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According to researchers from the Neuroimaging and Brain Lab at The Australian National University, eating more magnesium improves the health of our brains as we age. (ANU). According to the researchers, increasing consumption of foods high in magnesium, such as spinach and nuts, may also help lower the risk of dementia, which is the second leading cause of death in Australia and the seventh leading cause of death worldwide.
People who consume more than 550 milligrams of magnesium per day have a brain age that is approximately one year younger by the time they reach 55 compared to people with a normal magnesium intake of about 350 milligrams per day, according to a study of more than 6,000 cognitively healthy participants in the United Kingdom aged 40 to 73.
Our study shows a 41 percent increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and lower risk or delayed onset of dementia in later life,” lead author and Ph.D. researcher Khawlah Alateeq, from the ANU National Centre for Epidemiology and Population Health, said.
“This research highlights the potential benefits of a diet high in magnesium and the role it plays in promoting good brain health.”
It’s believed the number of people worldwide who will be diagnosed with dementia is expected to more than double from 57.4 million in 2019 to 152.8 million in 2050, placing a greater strain on health and social services and the global economy.
“Since there is no cure for dementia and the development of pharmacological treatments have been unsuccessful for the past 30 years, it’s been suggested that greater attention should be directed towards prevention,” study co-author Dr. Erin Walsh, who is also from ANU, said.
“Our research could inform the development of public health interventions aimed at promoting healthy brain aging through dietary strategies.”
The researchers say a higher intake of magnesium in our diets from a younger age may safeguard against neurodegenerative diseases and cognitive decline by the time we reach our 40s.
“The study shows higher dietary magnesium intake may contribute to neuroprotection earlier in the aging process and preventative effects may begin in our 40s or even earlier,” Ms Alateeq said.
“This means people of all ages should be paying closer attention to their magnesium intake.
“We also found the neuroprotective effects of more dietary magnesium appears to benefit women more than men and more so in post-menopausal than pre-menopausal women, although this may be due to the anti-inflammatory effect of magnesium.”
Over a 16-month period, participants completed an online survey five times. The responses given, which were based on 200 different foods with various serving sizes, were used to determine the individuals’ daily consumption of magnesium. To estimate the average magnesium intake from the participants’ diets, the ANU team concentrated on magnesium-rich foods such leafy green vegetables, legumes, nuts, seeds, and wholegrains.
The findings of the study are presented in the European Journal of Nutrition.
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