:max_bytes(150000):strip_icc()/Health-GettyImages-2228306373-78f17bff0ade493197dd0fb453dd0e2c.jpg?w=780&resize=780,470&ssl=1 "3 ways whose magnesium can influence the symptoms of ADHD")
Attention / hyperactivity deficit disorder (ADHD) is a common neurological (brain) neurological condition. The main symptoms are the difficulty of concentrating, hyperactivity (excessive movement or energy) and impulsivity (acting before thinking). There is evidence that taking magnesium supplements, a common and necessary mineral can help manage the symptoms of ADHD. However, more research is necessary to confirm this.
Magnesium promotes the health of brain cells and helps brain cells to form synapses (how cells communicate). It influences the signals between cells and plays a role in brain activity models. The effects of magnesium intake for ADHD symptoms can be due to its impact on neurotransmitters, chemicals that transmit signals between brain cells and nerves.
1. Behavior and emotions
In a study in 2021 which examined the symptoms of ADHD in 66 children, half of the children took magnesium and vitamin D supplements, while the rest took placebo supplements (false). After eight weeks, children taking real supplements had fewer total challenges with ADHD, including the emotional impact of the disease, the difficulties of relationships with peers and internalization (symptoms such as low self -esteem, racing thoughts and self -control difficulties).
2. Cognitive function (mental)
Research suggests that magnesium supplements can help with the cognitive symptoms of ADHD, which involve reflection and planning.
According to a 2016 study, children with ADHD aged 5 to 12 who have taken magnesium supplements have experienced less inattention and hyperactivity, as well as better control of pulses. However, more research is necessary to fully determine how magnesium affects cognition.
3. Activity of neurotransmitters
Magnesium can affect several chemicals in the brain, including:
- Dopamine: This is associated with reward and pleasure, motivation, attention, concentration, learning and memory. A small number of dopamine receptors in the brain can be at the root of ADHD. Magnesium helps make and release dopamine.
- Serotonin: This helps learning, memory, responses to stress and mood regulation, that ADHD can have an impact. Magnesium is also essential to make and release serotonin.
- Norepinephrine:: This regulates the response to the fight or theft of your body, mood, attention, concentration, learning and memory. By acting on calcium channels in the brain, magnesium also slows the activity of noradrenaline.
- Gamma-Aminobutyric acid (GABA):: This Affects learning, memory, attention, concentration and emotional regulation. Magnesium can increase the activity of GABA receptors.
Magnesium for adults with ADHD
For adults with ADHD, there is also significant but limited evidence that magnesium can help with symptoms. In a study in 2021 in adults with moderate ADHD cases, taking magnesium supplements has improved the scores of tests measuring the gravity of ADHD after 12 weeks for almost half of the participants.
Despite the links, the exact relationship between magnesium and ADHD is not clear. Blood tests or hair samples may not show magnesium levels in the brain. In addition, not all studies have revealed that magnesium made a difference in the symptoms of ADHD. Additional research is necessary to determine the exact role played by magnesium in ADHD.
Researchers have found several ways in which magnesium supplements can help with certain ADHD symptoms.
Magnesium may be able to improve the symptoms of the following ADHD:
- Inattention: This refers to concentrated concentration and stay challenges. Compared to children taking a placebo, the researchers found that the children taking magnesium were better able to organize and finish the tasks, to listen when they are spoken and to follow the instructions.
- Hyperactivity: It is an excessive and uncontrollable energy such as agitation, tapping on foot or by hand, and an inability to sit or calm. Complete with Magnesium has attenuated these symptoms.
- Impulsiveness: Often occurring with hyperactivity, impulsiveness is the ability to control your behavior. With ADHD, you have more harm with impulsiveness, which led to interrupt others or speak at inappropriate moments. Just as magnesium can help with hyperactivity symptoms, supplements can also reduce impulsive behavior.
