Magnesium and vitamin B6 are essential nutrients for our body. They play a key role in the way our brain chemicals work. Vitamin B6 and magnesium serve as cofactors for synthesizing serotonin in our brain, which affects our mood.
Clinical Trials on B6 and Depression
Vitamin B6 has different forms, and the active one is called pyridoxal-5-phosphate (PLP or P5P). A study analyzed 140 subjects, of which 18 individuals (13%) had depressive symptoms. It found that lower concentrations of active B6 (P5P) in the blood were associated with more severe depression symptoms [1].
A study from Canada in 2015 looked at people’s diets and found that those who had more B6 in their diets were less likely to have depression [2].
Taking vitamin B6 and magnesium together can help reduce anxiety. A study with 44 women facing premenstrual anxiety found that those who took a combination of 200mg of magnesium oxide (MgO) and 50mg of vitamin B6 daily experienced a noticeable improvement in anxiety symptoms [3]. However, it’s worth mentioning that MgO isn’t absorbed well as a magnesium source.
Clinical Trials on Magnesium and Depression
Most of our body’s magnesium is stored in our bones. Keeping the right amount of magnesium in the normal range is really important for our body to work well. Not having enough magnesium can cause problems in our whole body, and one sign of this is feeling down or having other mental health issues. In fact, an animal study has shown that when magnesium is lacking, it can trigger depression and anxiety. Mice fed diets low in magnesium displayed behaviors similar to depression and anxiety. Intriguingly, when these mice were treated with antidepressants or St. John’s Wort, their depressive and anxiety-related behaviors were reversed [4].
In another study, severely depressed patients took 125mg-300mg of highly bioavailable forms of magnesium (magnesium glycinate and magnesium taurate) after each meal and before sleep. This resulted in significant symptom improvement within a relatively short timeframe [5]. The researchers pointed out that individuals deficient in magnesium might be more sensitive to excessive calcium intake, as magnesium and calcium compete for absorption. Given that modern diets often lack magnesium, it’s advisable for those with magnesium deficiency to consider reducing calcium supplementation.
In a 2008 study, 23 older people with diabetes, depression, and low magnesium were split into two groups. One group got magnesium supplements, and the other got an antidepressant. After 12 weeks, both treatments worked similarly in reducing depression, and the magnesium group had more magnesium in their blood [6].
Another study in 2015 included 60 people with low magnesium and depression. They were divided into two groups. One took magnesium pills, and the other took fake pills. After 8 weeks, most in the magnesium group had normal magnesium levels again, and their depression got better more than the other group. The study showed that taking magnesium pills for 8 weeks can help with depression in people who lack magnesium [7].
What about people with depression who don’t lack magnesium? Another trial from 2017 split 126 depressed individuals into two groups: one took 500mg of magnesium (MgO) daily, and the other took a placebo. After 6 weeks, the magnesium group showed significant improvements in depression and anxiety symptoms. Many in the magnesium group wanted to keep taking it after the trial. The study found that taking 500mg of magnesium (MgO) daily can really help with depression and anxiety [8].
However, some studies say magnesium doesn’t affect depression. A 2018 study in Poland had 37 people take 120mg of magnesium (magnesium aspartate) daily. The results showed magnesium might help with depression, but the researchers thought dosage and form mattered [9]. Opting for higher doses and more readily absorbed forms of magnesium could yield more positive outcomes. While magnesium aspartate is better absorbed than magnesium oxide, magnesium glycinate and magnesium threonate offer even superior absorption. Among these, magnesium glycinate is favored based on the feedback I received.
Summary
Magnesium and vitamin B6 are essential for brain chemistry, affecting mood and mental health.
Combining B6 and magnesium can reduce anxiety and depression symptoms.
Magnesium deficiency can lead to depression and anxiety-like behaviors.
For supplementation, choose P5P, the active form of B6, and magnesium glycinate, more bioavailable form of magnesium.
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References:
[2] Gougeon, L. et al. (2016). Intakes of folate, vitamin B6 and B12 and risk of depression in community-dwelling older adults: the Quebec Longitudinal Study on Nutrition and Aging. European journal of clinical nutrition, 70(3), 380–385. https://doi.org/10.1038/ejcn.2015.202
[3] De Souza MC, et al. (2000). A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxietyrelated premenstrual symptoms: a randomized, doubleblind, crossover study. J Womens Health Gend Based Med 2000;9(2):131–9.
[5] Eby, George & Eby, Karen. (2006). Rapid recovery from major depression using magnesium treatment. Medical hypotheses. 67. 362-70. 10.1016/j.mehy.2006.01.047.
[6] Barragán-Rodríguez, Lazaro et al. (2008). Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: A randomized, equivalent trial. Magnesium research : official organ of the International Society for the Development of Research on Magnesium. 21. 218-23. 10.1684/mrh.2008.0149.
[8] Tarleton, Emily et al. (2017). Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLOS ONE. 12. e0180067. 10.1371/journal.pone.0180067.
