Each of my dad and mom died of Alzheimer’s, so mind well being isn’t simply one thing I analysis—it’s private. I’ve spent many years diving into the science of cognitive operate, longevity, and prevention.
And once I got here throughout this 2023 research, it utterly modified the way in which I take into consideration magnesium.
👉 Examine: Alateeq, Khawlah, Erin I. Walsh, and Nicolas Cherbuin. Dietary magnesium consumption is expounded to bigger mind volumes and decrease white matter lesions with notable intercourse variations. European Journal of Diet (2023)
This research from European Journal of Diet discovered that larger magnesium consumption was related to bigger mind quantity, notably in areas answerable for studying and reminiscence.
Researchers discovered that individuals with larger magnesium ranges had brains that appeared practically a 12 months youthful by midlife.
Much more putting?
Girls noticed even better advantages than males.
One doable clarification is that ladies are likely to have decrease baseline magnesium ranges, making them extra susceptible to deficiency.
Moreover, hormonal fluctuations—particularly throughout menopause—could impression magnesium absorption and utilization, making constant consumption much more essential for mind well being.
Translation: If you wish to defend your mind, get your magnesium in examine.
Researchers tracked magnesium consumption over time in males (left) and girls (proper).
Discover the blue group (“Low Rising”) began with low magnesium however elevated their consumption over time—and so they had been the group that had bigger mind volumes and fewer white matter lesions over time, each indicators of higher mind well being.
🔎 Massive takeaways:
1) Rising your magnesium consumption now may assist defend your mind for years to come back—particularly for ladies, who, as we mentioned above, noticed the largest advantages within the research.
2) Individuals within the research who had larger magnesium consumption tended to have larger mind volumes and fewer white matter lesions (that are linked to mind ageing).
3) Individuals with low magnesium consumption additionally tended to have larger blood strain, whereas those that elevated magnesium noticed higher outcomes.
The research additionally confirmed that rising magnesium consumption earlier in life can set you up for higher mind well being down the street.
One of the best time to begin? Yesterday. The second-best time? Immediately.
Why Does Magnesium Shield the Mind?
Magnesium performs an important function in…
- Neuroplasticity – The mind’s potential to adapt and develop
- Lowering irritation – Power irritation accelerates mind ageing
- Stopping hippocampal shrinkage – The hippocampus is essential for reminiscence and studying
- Regulating neurotransmitters – Magnesium helps stability GABA (calming) and glutamate (excitatory), stopping neurotoxicity
- Supporting stress resilience – Magnesium helps regulate cortisol and prevents stress-induced mind ageing
🔎 Are You Low in Magnesium?
Indicators of magnesium deficiency that present up within the mouth…
- Dry, cracked lips
- Burning sensation on the tongue
- Canker sores on the tongue and inside cheeks
- White spots on the tongue
- Swollen, infected gums
- Problem swallowing
- Unhealthy breath
- Style buds that really feel “off”
If you happen to mentioned sure to even one in all these, you possibly can be low in magnesium.
🥦 Finest Sources of Magnesium
I all the time suggest getting as a lot as doable from entire meals first:
- Pumpkin seeds (I really like these as a snack and so as to add to salads)
- Darkish chocolate (sure, actually!)
- Leafy greens (spinach, kale, Swiss chard)
- Avocados
- Almonds & cashews
However our soil is much more depleted than it was once, making it tougher to get sufficient magnesium from eating regimen alone.
TIP: Soaking nuts and seeds reduces phytic acid, which may enhance magnesium absorption. Phytic acid is an anti-nutrient that may bind to minerals like magnesium, calcium, and zinc, making them tougher for the physique to soak up. It’s additionally higher to your enamel! Phytic acid can intrude with tooth remineralization, which is your physique’s pure strategy of repairing enamel.
What’s the proper magnesium to take?
I get this query lots. Right here’s my pondering…If I’m going to undergo the expense and the difficulty of taking a complement on daily basis, it higher be good! Why restrict to only one or two sorts of magnesium when it’s such a essential mineral for over 600 processes within the physique?
If you happen to’re going to complement, make sure that it comprises a number of varieties, not only one or two.
Every sort has totally different advantages…
✅ Glycinate – Mind operate, rest
✅ Taurate – Coronary heart well being
✅ Orotate – Power & efficiency
✅ Malate – Power ache & muscle restoration
✅ Citrate – Digestion & metabolism
✅ Chelate – Muscle restoration
✅ Sucrosomial – Bone well being & immune operate
Think about checking your magnesium complement proper now to examine…
âť“Does it include multiple or two varieties?
âť“Does the corporate spend money on third-party testing for purity and efficiency?
âť“Are you getting glycinate, the shape linked to mind well being within the 2023 research above?
Most individuals are nonetheless poor, even when supplementing, as a result of they’re lacking key varieties. Once you get the full spectrum, that’s when the magic occurs—higher sleep, stronger cognition, improved coronary heart well being, and extra.
⏩ Seize my private suggestion HERE. Code ASKTHEDENTIST will get you 10% off. They’re a e-newsletter sponsor, however I’d be taking this complement on daily basis regardless; It’s the solely one I’ve discovered that features all seven essential types of magnesium (plus an eighth kind solely within the lemonade powder model, which my grandkids take since they’re too younger for tablets—scroll down on the hyperlink above, or click on the hyperlink above and search the web page for “lemonade” and also you’ll see it.)
As all the time, I really like to listen to from you. Which research or matter ought to I do a deep dive on subsequent?
P.S. Have you ever observed a distinction in your sleep or cognitive operate since taking magnesium? Hit reply and let me know!