Magnesium for Brain Health
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Fascicle 3: Acutis Integrative Health Community
Your brain can age slower, and magnesium for brain health is a powerful ally in this process! In the third installment of the Fascículos Acutis blog, exclusive to subscribers of the Comunidade Saúde Integrativa Acutis, we explore how magnesium protects the brain, enhances memory, reduces anxiety, and prevents neurodegenerative diseases like Alzheimer’s. Discover science-based protocols and join our vibrant community to transform your health!
Magnesium: The Brain's Silent Guardian (Are You Getting Enough?)
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The Science Behind Magnesium for Brain Health
A study of over 6,000 people, published in 2023 in the European Journal of Nutrition (doi: 10.1007/s00394-023-03123-x), revealed that consuming more than 550 mg of magnesium per day increases the volume of grey matter and hippocampus, areas crucial for memory, learning, and emotional balance. Results? A brain up to 1 year younger at age 55! Furthermore, a 41% higher magnesium intake was associated with:
Less brain atrophy with advancing age.
Improved cognitive function in 68% of participants.
Reduced risk of dementia and Alzheimer's.
Magnesium for brain health acts in over 300 biochemical reactions, supporting mitochondria, reducing oxidative stress, and stimulating synaptic plasticity, which is essential for learning and memory
Why Is Magnesium Essential for the Brain?
Magnesium is a vital mineral for neurological health. Its main benefits include:
Mitochondrial Support: Sustains the neurons' "energy powerhouses," improving brain energy.
Reduction of Oxidative Stress: Fights cellular aging, protecting against neurodegeneration.
Synaptic Plasticity: Facilitates learning, memorization, and brain adaptation.
Sleep Quality: Improves memory consolidation via GABA regulation.
Anxiety Reduction: Balances neurotransmitters like serotonin, promoting well-being.
Migraine Prevention: Regulates neuromuscular balance.
Vascular Health: Controls blood pressure, ensuring cerebral oxygenation.
These effects make magnesium for brain health a pillar of integrative health.
Where to Find Magnesium?
Dark-green leafy vegetables (spinach, kale).
Nuts and seeds (almonds, pumpkin seeds, sesame).
Whole grains (oats, brown rice, quinoa).
Pure cocoa (the darker, the better).
Fermented legumes (beans, lentils, chickpeas).
Fatty fish and avocado (in smaller amounts).
You can incorporate magnesium for brain health through food or supplements. Natural sources include:
Practical Tip: Quality supplements (such as magnesium chloride or glycinate) or Epsom salt baths (bitter salt) allow for absorption through the skin.
Always consult a healthcare professional before supplementing.
How to Use Magnesium Safely
The recommended dose ranges from 300 to 550 mg/day, depending on age and sex, but must be adjusted by a professional. Magnesium for brain health is safe, but excessive doses may cause digestive discomfort. Combine with a diet rich in natural sources for better results.
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