The recommended dietary allowance for magnesium for adults 19-30 years old is 400 milligrams/day for men and 310 milligrams/day for non-pregnant women. For adults 31 and older, it is 420 milligrams/day for men and 320 milligrams/day for non-pregnant women.
Only magnesium L-threonate has been shown to have a high affinity for the brain and have an effect on memory, learning, and cognitive function.
It is considered to be an “anti-stress” mineral because it works to calm the nerves and relax the muscles, which in turn can help people fall asleep. One particular study from 2010 found that increasing magnesium improved learning abilities, working memory, and short- and-long-term memory in rats.
"Ask your doctor about tests for magnesium deficiency," he suggests. For people with chronic migraines and low magnesium levels, Dr. Mauskop recommends 400 milligrams of supplemental magnesium daily (in one dose or split into two doses, taken morning and evening).
Another 17-year study that followed more than 1,000 Japanese adults over the age of 60 found that those who consumed more than 200 mg of magnesium per day were 37 percent less likely to develop any type of dementia and 74 percent less likely to develop vascular dementia [3].
High magnesium intake has been associated with a decreased risk of dementia. In contrast, other research has found that both low and high serum magnesium levels were associated with an increased risk of Alzheimer's disease and mixed dementia. Hence, presently the role of magnesium levels in dementia is unclear.
Cognitive delays
Commonly referred to as brain fog, slow cognition or difficulty with concentration and memory can all indicate magnesium deficiency. Magnesium is an essential nutrient for the brain, so without it the brain cannot perform as well.
UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health. The UL for magnesium is 350 milligrams from supplements only. High-dose supplements can lead to diarrhea, nausea, and cramping in some people.
Having low magnesium levels may negatively affect brain health. Supplementing with magnesium may help reduce certain symptoms of brain fog.
Getting enough vitamin B12 may give you more energy, improve memory, and make learning new things easier. It also has been shown to help improve mood and lessen depressive symptoms.
Certain vitamins and fatty acids have been said to slow or prevent memory loss. The long list of potential solutions includes vitamins like vitamin B12, herbal supplements such as ginkgo biloba, and omega-3 fatty acids.
Magnesium begins to take effect after one week of consistent supplementation.
Taking large or frequent doses of dietary magnesium supplements, including magnesium glycinate, can cause adverse effects, including diarrhea, nausea, and stomach cramps. Extremely high intakes of magnesium can lead to an irregular heartbeat and potentially a cardiac arrest, which can be dangerous.
Memory and other thinking problems have many possible causes, including depression, an infection, or medication side effects. Sometimes, the problem can be treated, and cognition improves. Other times, the problem is a brain disorder, such as Alzheimer's disease, which cannot be reversed.
Although many people use magnesium for sleep support, it isn't known to cause tiredness during the day. However, if you want to maximize the benefits for better sleep, it's best to take your magnesium supplement an hour or two before bedtime.
Vitamin B2 and vitamin B7 help the nervous system, vitamin B3 and vitamin B6 are required to support neurotransmitters and cellular communication, and vitamin B9 eases mental fatigue. Taking a regular B complex supplement that includes all the necessary B vitamins can help to reduce symptoms of brain fog.
Animal research notes that it may be the most effective type for increasing magnesium concentrations in brain cells ( 22 ). Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression and age-related memory loss.
Taking magnesium with these medications might cause blood pressure to go too low. Some of these medications include nifedipine (Adalat, Procardia), verapamil (Calan, Isoptin, Verelan), diltiazem (Cardizem), isradipine (DynaCirc), felodipine (Plendil), amlodipine (Norvasc), and others.
The National Academy of Medicine recommends not exceeding 350 mg of supplemental magnesium per day ( 2 ). However, several studies have involved higher daily dosages. It's recommended to only take a daily magnesium supplement that provides more than 350 mg while under medical supervision.
Both magnesium and vitamin D are important to the immune system independently. Together, they may be beneficial in COVID-19 infection because magnesium is necessary to activate vitamin D.
Vitamin B12 deficiency is linked to impaired cognition and memory along with a sensation of tingling and numbness, an outcome of poor myelination. Elevated methylmalonic acid and serum homocysteine levels are markers of Vitamin B12 deficiency.
As you're probably coming to understand, magnesium is essential for healthy brain and nervous system function; this also includes attention and focus.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.