Changing the clocks back to standard time can affect sleep, mood, and overall well-being. In a previous post, we discussed strategies to ease the effects of this seasonal shift as well as key supplements to support both physical and mental health. In this article, we will focus on two essential but often overlooked nutrients: magnesium and choline. Magnesium is a mineral that helps the body better manage stress, while choline citrate supports memory, focus, and emotional balance. Together, these nutrients provide targeted support for mental wellness through the Fall season and beyond.
The Role of Magnesium in Mental Health
Magnesium has many effects in the body. These are a few that are most important for mental well-being:
Regulating Neurotransmitters: Magnesium helps to regulate chemical messengers (neurotransmitters) in the brain. Magnesium can block NMDA glutamate receptors which can directly tone down excitatory glutamate effects and indirectly promote inhibitory GABA effects, effectively helping to balance neurotransmitters and promote mood stability. When magnesium levels are sufficient, GABA’s calming effects are more pronounced, helping the brain maintain a balanced, relaxed state.
Promoting Stress Relief and Relaxation: Magnesium aids in the relaxation of both muscles and nerves by binding to the same spots as calcium does on muscle proteins. Whereas calcium promotes muscle contraction, magnesium blocks that action and promotes relaxation, which helps relieve the physical tension often associated with stress and anxiety. Magnesium also reduces the release of cortisol, the body’s primary stress hormone. Together, these actions help to calm the nervous system, making magnesium a key nutrient for those experiencing high levels of stress.
Supporting Restorative Sleep: Restorative sleep is essential for mental health. Magnesium promotes sleep and relaxation by enabling the production of melatonin, the hormone that regulates sleep-wake cycles. People with low magnesium have nervous systems that are more easily overstimulated, leading to disruptions in restorative sleep. Magnesium can help reduce fatigue and improve mood by supporting deep and restful sleep.
Incorporating magnesium through diet or supplements can provide significant support for mental health, promote calmness, reduce anxiety, and improve sleep quality.
Improving Magnesium Absorption
One complicating factor for magnesium effectiveness is that while at least 80% of Americans are magnesium deficient, most absorb only 4% to 30% of popular magnesium supplements. It turns out that people absorb magnesium differently and the form of magnesium best absorbed by an individual can vary. PERQUE Mg Plus Guard™ combines three highly bioavailable forms (magnesium glycinate, magnesium ascorbate, and magnesium citrate) to ensure optimal absorption.*
Choline citrate can boost magnesium uptake by carrying it as a neutral compound effortlessly through cell membranes.* Our patented enhanced magnesium uptake system consisting of a combination of PERQUE Mg Plus Guard and PERQUE Choline Citrate™ improves the body’s ability to absorb magnesium effectively, maximizing its impact on brain health and overall well-being.*
Choline Supports Brain Function
Choline is an essential nutrient that supports brain function, including memory, cognitive performance, and mood stability.
Acetylcholine Production: Choline is vital for synthesizing acetylcholine, a neurotransmitter that facilitates neuron communication. Acetylcholine is key to learning, memory, and muscle control. Insufficient choline can lower acetylcholine levels, potentially impairing memory and focus.
Brain Health and Memory: Choline helps maintain the structural integrity of brain cell membranes, promoting neuron health and flexibility. This support preserves memory function and may slow age-related cognitive decline. Research indicates that adequate choline intake is linked to improved performance on memory and cognitive tests.
Mood Regulation: By enhancing neurotransmitter balance and brain cell communication, choline contributes to emotional stability. Low levels of choline have been associated with mood disorders, including depression and mood swings.
Choline is crucial for maintaining both immediate and long-term brain health. Ensuring sufficient intake through diet or supplements can boost cognition, protect memory, and promote a balanced mood.
Getting Enough Magnesium and Choline
Maintaining adequate levels of magnesium and choline is essential for optimal mental wellness and cognitive function. Incorporating these nutrients into your diet can help support your brain health effectively. Download our acid/alkaline chart to help select alkalinizing sources of these nutrients.
Dietary Sources
Magnesium can be found in a variety of foods including:
- Nuts and Seeds: The richest sources of magnesium include almonds, cashews, and pumpkin seeds. They provide nutrition with an added crunch, for enjoyable, healthy snacking.
- Leafy Greens: Vegetables like spinach, kale, and Swiss chard are high in magnesium and packed with other essential vitamins and minerals that support overall health.
- Grasses: Quinoa and wild rice are good sources of magnesium. Incorporating these grasses into your meals can help boost your intake.
- Legumes: Beans and lentils provide a substantial amount of magnesium along with protein and fiber, making them a versatile addition to any diet.
Choline is slightly less abundant in the typical diet, but key sources of choline include:
- Eggs (duck or quail): Eggs are one of the richest sources of choline. They can be easily included in breakfasts, snacks, or salads.
- Fatty fish such as salmon and sardines provide heart-healthy omega-3 fatty acids and also contain significant amounts of choline.
- Cruciferous Vegetables: Broccoli and Brussels sprouts contain choline as well as sulforaphane, vitamins, and minerals that provide other health benefits.
- Legumes and Nuts: In addition to being good sources of magnesium, foods like peanuts and soybeans also provide a solid amount of choline.
Supplementation
While a balanced diet rich in magnesium and choline can support mental wellness, many people may still find it challenging to consume adequate amounts through food alone. In such cases, supplementation can be a practical solution to fill any nutritional gaps. Specifically, a combination of PERQUE Mg Plus Guard and PERQUE Choline Citrate can maximize absorption and efficacy. Only choline citrate can provide this enhanced uptake of magnesium. Other forms of choline like choline bitartrate or CDP choline do not provide this benefit.
Since magnesium is an alkalinizing mineral, a good way to know if you need additional magnesium, or if magnesium is not getting absorbed appropriately, is by checking your first morning urine pH.
Signs of supplementation need:
- If your 1st morning urine pH is below the 6.5-7.5 range
- If you are experiencing high levels of stress or anxiety and are concerned about your magnesium levels.
- If you follow a restricted diet (such as vegan or vegetarian) that may limit your intake of choline-rich foods.
- If you have a busy lifestyle that makes it difficult to prepare balanced meals consistently.
By integrating both dietary sources and high-quality supplements into your routine, you can effectively boost your magnesium and choline levels, supporting mental health and cognitive function.
Conclusion
Including sufficient magnesium and choline in your diet is essential for managing stress and supporting cognitive health. If needed, supplementing with the right magnesium and choline citrate combination is key. PERQUE Mg Plus Guard and PERQUE Choline Citrate can help you meet your magnesium needs to help enhance your mental wellness and improve your quality of life.*
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