What Kind of Magnesium to Take for Brain Health

What is Magnesium?

Magnesium is a mineral that plays an important part in the function of the body. It takes part in over 300 enzymatic reactions and plays a crucial role in cell production, gene regulation, bone and teeth maintenance, as well as the function of the brain and nervous system [13]. Magnesium is found in many foods such as grains, cereals, and greens like spinach and cabbage. Despite this, research demonstrates at least 60% of Americans do not consume the recommended amount of magnesium each day [2]. This may, in part, be due to the soil that our agriculture is grown in being increasingly deficient in essential minerals. Over the last 60 years, the magnesium content in our fruit and vegetables has dropped by 20-30% [2]. Around 80-90% of magnesium is lost during food processing, which has become a staple in the Western diet. The U.S. Food and Nutrition Board recommends a daily intake of 420 mg of magnesium for men and 320 mg for women [2].

Why should you take magnesium for brain health?

Low or deficient magnesium status is associated with a wide range of neurological complications like migraine, depression, and epilepsy [2]. This may be due to its contribution in healthy nerve transmission and neuromuscular conduction, as well as its protective role against excessive neuron cell death [5]. Low magnesium in the brain leads to oxidative stress and inflammation, which may lead to disease and cognitive decline [12].

Recent research has found that in Alzheimer’s patients, magnesium concentrations in the cerebrospinal fluid are commonly low. It is also hypothesized that the neuroinflammation found in AD patients might be worsened if a patient is low in magnesium, due to its protective role in the brain. Many studies support that a low serum magnesium concentration is present in cognitive decline [1]. In a study of 1400 healthy adult men followed for 8 years, elevated dietary magnesium intake was associated with reduced risk of developing mild cognitive impairments [1].

In addition to the cognitive protective benefits, magnesium also promotes relaxation via the muscle. Additionally, magnesium supplementation can reduce anxiety and stress. We know that chronic stress has a severe impact on our brain health, and many studies have demonstrated improvements in anxiety and stress levels in individuals given magnesium supplementation [7].

What type of magnesium should I pick?

When you go to the store to buy magnesium, you may notice that there are many different forms of magnesium like magnesium citrate, magnesium glycinate, magnesium oxide, magnesium-L-threonate, and more. They all help to serve different functions in the body. For example, magnesium citrate is helpful in treating constipation, but magnesium glycinate may be more beneficial to receive the relaxation benefits of magnesium [6]. However, when it comes to preserving brain health and preventing Alzheimer’s disease, magnesium-L-threonate has been shown to be the best option.

Magnesium L-threonate can successfully cross the blood brain barrier, allowing it to successfully deliver magnesium to brain cells. Compared to the other magnesium types, it has a higher bioavailability, absorption, and retention [13]. This form of magnesium is well tolerated with no adverse effects. Research done on magnesium-L-threonate has demonstrated positive effects on oxidative stress in the brain and even has shown improvements on cognition and memory [12, 8].

Summary

Magnesium is a very important mineral that many people are deficient in. By raising magnesium levels, we can see vast physiological improvements, including stress and anxiety. Research has shown that people with cognitive decline often are low in magnesium, thus supplementation may be beneficial to improve cognition and prevent decline. With a variety of magnesium types on the market, magnesium-L-threonate has proven the best option to optimize brain function. Magnesium-L-threonate is highly bioavailable, meaning it can be absorbed easily. Further, studies show that magnesium-L-threonate can pass the blood brain barrier and successfully raise magnesium concentration in the brain.

As with any supplement, be sure to talk to your healthcare provider or registered dietitian before implementing it into your routine.

References

1. Barbagallo, M. et al. (2021). https://doi.org/10.3390/nu13020463
2. de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). https://doi.org/10.1152/physrev.00012.2014
3. Gangoda, D. M. et al.(2023). https://doi.org/10.7759/cureus.48400
4. George A. Eby, Karen L. Eby (2006). https://doi.org/10.1016/j.mehy.2006.01.047.
5. Kirkland, A., Sarlo, G., & Holton, K. (2018). https://doi.org/10.3390/nu10060730
6. Mayo Foundation for Medical Education and Research. (2024, January 19). https://mcpress.mayoclinic.org/nutrition-fitness/magnesium-glycinate-is-this-supplement- helpful-for-you/
7. Noah, L., Dye, L., Bois De Fer, B., Mazur, A., Pickering, G., & Pouteau, E.. (2021). https://doi.org/10.1002/smi.3051
8. Peeri, N. C., Egan, K. M., Chai, W., & Tao, M. H. (2021). https://doi.org/10.1007/s00394-020-02267-4
9. Shen, Y., Dai, L., Tian, H., Xu, R., Li, F., Li, Z., Zhou, J., Wang, L., Dong, J., & Sun, L.. (2019). https://doi.org/10.2147/ndt.s230688
10. Slutsky, I., Abumaria, N., Wu, L.-J., Huang, C., Zhang, L., Li, B., Zhao, X., Govindarajan, A., Zhao, M.-G., Zhuo, M., Tonegawa, S., & Liu, G.. (2010). https://doi.org/10.1016/j.neuron.2009.12.026
11. Wroolie, T. E., Chen, K., Watson, K. T., Iagaru, A., Sonni, I., Snyder, N., Lee, W., Reiman, E. M., & Rasgon, N. L. (2017). https://doi.org/10.1016/j.pmip.2017.07.001
12. Xiong, Y., Ruan, Y. T., Zhao, J., Yang, Y. W., Chen, L. P., Mai, Y. R., Yu, Q., Cao, Z. Y., Liu, F. F., Liao, W., & Liu, J. (2022). https://doi.org/10.5498/wjp.v12.i3.410
13. Zhang, C., Hu, Q., Li, S., Dai, F., Qian, W., Hewlings, S., Yan, T., & Wang, Y. (2022). https://doi.org/10.3390/nu14245235