Each of my mother and father 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 perform, longevity, and prevention.
And after I got here throughout this 2023 research, it utterly modified the best way 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 Vitamin (2023)
This research from European Journal of Vitamin discovered that larger magnesium consumption was related to bigger mind quantity, significantly in areas answerable for studying and reminiscence.
Researchers discovered that individuals with larger magnesium ranges had brains that appeared almost a 12 months youthful by midlife.
Much more putting?
Girls noticed even better advantages than males.
One potential rationalization is that girls are likely to have decrease baseline magnesium ranges, making them extra susceptible to deficiency.
Moreover, hormonal fluctuations—particularly throughout menopause—might influence magnesium absorption and utilization, making constant consumption much more vital 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 ladies (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 return—particularly for girls, 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 growing older).
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 growing magnesium consumption earlier in life can set you up for higher mind well being down the street.
One of the best time to start out? Yesterday. The second-best time? Immediately.
Why Does Magnesium Shield the Mind?
Magnesium performs a vital function in…
- Neuroplasticity – The mind’s capacity to adapt and develop
- Decreasing irritation – Power irritation accelerates mind growing older
- Stopping hippocampal shrinkage – The hippocampus is vital for reminiscence and studying
- Regulating neurotransmitters – Magnesium helps steadiness 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”
If you happen to mentioned sure to even one in every of these, you could possibly be low in magnesium.
🥦 Greatest Sources of Magnesium
I all the time advocate 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 much more depleted than it was once, making it more durable to get sufficient magnesium from weight loss program 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 more durable for the physique to soak up. It’s additionally higher on your tooth! Phytic acid can intervene with tooth remineralization, which is your physique’s pure strategy of repairing enamel.
What’s the suitable 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 kinds of magnesium when it’s such a vital mineral for over 600 processes within the physique?
If you happen to’re going to complement, be sure it incorporates a number of types, not only one or two.
Every kind has completely different advantages…
✅ Glycinate – Mind perform, leisure
✅ Taurate – Coronary heart well being
✅ Orotate – Vitality & efficiency
✅ Malate – Power ache & muscle restoration
✅ Citrate – Digestion & metabolism
✅ Chelate – Muscle restoration
✅ Sucrosomial – Bone well being & immune perform
Contemplate checking your magnesium complement proper now to examine…
❓Does it comprise a couple of 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 e-newsletter sponsor, however I’d be taking this complement each day regardless; It’s the solely one I’ve discovered that features all seven vital types of magnesium (plus an eighth type 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 observed a distinction in your sleep or cognitive perform since taking magnesium? Hit reply and let me know!
