As we turn back the clocks and settle into standard time, many of us notice changes in sleep patterns, mood, and overall well-being. In a previous post, we discussed strategies to ease the effects of this seasonal shift, and in another, we highlighted key supplements like multivitamins, vitamin D, vitamin C, and omega-3 fatty acids to support both physical and mental health. In this article, we turn our attention to two essential but often overlooked nutrients: magnesium and choline. Magnesium, known as the “relaxation mineral,” helps the body manage stress more calmly, 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 direct effects on the nervous system as well as role in helping the body manage stress.
Neurotransmitter Regulation: Magnesium plays a vital role in regulating neurotransmitters—chemicals in the brain that influence mood and behavior. In particular, magnesium helps balance glutamate and GABA, neurotransmitters that contribute to mood stability. When magnesium levels are sufficient, GABA’s calming effects are more pronounced, helping the brain maintain a balanced, relaxed state.
Stress Relief and Relaxation: Magnesium aids in the relaxation of both muscles and nerves, which helps relieve the physical tension often associated with stress and anxiety. It also reduces the release of cortisol, the body’s primary stress hormone. This dual action helps to calm the nervous system, making magnesium a key nutrient for those experiencing high levels of stress.
Sleep Quality: Restorative sleep is essential for mental health, and magnesium supports sleep by promoting relaxation and enabling the production of melatonin, the hormone that regulates sleep-wake cycles. People with low magnesium levels often report trouble sleeping, as their nervous systems are more easily overstimulated. By supporting deep and restful sleep, magnesium can help reduce fatigue and improve mood.
Incorporating magnesium through diet or supplements can offer significant support for mental health, promoting calmness, reducing anxiety, and improving sleep quality.
Improving Magnesium Absorption
One complicating factor for magnesium effectiveness is that most people absorb only 4% to 30% of popular magnesium supplements. Choline citrate is a compound that can boost magnesium uptake by carrying it as a neutral compound effortlessly through cell membranes.* In fact, Dr. Jaffe has patented an enhanced magnesium uptake system that consists of a combination of three highly bioavailable magnesium forms (magnesium glycinate, magnesium ascorbate, and magnesium citrate) with choline citrate. This unique 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.*
The Importance of Choline for Brain Function
Choline itself is a critical nutrient for brain health, playing a fundamental role in cognitive function, memory, and mood stability.
Acetylcholine Production: Choline is necessary for producing acetylcholine, a neurotransmitter that enables neurons to communicate. Acetylcholine is involved in muscle control, learning, and memory retention. Without enough choline, acetylcholine levels can drop, which may impact cognitive sharpness and memory recall.
Brain Health and Memory: Choline supports the structural integrity of cell membranes in the brain, helping to maintain the health and flexibility of neurons. This support for brain cells aids in protecting memory function and preventing cognitive decline, particularly as we age. Studies have shown that people with adequate choline intake tend to perform better on memory and cognitive function tests.
Mood Regulation: Choline also plays a role in mood by supporting efficient brain cell communication. Low choline levels have been associated with mood swings and even symptoms of depression, as it can disrupt normal brain signaling. By maintaining balanced neurotransmitter levels, choline helps stabilize mood and improve overall emotional resilience.
With these key functions, choline proves essential for both short- and long-term brain health. Sufficient choline intake through diet or supplements can boost cognitive performance, enhance memory, and support a balanced mood.
Getting Enough Magnesium and Choline
Maintaining adequate levels of magnesium and choline is essential for optimal mental wellness and cognitive function. Understanding how to incorporate these nutrients into your diet can help ensure that you’re supporting your brain health effectively. Download our “Food Effects” acid/alkaline chart as a tool to determine how to get these nutrients through food.
Dietary Sources
Magnesium can be found in a variety of foods including:
- Nuts and Seeds: Almonds, cashews, and pumpkin seeds are among the richest sources of magnesium, offering a healthy snack option that provides both crunch and nutrition.
- Leafy Greens: Vegetables like spinach, kale, and Swiss chard are not only high in magnesium but also 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 are not only rich in protein and fiber but also provide a substantial amount of magnesium, making them a versatile addition to any diet.
Choline, on the other hand, is slightly less abundant in the typical diet. Key sources of choline include:
- Eggs (duck or quail): Eggs are one of the richest sources of choline. They can be easily included in breakfast or used in salads and snacks.
- Fish: Fatty fish such as salmon and sardines not only provide heart-healthy omega-3 fatty acids but also contain significant amounts of choline.
- Cruciferous Vegetables: Vegetables such as broccoli and Brussels sprouts contribute to choline intake and offer numerous 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 magnesium and 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
Incorporating adequate magnesium and choline into your diet is not just about meeting nutritional needs; it’s about fostering a resilient mind capable of managing stress and maintaining overall cognitive health. Know that supplementing with the right magnesium and choline citrate combination is key. By prioritizing these nutrients, whether through food or supplementation, you can take meaningful steps towards enhancing your mental wellness and improving your quality of life.
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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
**Ask your healthcare practitioner about PERQUE Mg Plus Guard™ and PERQUE Choline Citrate™.
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