Can your dietary choices truly have an impact on maintaining youthful brain function? According to researchers at the Australian National University, the answer appears to be yes. A study conducted in March 2023 and published in the European Journal of Nutrition unveiled that a diet rich in magnesium can potentially reduce brain aging by approximately one year in healthy adults aged 55 and above.
This research encompassed 6,001 cognitively sound adults, ranging from 40 to 73 years of age, who participated in five food recall questionnaires spanning over 16 months to assess their magnesium consumption. The study’s findings indicated that individuals who consumed 550 milligrams of magnesium daily exhibited brains that aged approximately one year slower by the time they reached 55 years old, compared to those who ingested only 350 milligrams of magnesium per day.
Drawing from these outcomes, the researchers posit that a 41% increase in magnesium intake could have a significantly positive impact on brain health. Such an increase could potentially help preserve cognitive function and mitigate the risk of, or delay the onset of, dementia in later life.
“The impact of our diet extends to various aspects of our health, including our brain health,” emphasizes Lauren Manaker, MS, RDN, a registered dietitian and the author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility. She adds, “Magnesium plays a crucial role in nerve transmission and also enhances GABA levels in the brain, contributing to its role in brain function.”
But does this mean you should simply reach for a magnesium supplement with hopes of enhancing your brain health? Experts suggest otherwise.
“One important consideration is that the magnesium intake examined was based on dietary sources, not magnesium obtained from supplements,” Manaker clarifies.
This distinction holds significance because magnesium-rich foods also contain a plethora of other vital nutrients and antioxidants that may collaborate synergistically to safeguard the brain. Foods such as pumpkin seeds, almonds, chia seeds, boiled spinach, Swiss chard, soy milk, roasted cashews, shredded wheat cereals, and peanut butter are all excellent sources of magnesium.
The recommended dietary allowance (RDA) for magnesium varies based on age and gender. For instance, males between the ages of 19 and 30 require a minimum of 400 milligrams daily, increasing to 420 milligrams after the age of 31. In contrast, females aged 19 to 30 should aim for at least 310 milligrams per day, rising to 320 milligrams daily after turning 31.
The brain-boosting benefits of magnesium observed in the study were derived from an intake that was 50% higher than the RDA. This leads to a pertinent question: Can you consume too much magnesium?
In healthy adults, an excess of magnesium from food sources is generally not a concern, as the kidneys can efficiently eliminate any surplus amounts. However, the same cannot be said for supplements.
“Excessive consumption of supplemental magnesium, particularly in specific forms, may result in undesirable side effects, including diarrhea and gastrointestinal discomfort,” cautions Manaker.
While this study primarily explored magnesium’s positive effects on brain health, similar findings have been observed for other nutrients. For instance, lutein has been linked to supporting both visual and cognitive functions throughout life, as outlined in a July 2019 review in Current Developments in Nutrition.
“Lutein, a carotenoid rich in antioxidants, is found in dark green leafy vegetables, corn, eggs, and avocados, and it may offer cognitive benefits across various life stages,” Manaker elucidates.
Dark green leafy vegetables like Swiss chard and spinach happen to be excellent sources of both magnesium and lutein.