- Cognitive challenges: Magnesium supplements have been shown to improve executive cognitive function – how you think, plan and remember – among adults with ADHD. However, more research is necessary to explore this relationship.
- Mental health: Children with ADHD often find it difficult to regulate their emotions, such as low self -esteem or feel “different” from others. This can cause quick mood swings, difficulty controlling emotions, aggressiveness and explosions. Magnesium supplementation can be effective in reducing these symptoms.
- Behavioral problems: Many children with ADHD can have driving or behavior challenges, such as work problems with others, instructions in a row or acceptance of authority. Regular magnesium supplementation can reduce these problems.
The body absorbs 24 to 76% of the magnesium you consume, but there may be side effects when the doses are too high. The amount of safety to be taken per day depends on your age and your sex at birth.
- The current security limits are:
| Age 0-6 months | No more than 30 mg per day should be given to newborns and infants for up to six months. |
| Age 1-3 | 80 mg is the recommended daily limit. |
| 4-8 years | 130 mg per day is the upper limit recommended for children in this age group. |
| 9-13 years | Should not take more than 240 mg per day. |
| 14-18 years | In adolescence, 410 mg for adults born at birth (AMAB) and 360 mg for adults born at birth (AFAB) are safe upper limits. |
| Adults (18+) | In adults Amab, 400 mg / day for 19 to 30 years and 420 mg / day for the 31 year olds and over. Among AFAB adults, 310 mg / day for 19-30 year olds and 320 mg / day for the 31 years and over. |
Although taking magnesium supplements for ADHD is relatively safe, there may be some risks.
It is possible to take too much magnesium. Magnesium overdose (hypermagnesemia) can cause:
- Diarrhea
- Nausea
- Abdominal pain
Graves of magnesium overdose can cause breathing difficulties, an irregular heart rate and cardiac arrest.
Given these risks, it is important to be careful and to communicate with your health care provider. Talk to them before starting new supplements.
In the United States, most people do not receive enough magnesium from their diet, which is why they can turn to supplements instead. However, it is present in many different foods.
Foods rich in magnesium include:
- Green leafy vegetables like spinach and kale
- Nuts, in particular almonds, cashew nuts or Brazil nuts
- Legal, such as chickpeas, beans, lenses, seeds and soy
- Fruits, such as bananas, dried apricots or avocados
- Soy products, such as tofu or soy flour
- Whole grains such as millet or brown rice
- Milk or dairy products
Well -balanced and nutritious diets help symptoms of ADHD. This includes fresh fruits and vegetables, lean proteins, omega-3 fatty acids (found in fish, nuts and Brazil nuts) and complex carbohydrates (kiwis, mandarins, apples and others). You should also avoid sugary foods or drinks, caffeine, processed foods and simple carbohydrates (white bread, corn syrup and white rice).
The hyperactivity disorder of the attention deficit (ADHD) implies difficulties in concentration, to pay attention, to finish tasks and self -regulation. People with ADHD have lower levels of mineral magnesium. Researchers have found that taking supplements can help manage symptoms.
Magnesium is relatively sure to take. However, taking too much magnesium can cause side effects such as diarrhea, nausea and abdominal pain. Before trying magnesium for ADHD, be sure to talk to your health care provider.
Thank you for your comments!
:max_bytes(150000):strip_icc()/GettyImages-2213961178-50c47d6d174d4a00bf825f6bcf595253.jpg?w=390&resize=390,220&ssl=1 "6 causes of high cholesterol in women")
:max_bytes(150000):strip_icc()/VWH-GettyImages-1397905207-84ea5ce1012a4c90b30046fd5a18dea2.jpg?w=390&resize=390,220&ssl=1 "10 Easy Ways to Add More Protein to Your Oatmeal")
:max_bytes(150000):strip_icc()/VWH-GettyImages-2016791323-1281a12be18b4cc3b6b3de4381091925.jpg?w=390&resize=390,220&ssl=1 "The new law covers health expenditure and reduces coverage – which means for you")
