Although magnesium has long been understood to be vital for maintaining the body, recent studies have shown that it also has a significant effect on the brain. According to a study, both men and women with higher-than-average magnesium intake had brains that seemed younger and healthier (1).
Brain wellness and Magnesium
The study discovered that having enough of this vital mineral is linked to decreased brain shrinkage. It comprised a sizable sample of over 6,000 people in the UK who were between the ages of 40 and 73.
By the time they were 55, participants who ingested roughly 350 milligrams of magnesium per day had a brain age that was nearly one year younger than those who consumed 550 milligrams on average daily. Surprisingly, the relationship between greater magnesium and larger brain sizes was stronger in women than males.
Given that magnesium levels tend to decrease with age, these findings are especially important for understanding the health of the brain in older adults. The prevalence of magnesium insufficiency is higher in older persons. But since magnesium is a necessary component for good health and is involved in over 600 enzymatic activities in the body, it’s critical that people of all ages have enough of it in their diets (2). It is essential for nerve transmission and contributes to the nervous system’s overall health.
Magnesium has previously been demonstrated to have neuroprotective properties. Additionally crucial to brain health, magnesium has been connected to enhancements in learning, memory, and general cognitive function (3,4,5). It may also assist in protecting the brain from degeneration and increase its resilience (6).
How to Get This Brain-Boosting Mineral Every Day
Increasing your daily intake of magnesium-rich foods may have a major positive impact on your general health and wellbeing. Find out here how much magnesium you require based on your age (7). Thankfully, getting large amounts of this brain-boosting mineral in your diet is simple and enjoyable in a lot of ways:
Add magnesium as a supplement
If you are like up to 43% of American people, you have trouble getting enough magnesium from your diet alone (8). This is why considering taking a daily magnesium supplement would be helpful! There are other forms of magnesium supplements you can take to address certain health goals, such as magnesium bisglycinate for better sleep or magnesium citrate for looser bowels. Just be sure the supplement you’re taking is of the highest quality and meets your needs.
Reduce the amount of substances that deplete magnesium in your diet
High doses of alcohol and caffeine are two examples of drugs that can drastically lower magnesium levels in the body (9, 10). Reducing the amount of these drugs you consume could help you keep your magnesium levels in check.
Keep foods high in magnesium in your kitchen
An excellent place to start is by including foods that are naturally high in magnesium in your meals and snacks. Don’t forget to include legumes, whole grains, nuts, and seeds along with leafy greens.
![This Mineral is Essential for Brain Vitality](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/06/BLOG-Pinterest-Pins-.png?resize=683%2C1024&quality=80&ssl=1)
Try out some new recipes
It’s simple to find some nutritious foods to add to your meal rotation by experimenting with new recipes that contain lots of magnesium. This summer, scroll through the social media feeds of your favorite creators and look for anything that includes brown rice, quinoa, black beans, cashews, or kale.
Related Post: Mastering Your Mind: The Science Behind Your Brainโs Elasticity
To Wrap Things Up
Incorporating magnesium into your diet is a simple yet powerful way to support brain health and overall well-being. By ensuring you consume enough magnesium-rich foods and considering supplements, when necessary, you can help maintain cognitive function and protect against brain aging.
Recall reducing the intake of substances that deplete magnesium and keep your kitchen stocked with nutritious, magnesium-packed ingredients. For more tips and delicious recipes to boost your magnesium intake, check out the social media feeds of your favorite food creators. Prioritizing this essential mineral can lead to a healthier, more vibrant brain at any age.
Sources |
- Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences (springer.com)
- Magnesium in Man: Implications for Health and Disease | Physiological Reviews (physiology.org)
- The role of magnesium therapy in learning and memory – Magnesium in the Central Nervous System – NCBI Bookshelf (nih.gov)
- Enhancement of learning and memory by elevating brain magnesium – PubMed (nih.gov)
- Association between magnesium intake and cognition in US older adults: National Health and Nutrition Examination Survey (NHANES) 2011 to 2014 – PMC (nih.gov)
- Magnesium and the Brain: A Focus on Neuroinflammation and Neurodegeneration – PMC (nih.gov)
- Magnesium – Health Professional Fact Sheet (nih.gov)
- Impact of Frequency of Multi-Vitamin/Multi-Mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in U.S. Adults – PMC (nih.gov)
- Lower Serum Magnesium Concentrations are associated With Specific Heavy Drinking Markers, Pro-Inflammatory Response and Early-Stage Alcohol-associated Liver Injuryยง | Alcohol and Alcoholism | Oxford Academic (oup.com)
- Effect of caffeine on circadian excretion of urinary calcium and magnesium – PubMed (nih.gov)
I am hearing for the first time that magnesium is good for maintaining our brain health. Thanks a lot for shedding light on this topic!
Youโre most welcome!!
Thanks for this info.. I had heard about magnesium being good for the brain..
Youโre most welcome!