Good Lifestyle

Currently, around 500,000 Americans are diagnosed with dementia Each year. Since this number should rise to 1 million by 2060 , finding ways to keep your brain healthy is more important than ever. And as there is no remedy for dementia, prevention is your best bet when it comes to crushing the cognitive decline.

Things like maintaining a healthy food Without processed foods, staying active and social and avoiding certain drugs have all turned out to be helping to reduce the risk of dementia. Now studies show that increasing your consumption of this common supplement can also help keep your brain healthy.

In relation: Researchers warn that current pain could increase the risk of dementia by 29% .

Magnesium has been reduced to the risk of dementia.

A study of the Brain Lab at the Australian National University (ANU) says that adding magnesium to your diet can help reduce the risk of dementia.

Published in the European Nutrition Journal , the study examined more than 6,000 healthy adults in the United Kingdom and found that those who consumed more than 550 milligrams of magnesium daily had a cerebral age of about a year younger than those whose magnesium intake was around 350 milligrams per day.

"Our study shows that an increase of 41% of magnesium intake could cause brain narrowing less linked to age, which is associated with better cognitive function and a lower risk or delayed dementia in life later", researcher and principal Khawlah alateeq said in a press release . "This research highlights the potential advantages of a regime rich in magnesium and the role it plays in promoting good brain health."

Neuroscience researcher Dale Bredesen , MD, author of The New York Times bestseller The end of Alzheimer's: the first program to prevent and reverse the cognitive decline , says that this is not the first time that the advantages of the development of the brain of magnesium have been highlighted.

"What the study has shown has been reduced brain aging, associated with less brain atrophy and therefore less dementia," he said Best life . "Previous studies have also shown the advantages of magnesium, which is why many take magnesium threonate."

To his point, a recent study published in the journal Neural regeneration search have found that magnesium-l-Threonate-a specific form of magnesium supplement-"can reduce clinical manifestations of Alzheimer's disease through the axis of microbiota-intestine in model mice, providing an experimental basis for the clinical treatment of Alzheimer's disease."

In relation: Doctors warn that you don't get enough of this vitamin to protect against strokes and dementia .

How does magnesium improve brain health?

Speaking with MedicalNewSTODAY on the Australian study, Kelly Johnson-Arbor , Md, medical toxicologist , co-medical director and acting executive director of the National Capital Poison Center (which was not involved in the study), explained that the anti-inflammatory properties of magnesium could be the source of the reduced risk of dementia.

"As we age, we are likely to develop chronic medical conditions, such as kidney disease and vitamin D deficiency, which cause magnesium deficiency," she said. "Because magnesium deficiency can lead to a decrease in cell messaging and increased inflammation in the brain, certain studies have suggested that magnesium can be involved in the development of dementia and other neurological conditions."

Another theory is that magnesium can Help lower blood pressure And the risk of cardiovascular disease, which are both risk factors for dementia.

As Best life previously reported , "By a February 2018 study published in Nutrients , evidence suggest that the higher in magnesium is associated with lower chances Develop cardiovascular disease, including heart disease and coronary diseases. Some of the reasons they have observed for this are an improvement in the metabolism of glucose and insulin and antihypertensive and anti-inflammatory properties. »»

In relation: Experts warn that common drugs can be linked to the risk of dementia .

However, too much magnesium could turn against him.

Although there is growing evidence to demonstrate the neuroprotective magnesium benefits, alleged additional research that exaggerated on the mineral could have the opposite effect.

According to a 2017 study published in the journal Neurology , both low and high levels of magnesium were associated with an increased risk of 32% and 30% dementia, respectively.

And a study in 2022 published in the journal Alzheimer's and dementia concluded that adults with low calcium who had high consumption of magnesium presented an increased risk of dementia.

In relation: 5 side effects of taking too much magnesium .

Should you take magnesium supplements?

"Obtaining nutrients through food is always better - more bioavailable and more physiological," explains Bredesen.

According to Cleveland clinic , certain foods with the highest magnesium concentrations are:

• Pumpkin seeds: 150 mg per 1 oz
• Chia seeds: 111 mg by 1 oz
• Almonds: 80 mg per 1 oz
• Spinach (cooked): 78 mg per 1/2 cup
• Brue Switzerland (cooked): 75 mg per 1/2 cup
• Cashews: 72 mg per 1 oz
• Black beans: 60 mg per 1/2 cup
• Quinoa: 60 mg per 1/2 cup
• Lawyer: 58 mg per fruit

"However, if you cannot browse their diet, supplementation is the next best way to do it, and much better than being deficient," notes Bredesen.

If you are looking for a magnesium supplement, know that there are many forms on the market.

"The magnesium citrate is more common, better absorbed by the body and tends to relieve constipation, while magnesium glycinate is the more useful form to help sleep, anxiety and inflammation," Nicole Avena , PHD, neuroscientist and nutrition expert , tell Best life .

As for how to take, the National Health Institutes (NIH) says that most adult men should aim between 400 and 420 mg per day, while women are between 310 and 320 mg.

Of course, medical conditions, pregnancy and other health factors can affect these recommended quantities, so always speak with your doctor before starting any new supplement or making changes to your diet.