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 a long time diving into the science of cognitive operate, longevity, and prevention.
And once I got here throughout this 2023 examine, it utterly modified the best way I take into consideration magnesium.
👉 Research: 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 examine 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 almost a 12 months youthful by midlife.
Much more placing?
Ladies noticed even higher advantages than males.
One attainable rationalization is that girls are likely 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 vital 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 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 might assist shield your mind for years to come back—particularly for ladies, who, as we mentioned above, noticed the largest advantages within the examine.
2) Individuals within the examine who had larger magnesium consumption tended to have greater mind volumes and fewer white matter lesions (that are linked to mind getting older).
3) Individuals with low magnesium consumption additionally tended to have larger blood strain, whereas those that elevated magnesium noticed higher outcomes.
The examine additionally confirmed that growing magnesium consumption earlier in life can set you up for higher mind well being down the highway.
The very best time to start out? Yesterday. The second-best time? Right this moment.
Why Does Magnesium Defend the Mind?
Magnesium performs an important function in…
- Neuroplasticity – The mind’s capacity to adapt and develop
- Lowering irritation – Persistent irritation accelerates mind getting older
- Stopping hippocampal shrinkage – The hippocampus is vital 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 getting 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
- Problem swallowing
- Dangerous breath
- Style buds that really feel “off”
In case you stated sure to even considered one of these, you may be low in magnesium.
🥦 Finest Sources of Magnesium
I all the time suggest getting as a lot as attainable from complete 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, making it more durable 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 more durable for the physique to soak up. It’s additionally higher on your enamel! Phytic acid can intervene with tooth remineralization, which is your physique’s pure means of repairing enamel.
What’s the suitable magnesium to take?
I get this query rather a lot. Right here’s my pondering…If I’m going to undergo the expense and the difficulty of taking a complement daily, it higher be good! Why restrict to only one or two varieties of magnesium when it’s such a vital mineral for over 600 processes within the physique?
In case you’re going to complement, ensure that it incorporates a number of kinds, not only one or two.
Every kind has completely different advantages…
✅ Glycinate – Mind operate, 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 operate
Contemplate checking your magnesium complement proper now to test…
❓Does it comprise multiple or two kinds?
❓Does the corporate put money into third-party testing for purity and efficiency?
❓Are you getting glycinate, the shape linked to mind well being within the 2023 examine above?
Most individuals are nonetheless poor, even when supplementing, as a result of they’re lacking key kinds. If 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 daily regardless; It’s the solely one I’ve discovered that features all seven vital types of magnesium (plus an eighth kind solely within the lemonade powder model, which my grandkids take since they’re too younger for drugs—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 examine or matter ought to I do a deep dive on subsequent?
P.S. Have you ever seen a distinction in your sleep or cognitive operate since taking magnesium? Hit reply and let me know!