5 min read
- Incorporating more magnesium-rich foods into your diet may enhance cognitive function and decrease the risk of dementia, according to recent research.
- Experts suggest that magnesium may help reduce brain inflammation, offering the greatest benefits to post-menopausal women.
- This article provides guidance on how to safely boost your daily magnesium intake.
The field of longevity is rapidly gaining traction among researchers and healthcare professionals. The focus isn’t merely on extending lifespan. Instead, there is a concerted effort to promote longevity through maintaining physical strength and mental sharpness as we age. One significant study indicates that higher magnesium levels are linked to a reduced risk of dementia. This aligns with ongoing investigations into the essential role of magnesium in supporting brain health.
This article explores the findings regarding magnesium and its impact on brain health, along with recommendations on how to effectively include magnesium in your diet.
Meet the experts: Khawlah Alateeq, Ph.D. researcher from the ANU National Centre for Epidemiology and Population Health; Melissa Mroz-Planells, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board; Amit Sachdev, M.D., director of the Division of Neuromuscular Medicine at Michigan State University.
A study published in the European Journal of Nutrition analyzed data from the UK Biobank, studying over 6,000 cognitively healthy participants in the UK aged 40 to 73. Magnesium intake was assessed via a 24-hour recall questionnaire, capturing daily consumption over 16 months.
Findings revealed that individuals consuming over 550 milligrams (mg) of magnesium daily demonstrated a brain age approximately one year younger by age 55 compared to those with a typical intake of about 350 mg a day. “Our research indicates that a 41% increase in magnesium intake could result in less age-related brain shrinkage, linked to improved cognitive function and a reduced risk or delayed onset of dementia later in life,” stated lead author and Ph.D. researcher Khawlah Alateeq from the ANU National Centre for Epidemiology and Population Health, in a press release.
The research also suggests that a higher intake of dietary magnesium may offer brain protection earlier in the aging process, with possible effects beginning in your 40s or even sooner. “People of all ages should pay closer attention to their magnesium consumption,” Alateeq emphasized. The protective benefits of magnesium were found to favor women, particularly post-menopausal women over their pre-menopausal counterparts.
Despite this study’s release in 2023, ongoing research continues to shed light on magnesium’s critical role in supporting brain health and combating dementia. An additional study published in the Journal of Neurorestoratology highlighted that magnesium might inhibit key brain receptors involved in Alzheimer’s trajectory while also reducing inflammation and oxidative stress, both contributing factors to age-related chronic diseases like dementia.
Magnesium is a mineral commonly found in nuts, seeds, leafy greens, and dairy products. As explained by Melissa Mroz-Planells, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. “Magnesium is essential for the maintenance and functioning of our tissues, including crucial nerve signaling in the brain and preserving the integrity of the blood-brain barrier.”
Moreover, magnesium deficiency has been linked to heightened brain inflammation as well as conditions such as Alzheimer’s disease, multiple sclerosis, and Parkinson’s disease, as highlighted by Mroz-Planells.
There is also a notable connection between magnesium levels, dietary intake, and menopause, which may explain some observed differences between genders, according to Mroz-Planells. “A high magnesium intake in post-menopausal women correlates with reduced levels of inflammatory markers like C-reactive protein, a protein indicating inflammation in the body,” she noted.
Ways to Increase Magnesium Intake
Daily magnesium requirements differ based on age and biological sex, ranging from 310-420 mg, as per the guidelines from the National Institutes of Health (NIH). The previously mentioned study found that individuals who consumed around 550 mg of magnesium daily experienced the most significant cognitive benefits. Fortunately, exceeding the recommended intake through food is generally safe, as the kidneys will expel any excess. However, high-dose magnesium supplements can lead to side effects like diarrhea, nausea, and abdominal cramping, therefore it’s advisable to consult your doctor or a registered dietitian before introducing a magnesium supplement or exceeding the daily recommended dosage.
To start, prioritize increasing your intake of magnesium-rich foods. Mroz-Planells suggests, “For a balanced day, consider having cereal, milk, and a banana for breakfast; a sandwich on whole wheat bread with a cup of bean soup for lunch; an ounce of almonds as a snack; and for dinner, salmon, brown rice, and broccoli, which can collectively provide around 350 mg of magnesium for the day.”
Final Thoughts
Incorporating foods high in magnesium, such as whole grains and dark-green leafy vegetables, is beneficial for brain health at any age, according to Mroz-Planells. “A nutritious diet profoundly impacts brain health by mitigating [brain] inflammation and furnishing essential nutrients for optimal brain functionality.”
Dr. Amit Sachdev, M.D., director of the Division of Neuromuscular Medicine at Michigan State University, advised that while ensuring adequate magnesium is wise, other factors like blood sugar and alcohol consumption have a more direct impact on brain health. Making health-conscious choices in your diet and lifestyle is the most effective way to safeguard your brain as you age.
Dietary supplements are intended to enhance nutrition and should not be regarded as medications or substitutes for treating, diagnosing, preventing, or curing diseases. Please consult with a healthcare provider before taking dietary supplements, particularly if you are pregnant or breastfeeding, or considering giving them to a child.
