Increasing dietary magnesium intake may lead to better brain health and reduce the risk of dementia, according to a study by the Neuroimaging and Brain Lab at The Australian National University.
While scientists continue to research treatments for dementia, increasing attention has been given to preventing it.
“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, from ANU
Why it matters
A diet high in magnesium can promote good brain health and prevent age-related brain shrinkage.
Top findings
- People who consume more than 550 milligrams of magnesium daily have a brain age about a year younger than those with a standard magnesium intake of 350 milligrams daily.
- More dietary magnesium benefits women more than men and more so in post-menopausal than pre-menopausal women (this may be due to magnesium’s anti-inflammatory effects).
What to do
The researchers recommend increasing magnesium intake from a younger age to stave off age-related brain shrinkage, which leads to cognitive decline and eventually dementia.
Foods high in magnesium include
- Bananas
- Green leafy vegetables
- Avocados
- Cashews and almonds
- Legumes
- Tofu
- Fatty fish
- Seeds
- Whole grains
- And — and this is a big and — dark chocolate
In a nutshell
Getting more magnesium through a balanced diet benefits brain health, potentially reducing the risk of developing dementia and other age-related cognitive conditions.
