Keep Your Brain Sharp with Magnesium
Magnesium is a mineral which is what you could call a high achiever. Magnesium plays a role in over 300 enzyme reactions. This includes helping you feel relaxed, promoting optimal muscle contractions and insulin response in your body.
New research has investigated the effects of magnesium on your brain. A cross-sectional study investigated the possible effects of magnesium in the diet with brain volume and white matter. 6001 healthy participants were involved in the study aged between 40-73 years of age.
The researchers found that the participants which had the highest amount of magnesium in their diet had larger brain volumes. For every one milligram increase of magnesium included in the diet beyond a level of 350mg a day was associated with a positive increase in gray matter and a decrease in the white matter lesions.
Grey matter is the part of the brain where neurons or the nerve cells of your brain are concentrated. White matter lesions are abnormalities in your white matter. This can happen as a normal part of aging. However, it can also be a sign of damage to the myelin or axons. Axons are the part of the nerve which transmits the electrical signal from one nerve cell to the next and the myelin protects the axon with a cover called a sheath. The myelin sheath also increases the rate which the electrical signal can be sent from one nerve cell to the next. White matter lesions can also be an indicator of swelling or inflammation in your brain.
This study adds yet another reason to make sure you are getting enough magnesium in your diet. Eating a varied and balanced diet will allow you to easily tick off your magnesium needs each day. Good sources of magnesium to make sure you tick your magnesium needs each day include:
- Wholegrains like brown rice & oats, or whole grain containing foods like wholegrain bread, Corn Thins slices, whole grain pasta, whole grain crackers, or whole grain couscous.
- Nuts
- Seeds
- Legumes
- Green leafy vegetables e.g., spinach
If you are not sure if your diet is meeting all its daily needs, seek the support of an Accredited Practicing Dietitian who can provide you with individualized support to help meet your nutrition needs.
References:
- Alateeq K, Walsh EI, Cherbuin N. Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. Eur J Nutr. 2023 Aug;62(5):2039-205 doi: 10.1007/s00394-023-03123-x. Epub 2023 Mar 10. PMID: 36899275; PMCID: PMC10349698.
- What are White Matter Lesions, and When Are They a Problem?. Brain and Life. https://www.brainandlife.org/articles/what-are-white-matter-lesions-are-they-a-problem
- Brainline All About Your Brain Injury and PTSD. You have likely heard of the brain's gray matter – here is why the white matter is important too. https://www.brainline.org/article/you-have-likely-heard-brains-gray-matter-here-why-white-matter-important-too