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 a long time diving into the science of cognitive perform, 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 said to bigger mind volumes and decrease white matter lesions with notable intercourse variations. European Journal of Vitamin (2023)
This research from European Journal of Vitamin discovered that increased magnesium consumption was related to bigger mind quantity, significantly in areas accountable for studying and reminiscence.
Researchers discovered that individuals with increased magnesium ranges had brains that appeared almost a 12 months youthful by midlife.
Much more placing?
Girls noticed even higher advantages than males.
One potential clarification is that girls are inclined to have decrease baseline magnesium ranges, making them extra weak to deficiency.
Moreover, hormonal fluctuations—particularly throughout menopause—could influence magnesium absorption and utilization, making constant consumption much more essential for mind well being.
Translation: If you wish to shield your mind, get your magnesium in test.
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 have been the group that had bigger mind volumes and fewer white matter lesions over time, each indicators of higher mind well being.
🔎 Huge takeaways:
1) Rising your magnesium consumption now might assist shield your mind for years to return—particularly for girls, who, as we mentioned above, noticed the largest advantages within the research.
2) Folks within the research who had increased magnesium consumption tended to have larger mind volumes and fewer white matter lesions (that are linked to mind growing older).
3) Folks with low magnesium consumption additionally tended to have increased blood stress, 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 highway.
The perfect time to begin? Yesterday. The second-best time? Right this moment.
Why Does Magnesium Defend the Mind?
Magnesium performs a vital position in…
- Neuroplasticity – The mind’s capability to adapt and develop
- Decreasing irritation – Persistent irritation accelerates mind growing older
- 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 growing older
🔎 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
- Issue swallowing
- Dangerous breath
- Style buds that really feel “off”
In case you mentioned sure to even certainly one of these, you can be low in magnesium.
🥦 Greatest Sources of Magnesium
I all the time suggest getting as a lot as potential from entire meals first:
- Pumpkin seeds (I 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 way more depleted than it was once, making it tougher to get sufficient magnesium from weight-reduction plan alone.
TIP: Soaking nuts and seeds reduces phytic acid, which might 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 in your enamel! Phytic acid can intrude with tooth remineralization, which is your physique’s pure means of repairing enamel.
What’s the fitting magnesium to take?
I get this query loads. Right here’s my considering…If I’m going to undergo the expense and the difficulty of taking a complement each day, 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?
In case you’re going to complement, be certain that it accommodates a number of types, not only one or two.
Every kind has completely different advantages…
✅ Glycinate – Mind perform, rest
✅ Taurate – Coronary heart well being
✅ Orotate – Power & efficiency
✅ Malate – Persistent ache & muscle restoration
✅ Citrate – Digestion & metabolism
✅ Chelate – Muscle restoration
✅ Sucrosomial – Bone well being & immune perform
Take into account checking your magnesium complement proper now to test…
❓Does it comprise multiple or two types?
❓Does the corporate spend money on third-party testing for purity and efficiency?
❓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 types. 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 publication sponsor, however I’d be taking this complement each day 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 capsules—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 like to listen to from you. Which research or subject ought to I do a deep dive on subsequent?
P.S. Have you ever seen a distinction in your sleep or cognitive perform since taking magnesium? Hit reply and let me know!