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One study suggests that eating more magnesium-rich foods can improve cognitive function and reduce the risk of dementia.
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Researchers say magnesium reduces inflammation in the brain and may be most beneficial for postmenopausal women.
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Experts share how to safely increase your daily magnesium intake.
Longevity is one of the hottest research areas in the health world right now. But doctors and scientists aren’t just trying to figure out how to help people live longer; instead, they’re looking for ways to help you live longer in a healthy way, keeping your body strong, flexible, and mentally sharp for as long as possible. One study contributing to this new research found that higher magnesium levels may reduce the risk of dementia, while other studies deepen our understanding of magnesium’s role in maintaining optimal brain health.
Here, learn about research on magnesium and brain health, and how to get enough of the mineral in your daily diet.
Meet the experts: Dr Khawlah Alateeq, researcher at the National Center for Epidemiology and Population Health at the Australian National University; Melissa Moroz-Planels, DCN, RDNnational media spokesperson of the Academy of Nutrition and Dietetics, member of the Academy of Nutrition and Dietetics prevention medical review board; Amit Sachdev, MDDirector of the Division of Neuromuscular Medicine at Michigan State University.
The research was published in European Journal of Nutritionusing data from UK Biobank, analyzed more than 6,000 cognitively healthy participants in the UK aged 40 to 73. Dietary magnesium was measured using a 24-hour recall questionnaire to estimate the amount of magnesium people consumed each day, recorded five times over 16 months.
Researchers found that people who consumed more than 550 milligrams (mg) of magnesium per day had about a year younger brain age by age 55, compared with normal people who consumed about 350 milligrams of magnesium per day. “Our study shows that a 41% increase in magnesium intake may reduce age-related brain shrinkage, which is associated with better cognitive function and a lower risk or delayed onset of the disease. Dementia Lead author Khawlah Alateeq, a doctoral researcher at the National Center for Epidemiology and Population Health at the Australian National University, said in a report Press release.
The study also suggests that higher dietary magnesium intake may help protect the brain earlier in the aging process, and that the preventive effects may begin as early as your 40s or even earlier, Alateeq said in a press release. “This means that people of all ages should pay more attention to their magnesium intake.” In addition to these findings, the researchers also found that the brain-protective effects of higher dietary magnesium appeared to be more beneficial in women than in men, and more so in postmenopausal women than in premenopausal women.
Although this study was published in 2023, studies published since then continue to shed light on magnesium’s role in maintaining brain health and preventing dementia. A study in Journal of Neuroprosthetics Studies have found that magnesium blocks key receptors in the brain, thereby halting the progression of Alzheimer’s disease and reducing inflammation and oxidative stress, both of which contribute to the development of chronic age-related diseases such as dementia.
Magnesium is a mineral commonly found in nuts, seeds, green leafy vegetables and dairy products. Melissa Moroz-Planels, DCN, RDNnational media spokesperson of the Academy of Nutrition and Dietetics, member of the Academy of Nutrition and Dietetics prevention medical review board. “Magnesium is essential for maintaining our body tissues, including nerve signaling in the brain and the integrity of the blood-brain barrier.”
In addition to the above research results, magnesium deficiency It is linked to increased inflammation in the brain and the development of diseases such as Alzheimer’s, multiple sclerosis and Parkinson’s disease, Mroz-Planells explained.
Additionally, there is a relationship between magnesium status, intake, and menopause, which may account for some of the differences between men and women, Mroz-Planells said. “Postmenopausal women consume large amounts of magnesium and C-reactive protein, [a protein that indicates the level of inflammation in your body],” she explained.
How to get more magnesium in your diet
According to the National Institutes of Health (NIH), adult magnesium requirements vary by age and biological sex, ranging from 310-420 mg per day. The aforementioned study found that people who consumed 550 milligrams of magnesium per day from food had the greatest benefits for brain health—according to the NIH, consuming more than the recommended magnesium intake from food is not dangerous because the kidneys eliminate excess magnesium. However, supplementing with high doses of magnesium may cause some side effects, including diarrhea, nausea, and abdominal cramping. Therefore, be sure to consult your doctor or registered dietitian before adding magnesium supplements or exceeding the recommended daily intake.
First, try increasing your intake of magnesium-rich foods. According to Mroz-Planells, a sample day could include “oatmeal, milk, and a banana for breakfast, a whole-wheat bread sandwich and 1 cup of bean soup for lunch, 1 ounce of almonds as a snack, and salmon, brown rice, and broccoli for dinner, for a total of about 350 milligrams of magnesium for the day.”
bottom line
Regardless of your age, adding magnesium-rich foods to your diet, such as whole grains and dark green leafy vegetables, can benefit brain health, Moroz-Planels says. “A healthy diet can have a positive impact on brain health by reducing the risk of brain damage. [brain] inflammation and providing the right nutrients for optimal brain performance. “
A healthy life leads to a healthy brain, proven Amit Sachdev, MDDirector of the Division of Neuromuscular Medicine at Michigan State University. While it’s wise to try to get enough magnesium, “more common aspects of health, such as blood sugar and alcohol intake, have more to do with brain health than magnesium,” he says. Making choices that nourish your body in the kitchen and in your daily life is the best way to protect your brain as you age.
Dietary supplements are products designed to supplement the diet. They are not drugs and are not intended to treat, diagnose, mitigate, prevent, or cure disease. Use dietary supplements with caution if you are pregnant or breastfeeding. Also, be careful when giving supplements to your child unless advised by a healthcare provider.
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