Dietary magnesium intake is related to larger brain volumes and lower white matter lesions in middle to early old age.
An Overview:
• This assertion is supported by studies from the University of California's Department of
Psychiatry, which looked at the connection between dietary magnesium consumption
and mental health in middle-aged and older persons. 2019 saw the study's publication
in the journal "Neurology."
• 9,569 people with an average age of 65 were enrolled in the Age, Gene/Environment
Susceptibility-Reykjavik Study for this study. The individuals got brain MRI scans to
evaluate their brain structure and filled out a meal frequency questionnaire to establish
their daily magnesium intake.
• The findings demonstrated that those who consumed more magnesium had bigger
brain volumes, particularly in areas related to executive function, and lower levels of
white matter hyperintensity (WMH) volume, a sign of small artery disease and cerebral
ischemia.
• According to the study, persons in their middle years and older people may have
improved brain function when they consume more magnesium. However, because the
study was observational, cause and effect cannot be established.
• These results need to be confirmed by more study in order to establish the ideal
magnesium consumption levels for brain health.
More details:
• Magnesium is a vital mineral that plays a key role in the body's physiological functions,
such as the control of nerve and muscle function, protein synthesis, and energy
metabolism. Neurotransmitters, which are substances that convey impulses in the
brain, must also be synthesized, thus it is necessary.
• Numerous research have revealed a connection between cognitive decline, depression,
and other mental health issues and magnesium shortage. For instance, a 2010
research in the Journal of Alzheimer's Disease indicated that persons with mild
cognitive impairment benefited from taking a magnesium supplement.
• Magnesium has been linked to a number of additional health advantages outside
supporting brain function, including as better bone health, a decreased risk of type 2
diabetes, and lowered blood pressure.
• Leafy green vegetables, nuts, seeds, whole grains, and legumes are just a few of the
foods that contain magnesium. Magnesium insufficiency is quite prevalent, however
many individuals do not get enough of it in their diets.
• The recommended daily intake of magnesium for people is 320–420 mg/day, even
though the ideal magnesium intake amounts for brain function are yet unknown. extra
study is required to substantiate certain studies' findings that consuming extra
magnesium may be good for the health of the brain.
Evidence based articles and links:
• “The Association between Serum Magnesium Levels and Depression in an Adult
Primary Care Population”: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683054/
• “Magnesium intake and depression: The SUN cohort”: https://www.researchgate.net/
publication/311927641_Magnesium_intake_and_depression_The_SUN_cohort
• “Magnesium and depression: A systematic review”: https://www.researchgate.net/
publication/234141298_Magnesium_and_depression_A_systematic_review
• “The Importance of Magnesium in Clinical Healthcare”: https://www.ncbi.nlm.nih.gov/
pmc/articles/PMC5637834/
• “Magnesium and the Brain: The Original Chill Pill”: https://www.psychologytoday.com/
intl/blog/evolutionary-psychiatry/201106/magnesium-and-the-brain-the-original-chill-
pill