How a Diet High in Magnesium Might Impact Dementia Risk

Dementia is becoming increasingly prominent in elderly populations. Anyone who has lost a loved one to this devastating condition knows how awful it is. Watching your parent, grandparent, or other loved one slowly slip away is agonizing. While finding a cure would be wonderful, it is also critically important that we understand the disease better to prevent it from happening in the first place. New research conducted by the Australian National University has done just that. Their findings suggest that there is a significant association between increased magnesium consumption and healthier brain aging, with women appearing to benefit the most. This is what they found.

Magnesium for Dementia: Research Findings

The study involved more than 6000 individuals aged 40-73 with healthy brains. They found that those who consumed over 550 mg of magnesium daily had brains that appeared approximately one year younger around the age of 55 compared to those with a lower magnesium intake, of around 350 mg per day. The most important part of all of this was that the study looked at dietary intake of magnesium. That’s right, they weren’t supplementing, simply eating a diet rich in foods that are high in magnesium.

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Benefits for Women

Interestingly, women seemed to experience greater benefits from a higher dietary magnesium intake in terms of brain health. This is an excellent finding, as women experience higher rates of dementia than men. There are several reasons for this, one of the most prominent being hormones. Women have higher levels of estrogen in their bodies than men. After menopause, however, the level of estrogen specifically in their brains dramatically decreases. This puts women at a higher risk for dementia, particularly vascular dementia. Knowing this, it comes not as a surprise that the women who experienced the most benefits from the high magnesium diet were those who were post-menopause. 

Dietary Sources of Magnesium

Participants in the study tracked their magnesium intake through an online questionnaire over 16 months, focusing on foods rich in magnesium. These foods include those such as:

1. Spinach: This leafy green is a great source of magnesium, offering around 157 mg per cup of cooked spinach. Other leafy greens are also great sources, such as kale, broccoli, some lettuces, and more.
2. Pumpkin Seeds: These seeds are not only delicious but are also packed with magnesium, providing approximately 150 mg per ounce. Be wary of sodium levels when purchasing these at the store.
3. Almonds: Almonds are a convenient and tasty way to boost magnesium intake, containing around 80 mg per ounce. Untoasted generally offers a higher nutrient profile than toasted.
4. Cashews: Another type of nut that is high in magnesium, providing about 74 mg per ounce. Again, try to stick to unsalted, untoasted varieties for the most benefit.
5. Black Beans: These legumes are a good source of magnesium, offering approximately 120 mg per cup of cooked black beans. Black beans make a great addition to tacos, wraps, salads, salsas, and more.
6. Avocado: Apart from being a source of healthy fats, avocados also contain around 58 mg of magnesium per medium-sized fruit. Avocado can go on just about any dish and make it better, so don’t be afraid to get creative. Salads, sandwiches, in soups, or even items such as smoothies, brownies, and chocolate puddings.
7. Tofu: Tofu is a versatile source of magnesium, containing about 60 mg per half cup of tofu. Be careful to choose organic tofu and research the company to ensure quality.
8. Whole Grains: Whole grains such as brown rice, quinoa, and oatmeal are rich in magnesium, with varying amounts depending on the specific type. Choosing whole grain bread and pastas over white varieties will also help you reach your magnesium goals.
9. Dark Chocolate: As if we needed a reason to eat more chocolate! Just make sure that it is dark chocolate, preferably 70% or higher. Dark chocolate with a high cocoa content can provide a decent amount of magnesium, with approximately 64 mg per one-ounce square.
10. Bananas: In addition to potassium, bananas are also a source of magnesium, offering around 32 mg per medium-sized banana. Again, choose organic whenever possible, both for your health and the health and wellbeing of the workers who pick the bananas.

Implications for Dementia Risk

So what does all of this mean for you? How much can a high magnesium diet really do against your risk for developing dementia? The study suggests that a 41% increase in magnesium intake could lead to less age-related brain shrinkage, potentially contributing to better cognitive function and a reduced risk of dementia in later life. The preventive effects of a magnesium-rich diet may start as early as one’s 40s. No matter how old you are, it is not too early nor too late to start upping your magnesium intake for the health of your brain.

The Future of Dementia

The findings of this research could pave the way for public health interventions aimed at promoting healthy brain aging through dietary strategies. Unfortunately, we still have very few pharmacological interventions for dementia. This means that prevention is the current best defense that we have. While this research is exciting and supports the correlation between dietary magnesium intake and cognitive function, it is not an end point. Rather, it is a starting point to start looking further into how nutrition can impact our risk of dementia. More research is needed to understand the exact mechanisms and timing of how magnesium intake contributes to brain health. Lifestyle factors, especially diet, present promising avenues for risk-reduction interventions in the broader population.

The Bottom Line

With the global prevalence of dementia expected to increase significantly in the coming years, ongoing research into prevention strategies and risk factors is critical. This includes further research into how we can use lifestyle interventions, such as a magnesium-rich diet, to prevent dementia before it sets in. Remember, your best defense against dementia is your lifestyle choices. Live well so that you will continue to do so long into old age.

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