Although estimates differ, experts have reported that over 7 million individuals aged 65 and above had dementia in 2020. However, with current demographic and health trends, it’s projected that over 9 million Americans could have dementia by 2030, and this number could increase to nearly 12 million by 2040.
Unfortunately, there is currently no known cure for dementia, and pharmacological treatments have not been successful for the past three decades. Consequently, some experts are calling for a greater focus on prevention strategies.
Researchers from the Neuroimaging and Brain Lab at The Australian National University (ANU) have recently found that a magnesium-rich diet can help improve brain health as we age. This finding suggests that increasing magnesium intake may be a viable preventative measure for reducing the risk of dementia.
As suggested by the findings, consuming magnesium-rich foods, such as spinach and nuts, may help lower the risk of developing dementia. Dementia ranks as the second leading cause of death in Australia and the seventh globally, making it a significant public health concern.
The study, published in the European Journal of Nutrition and conducted in the United Kingdom, involved more than 6,000 participants between the ages of 40 and 73 who were cognitively healthy. The study found that those who consumed over 550 milligrams of magnesium each day had a brain age that was approximately one year younger by the time they reached 55, compared to those with a normal magnesium intake of approximately 350 milligrams per day.
To determine the daily magnesium intake of study participants, researchers had them complete an online questionnaire five times over a period of 16 months. The questionnaire consisted of responses related to the consumption of 200 different foods, taking into account varying portion sizes.
They specifically focused on foods rich in magnesium, such as leafy green vegetables, legumes, nuts, seeds, and whole grains, to estimate the average magnesium intake of participants from their diets.
The findings show “a 41 per cent increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and lower risk or delayed onset of dementia in later life,” remarks lead author and PhD researcher Khawlah Alateeq.
According to the researchers, a diet high in magnesium from a younger age may help protect against neurodegenerative diseases and cognitive decline in middle age.
Lead researcher Ms. Alateeq noted that the study findings suggest that higher magnesium intake in our diets could contribute to neuroprotection earlier in the aging process, potentially offering preventative effects as early as our 40s or earlier.
“This means people of all ages should be paying closer attention to their magnesium intake.”
Interestingly, the study also found that the neuroprotective effects of magnesium appear to benefit women more than men, particularly post-menopausal women, possibly due to magnesium’s anti-inflammatory properties.
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