The human brain is a sensitive organ. It is constantly exposed to stress, inflammatory processes, loss of neuronal connections and accumulation of harmful particles. Over the past few decades, scientists have been systematically searching for factors that can slow or reverse this damage. And one of the most intriguing candidates appears to be magnesium, a mineral whose optimal levels in the brain may act as a defensive shield against neurodegeneration.

Research shows that higher levels of magnesium are associated with better cognitive brain function and a lower risk of dementia. It may even be used as a prevention of neurodegenerative diseases. It is therefore important to ensure that people get enough of this substance, ideally through their normal diet, not through supplements, which often have side effects.

How magnesium works in the brain

Magnesium is a key factor in many enzymatic reactions. It therefore has several essential roles in the brain:

  • it stabilises membranes
  • regulates ion channels
  • inhibits toxic processes
  • controls and responds to inflammatory processes

Several model studies have shown that a sufficient supply of magnesium can increase synapse plasticity, which means promoting reconnection in brain regions and protecting neurons from harmful influences. Furthermore, magnesium can inhibit the activation of inflammation, which can commonly lead to degeneration of some parts of the brain.

Epidemiological findings

In humans, there is a consistent relationship between blood magnesium levels and the risk of dementia or cognitive decline. Individuals with both the highest and lowest magnesium levels had, on average, up to a 30% higher risk of developing dementia compared with the optimal level group. The numbers were slightly higher in women than in men.

Magnesium can be replenished with normal foods, but if you are low in magnesium, you can also buy supplements. ━━ Magnesium can be replenished with normal foods, but if you are low in magnesium, you can also buy supplements. ( Source: Afterave Essentials /  Pixabay )

Contemporary medicine is focused on the implementation of magnesium into conventional medicines. However, everything is still in its early stages and more research is needed in this regard. In particular, experts recommend consuming a diet that is rich in this mineral, or taking supplements if necessary.

Foods rich in magnesium

Magnesium-rich foods represent a wide range of commonly available ingredients that can easily be incorporated into a daily diet. One of the most important sources is leafy vegetables such as spinach, chard and kale. Also include pumpkin seeds, nuts and almonds in your diet.

Legumes, whole-grain cereals, cocoa beans and high-quality dark chocolate are also high in magnesium. Animal sources of magnesium include fish, most seafood and dairy products. An adult should take in about 350 milligrams of magnesium daily. A varied diet alone can cover this amount.