A Study of 6,000 People Found That a 41% Increase of One Mineral May Help Prevent Dementia
Here's what a registered dietitian has to say about it.
Aging happens, and when we talk about it, we often focus on the external signs—like fine lines and wrinkles.
But what's happening on the inside counts too, especially when it comes to brain health.
"The aging process can be challenging for all of us," says Michelle Milgrim, MS RD CDN CLC, a registered dietitian and senior program manager of Employee Wellness with Northwell Health. "Just the same as our physical health, as we age, our mental health is likely to decline over time."
Age is a risk factor for Alzheimer's Disease, the most common form of dementia, with most patients developing it after their 65th birthday, according to Alzheimer's Association. It doubles every five years after a person turns 65.
Research published in March 2023 suggested another potential tool for reducing the risk of dementia: magnesium. A study of more than 6,000 cognitively healthy people in the U.K. found that increasing magnesium intake by 41 percent each day could keep dementia at bay.
Generally speaking, Milgrim says that research into ways to prevent cognitive decline is important.
"When we lose our capacity to function, whether physical or mental, it often results in a reduction in quality of life as we get older," Milgrim says. "Greater preservation of our cognitive ability is also associated with a lower risk or delayed onset of dementia in later life. The better we can maintain our physical and mental health, the better we will be able to maintain our quality of life as we age."
So, is magnesium the answer? Or at least an answer? Let's dig into what the research says and why you should probably hold off on loading up on magnesium supplements for now.
Related: The Worst Food for Brain Fog
About the Study
A team of scientists from the Neuroimaging and Brain Lab at The Australian National University spearheaded the study, which was published in the European Journal of Nutrition. They used data from the UK Biobank, analyzing 6,001 cognitively healthy U.K. individuals between the ages of 40 to 73. Participants filled out an online 24-hour recall questionnaire five times over a 16-month span estimating their daily magnesium intake. The questionnaire was based on 200 different foods with various portion sizes, including foods high in magnesium, like leafy green veggies and legumes.
The scientists found that the brains of people who ate more than 550 milligrams of magnesium daily were about one year younger mentally at age 55 than someone who consumed about 350 milligrams.
"Our study shows a 41 percent 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," said author and Ph.D. researcher Khawlah Alateeq, from the ANU National Centre for Epidemiology and Population Health, in a press release.
"The study found that the greatest protection was in the gray matter and hippocampus of the brain, which helps us plan, communicate and regulate movements, memories and emotions," Milgrim says. "The study also found that the effects of dietary magnesium on brain health may be more pronounced in women than men."
In the U.S., the National Institutes of Health recommends females ages 31 and older consume 320 milligrams of magnesium and men consume 420 milligrams. Special considerations are given to pregnant and lactating people. Increasing that intake to 550 milligrams should be safe for most people.
"Getting too much magnesium from food generally is not a concern for healthy individuals because excess amounts will be excreted in our urine," Milgrim says.
Still, you should always discuss dietary changes with a provider, and there are a few limitations.
"The study does not tell us that there is a causative effect between increasing our intake of magnesium with increased brain volume and decreased white matter lesions," Miligrim says. "It also does not tell us that magnesium supplementation has the same neuroprotective association that was found with magnesium consumed from our diet."
What Is Magnesium, Exactly?
Magnesium is an important mineral that helps our bodies function, according to the National Institutes of Health Office of Dietary Supplements.
Milgrim echoes these sentiments, noting that magnesium functions in many biochemical reactions that occur in the body, including helping us:
Make energy
Create proteins
Support bone health
With DNA development
With muscle and nerve function
Regulate blood sugar
Regulate blood pressure
Related: Try This One Habit To Reduce Dementia Risk
Why Might Magnesium Help With Cognitive Decline?
Magnesium is essential for our health, but why might it be so crucial in preventing cognitive decline? The new research provides clues.
"The study suggests that higher dietary intakes of magnesium may increase brain volume and decrease white matter lesions, which support our brain health and aid in the reduction of cognitive decline," Milgrim explains.
What Foods Have Magnesium?
Good news: It's not hard to up your magnesium intake. Milgrim says it's found naturally in many plant-based and animal foods. She says some of the best sources include foods high in fiber, such as:
Nuts
Leafy greens
Beans
Seeds
Whole grains
"It is also found in milk and yogurt," Milgrim says.
Related: Taking These Popular Supplements at Bedtime Could Mess With Your Sleep, According to Experts
Should You Take a Magnesium Supplement?
According to IBIS World, a market research company, the supplement industry is booming, valued at more than $39 billion in 2023. But Milgrim warns against using a supplement to increase magnesium intake. The bit Milgrim said about excess magnesium from food consumption coming out in your urine? She says that doesn't apply to dietary supplements, something also stressed by the Office of Dietary Supplements.
"High doses of magnesium from dietary supplements or medications often result in diarrhea that can be accompanied by nausea and abdominal cramping," the office's fact sheet notes.
Ultimately, many magnesium-rich foods have numerous vitamins and minerals that can benefit your overall health, including cognition.
"Since magnesium-rich foods are also fiber-rich foods and provide additional heart and gut health benefits to our bodies, there may be a benefit to our brains as well by consuming more magnesium-rich foods in our diet," Milgrim says.
For now, focus on loading up on nutritious foods like leafy greens and beans—they may help your noggin (and more) long-term.
Next up: The 6 Best Supplements for People Over 50
Source:
Michelle Milgrim, MS RD CDN CLC, a registered dietitian and senior program manager of Employee Wellness with Northwell Health
