and similar conditions, they also have a number of side effects, including but not limited to addiction, rebound anxiety, memory disorders and withdrawal syndrome.
