early stages of dementia

Lead author and PhD researcher Khawlah Alateeq said, "Our study shows a 41 per cent increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and lower risk or delayed onset of dementia in later life." The researchers suggest that a higher intake of magnesium in our diets from a younger age may safeguard against neurodegenerative diseases and cognitive decline by the time we reach our 40s.

The study highlights the potential benefits of a diet high in magnesium and the role it plays in promoting good brain health. The study's findings suggest that a diet rich in magnesium can have numerous benefits for brain health.

Benefits of Magnesium

Magnesium is a mineral that is essential for optimal brain function. The nervous system relies on magnesium to carry out many of its functions, including neurotransmitter release, synaptic plasticity, and oxidative stress regulation.

Neurotransmitters are chemicals that help to transmit signals in the brain. Magnesium plays a crucial role in regulating the release of these neurotransmitters, which helps to ensure that the brain can communicate effectively with other parts of the body.

Synaptic plasticity refers to the ability of synapses (the connections between neurons) to change and adapt over time. This is an important aspect of learning and memory, and magnesium is involved in this process.

Oxidative stress is a process that occurs when there is an imbalance between the production of reactive oxygen species (ROS) and the body's ability to detoxify them. This can lead to damage to cells and tissues, including those in the brain. Magnesium helps to regulate oxidative stress by acting as an antioxidant and protecting cells from damage.

Magnesium also helps to reduce inflammation, which is believed to contribute to neurodegenerative diseases such as dementia.

Inflammation is the body's natural response to injury or infection, but chronic inflammation can cause damage to tissues and organs over time. It's believed that chronic inflammation in the brain plays a role in the development of neurodegenerative diseases such as dementia.

Magnesium is known to have anti-inflammatory properties and may help reduce inflammation in the brain. Inflammation in the brain can be caused by a variety of factors, such as chronic stress, poor diet, and lack of exercise. When inflammation is reduced, it can help protect brain cells and improve cognitive function.

Studies have shown that magnesium can help reduce inflammation in the brain by inhibiting the production of inflammatory molecules known as cytokines. Cytokines are produced by the immune system in response to infection or injury, but they can also contribute to chronic inflammation.

Magnesium and cognitive function

Furthermore, magnesium is involved in the production of energy in brain cells, which is essential for optimal brain function. Studies have shown that magnesium can help improve cognitive function in older adults and may help protect against age-related cognitive decline.

Overall, the anti-inflammatory properties of magnesium may play an important role in promoting good brain health and reducing the risk of neurodegenerative diseases such as dementia. Incorporating magnesium-rich foods such as spinach, nuts, and whole grains into your diet may be an effective way to improve brain health and reduce the risk of cognitive decline.

The recommended daily intake of magnesium is between 310-420 mg for adults, with an average daily intake of around 300 mg for most people.

Magnesium can be found in a variety of foods, including spinach, nuts, legumes, seeds, and whole grains. These foods are rich in magnesium, with spinach containing around 157 mg of magnesium per cup, almonds containing 80 mg per ounce, and black beans containing 60 mg per half-cup serving.

In addition to a magnesium-rich diet, magnesium supplements can also be beneficial for brain health. However, not all forms of magnesium supplements are created equal. The most beneficial and biologically available form of magnesium supplement is magnesium glycinate, which is absorbed well by the body and does not cause digestive issues.

In conclusion, the study shows the potential benefits of a magnesium-rich diet in reducing the risk of cognitive decline and neurodegenerative diseases such as dementia. It suggests that people of all ages should be paying closer attention to their magnesium intake and incorporating magnesium-rich foods into their diets. Prevention is key in promoting good brain health, and a diet high in magnesium is one way to achieve that.

References 

Khawlah Alateeq, Erin I. Walsh, Nicolas Cherbuin. Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. European Journal of Nutrition, 2023; DOI: 10.1007/s00394-023-03123-x

Magnesium : Alzheimer Drug Discovery Foundation