A recent study suggests that eating a diet high in magnesium may prolong the health of the brain.
Leafy green vegetables and nuts are foods high in magnesium.
Although “brain care supplements” are currently fashionable, eating a diet rich in leafy greens and almonds may be the best way to protect the body’s most complex organ.
Those who consume diets high in magnesium had reduced age-related brain atrophy, according to a recent study. There were also smaller white matter lesions, a sign of ageing in the brain. Women were mainly affected, and the effects were most severe for post-menopausal women.
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The study, which was released on March 10 in the European Journal of Nutrition, examined the health records of almost 6,000 UK residents between the ages of 40 and 73. By distributing five questionnaires over a 16-month period, researchers from the Australian National University assessed dietary magnesium, which is present in leafy greens like spinach, legumes, nuts, seeds, and whole grains.
Adults should consume between 320 and 430 mg of magnesium daily, according to the National Institutes of Health, but the study participants with the healthiest brains consumed over 550 mg.
Increased consumption of magnesium, according to the study’s findings, could “significantly improve brain health, which would also be expected to contribute to greater preservation of cognitive ability, and lower risk or delayed onset of dementia in later life.”
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Magnesium supplements and brain health are two of the newest trends in wellness:
Wellness professionals and businesses have invested in magnesium-based “brain care” products, including Bella Hadid-backed “functional beverage” company Kin Euphorics. These libations are supposed to ease anxiety and improve concentration. The investigations that have been conducted so far, though, have produced contradictory findings, and there hasn’t been sufficient testing to support these claims.
On TikTok, magnesium supplements are also popular right now. Tens of millions of people have watched videos that suggested taking magnesium supplements might treat viewers’ insomnia and anxiety.
However, this new study demonstrates that consuming more spinach can provide the magnesium benefits for both physical and mental health, negating the need to spend money on pricey supplements to improve brain function.
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Magnesium may also promote deeper sleep:
Magnesium offers numerous health advantages in addition to the recent research showing that it supports healthy brain ageing. According to sleep specialists who previously spoke with Insider, magnesium encourages muscle relaxation by preventing your body’s calcium from tightening muscles, which results in better sleep.
According to psychologist and registered dietitian Dr. Supatra Tovar, magnesium also helps with sleep by reducing glutamate, an amino acid and neurotransmitter that increases in the body when you’re awake and when you’re in pain. The benefits of magnesium for mental health may be explained by uninterrupted, regular sleep, which has been associated with improved memory and focus.
Tovar advises those who want more magnesium to eat more nuts as opposed to buying a bottle of pills. Tovar contends that the body uses dietary nutrients more effectively than those produced and added to supplements.
Supplements can also cause:
Gastrointestinal problems like diarrhea, and taking too much magnesium can make you tired, depressed, and confused.
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