What is the link between magnesium and brain health?
According to Dr. Anshu Rohatgi, Vice Chairman of the Department of Neurology, Sir Ganga Ram Hospital, New Delhi (India), magnesium helps improve brain health by enhancing learning ability, enhancing short-term and long-term memory, improving working memory and cognitive flexibility. It also regulates neurotransmitters and enhances synaptic plasticity, which is important for communication between brain cells.
Magnesium has a particularly good effect on memory in older adults, especially women and those aged 50 to 70, helping to prevent cognitive decline, Dr. Rohtagi added.
Why should you add magnesium to your diet?
Adding magnesium to your diet can improve memory and cognition, especially in people aged 50 to 70, helping to reduce cognitive fluctuations and support brain function. To increase your magnesium intake, you can eat the following foods:
Pumpkin seeds: One of the best sources of magnesium.
Almonds: A nutritious snack that's high in magnesium.
You can also take magnesium supplements, but consult your doctor. These food sources are useful for vegetarians because they fit into a plant-based diet.
Consume magnesium with caution
According to Dr. Rohtagi, magnesium has many benefits, but consuming too much can cause health problems. High magnesium levels can affect potassium metabolism and harm the cardiovascular system. Therefore, it is important to maintain reasonable magnesium intake. For people with Alzheimer's disease, magnesium can help slow cognitive decline. However, it is important to maintain the correct dosage to avoid side effects.
The amount of magnesium you need to consume each day depends on your age, gender, and health status. Men should consume about 400-420 milligrams per day, while women need about 310-320 milligrams.
