There is some evidence to suggest that magnesium may play a role in reducing the risk of dementia, but it is important to note that more research is needed to confirm this link and determine the appropriate dosage. More magnesium in our daily diet leads to better brain health as we age, according to scientists from the Neuroimaging and Brain Lab at The Australian National University (ANU).
According to the researchers, eating more magnesium-rich foods like spinach and nuts may help reduce the risk of dementia, which is Australia’s second-leading cause of death and the world’s seventh-leading killer.
The study of over 6,000 cognitively healthy participants aged 40 to 73 in the United Kingdom discovered that people who consume more than 550 milligrams of magnesium per day have a brain age that is approximately one year younger by the time they reach 55 compared to people who consume about 350 milligrams of magnesium per day.
“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,” lead author and Ph.D. researcher Khawlah Alateeq, from the ANU National Centre for Epidemiology and Population Health, said.
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.
Khawlah Alateeq
“This research highlights the potential benefits of a diet high in magnesium and the role it plays in promoting good brain health.”
The number of people diagnosed with dementia worldwide is expected to more than double from 57.4 million in 2019 to 152.8 million in 2050, putting additional strain on health and social services as well as the global economy.
“Because there is no cure for dementia and pharmacological treatment development has been unsuccessful for the past 30 years, it has been suggested that greater attention should be directed towards prevention,” study co-author Dr. Erin Walsh, also from ANU, said.
“Our findings could help shape public health interventions aimed at promoting healthy brain aging through dietary strategies.”
The researchers say 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 shows higher dietary magnesium intake may contribute to neuroprotection earlier in the aging process and preventative effects may begin in our 40s or even earlier,” Ms Alateeq said.
“This means people of all ages should be paying closer attention to their magnesium intake.
“We also discovered that more dietary magnesium appears to benefit women more than men, and more so in post-menopausal women than pre-menopausal women, although this may be due to magnesium’s anti-inflammatory effect.”
Over a 16-month period, participants completed an online questionnaire five times. The responses provided were used to calculate participants’ daily magnesium intake, which was based on 200 different foods with varying portion sizes. To provide an average estimate of magnesium intake from the participants’ diets, the ANU team focused on magnesium-rich foods such as leafy green vegetables, legumes, nuts, seeds, and wholegrains.
