New research suggests there is an association between increased magnesium consumption and healthier brain ageing, with women benefitting the most. Increased intake of magnesium-rich foods such as leafy greens and nuts could help reduce the risk of dementia, according to new research.
"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," lead author and PhD researcher Khawlah Alateeq, from the ANU National Centre for Epidemiology and ...
Nuts, Seeds and Legumes
Nuts, seeds and legumes contain antioxidants and omega-3 fatty acids, as well as other nutrients such as vitamin E, B vitamins, choline, magnesium and zinc. All of these are shown to promote brain health and reduce age-related cognitive decline.
Some studies suggest that dietary magnesium is linked to better cognitive function and may reduce dementia risk. One study that followed 1,000 middle-aged adults for 17 years found that those taking the highest levels of magnesium had a 37% lower risk of developing dementia compared to those who took the least amount.
Some studies have shown that a Mediterranean diet rich in fruits, vegetables, whole grains, beans, nuts, olive oil and fish may be beneficial after brain injury. This is based on research suggesting it helps to maintain cognitive function as people age.
But not just any magnesium supplement will do—magnesium L-threonate is the form used in studies because it has the ability to cross the blood-brain barrier to effectively increase magnesium levels in the brain.
Oral magnesium threonate (MgT) has been the most extensively studied magnesium supplement and may also improve short- and long-term memory performance in healthy and aged rats (Slutsky et al, 2010).
The findings, which foods to eat
Green leafy vegetables, whole grains, nuts and seeds, beans and lentils and soybeans contain the most magnesium. Yogurt, salmon, mackerel and halibut are also decent sources.
Regular supplementation with magnesium-L-threonate is essential for anyone concerned about age-related loss of cognitive function or neurodegenerative diseases.
Experts recommend that men between the ages of 19-51 consume 400-420 mg of magnesium a day, and for women in the same age category, 310-320 mg a day.
Magnesium is an essential for the enzymes that support DNA repair and replication. Without Magnesium, these processes can slow down and in turn speed up the signs of ageing. Magnesium helps support the synthesis of collagen and a lack of collagen as we age is one of the key factors in wrinkles.
Nooceptin is one of the most effective brain supplements for the simple reason that it exclusively uses ingredients that have been clinically proven to improve brain function and brain health: Lion's Mane Mushroom (400mg) Bacopa monnieri (150mg) Ginkgo biloba (100mg)
Forms of magnesium that dissolve well in liquid are more completely absorbed in the gut than less soluble forms [2,12]. Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate [12-16].
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Magnesium can be taken at any time of the day. Many people prefer to take supplements earlier in the day, such as with breakfast or lunch. Taking your magnesium supplement with a meal can also help prevent any stomach upset.