Why You Should Be Taking Magnesium Daily to Support Your Brain Health
So many people aren’t getting enough magnesium—nearly 50% of Americans fall short of the recommended intake, and close to 80% of older adults are deficient.
This is concerning because magnesium plays a critical role in 300 bodily functions,
contributing to energy production, muscle and nerve function, making new proteins, and blood sugar regulation.
It also plays a crucial role in brain health, with research showing that inadequate magnesium intake is associated with a higher risk of Alzheimer’s disease and cognitive decline. In fact, individuals already diagnosed with Alzheimer’s have been found to have lower levels of magnesium, highlighting its importance in protecting the brain. Ensuring you maintain healthy magnesium levels is a key step in protecting your brain health. Magnesium plays several important roles in brain function, and today, I’ll be diving into exactly how it helps safeguard cognitive health.
Understanding the Brain Health Benefits of Magnesium
Magnesium plays a vital role in brain health, regulating key areas involved in learning, memory, and mood stabilization. Low magnesium levels can impact cognitive function in numerous ways, as this essential mineral is critical for maintaining proper brain signaling and energy production. Given that the brain is the most energy hungry organ in your body —accounting for 20-25% of the body’s total energy use while making up only 2-3% of its weight—maintaining optimal magnesium levels is crucial.
Heres how magnesium can support your cognitive health.
Neuroplasticity :The ability of the brain to change and adapt is called neuroplasticity and magnesium supports this ability by helping the brain form new connections between cells. Neuroplasticity supports cognitive function and learning. Magnesium plays an important role in the function of a receptor called NMDA involved in learning and memory. In order for new memories to be formed properly, magnesium has to be involved at the receptor. Low levels of magnesium can disrupt this process.
Supports Mood:
A lot of recent research has focused on the link between magnesium and depression. Magnesium has significant impacts on mood through
its role in regulating the release of stress hormones.
Improved BBB (blood-brain-barrier): Magnesium supports BBB function by reducing excessive permeability, or the ability for things in the bloodstream to enter the brain. It’s critical that the BBB doesn’t allow harmful chemicals and toxins into the brain and magnesium helps the BBB keep out these damaging substances.
Regulates Production of Brain-Derived Neurotrophic Factor (BDNF):
Magnesium has been shown to increase BDNF. BDNF is an important contributor to neuroplasticity, and thus cognitive function. Low levels of BDNF have been found in numerous brain-related disorders including Alzheimer’s Disease, Parkinson’s Disease, depression, and many more.
Reduces Risk of Age-Related Cognitive Decline:
Magnesium has been associated with a reduced risk of cognitive decline and Alzheimer’s disease, which may be attributed to anti-inflammatory mechanisms that magnesium supports which help keep the brain healthy with age.
Want to learn more about the brain health benefits of magnesium? You can get a copy of the free e-guide from NeuroReserve that breaks down different magnesium forms, deficiency signs, brain and sleep benefits, magnesium rich food sources, recipes, and more! Visit HERE to get your copy.
Choosing the Best Magnesium for Brain Health:
If you’re looking for the best magnesium supplement for brain health, try focusing on the bisglycinate and l-threonate forms.
Magnesium Bisglycinate: This form easily reaches the brain, helping with anxiety, sleep, and memory. It contains glycine, which supports brain cell communication and relaxation. Its also gentle on the stomach with few side effects.
Magnesium L-Threonate: This form has been studied for its potential to boost. magnesium levels in the brain and support cognitive function. While research is still emerging, it shows promise for brain health, but it does require a high dosage for effects.
I really urge a lot of my clients to prioritize their magnesium intake because of how important it is for brain health. While food sources are important, supplementation can be a helpful way to ensure you are consistently getting enough. One supplement
I often recommend is RELEVATE—not just because it contains magnesium bisglycinate, but because it includes 16 other brain-boosting nutrients that work synergistically with magnesium to enhance its effects. Each nutrient in RELEVATE plays a unique role in supporting cognitive function, from reducing inflammation and oxidative stress to promoting neuroplasticity and memory retention. Some work alongside magnesium, amplifying its benefits, while others provide independent brain-supporting properties. Together, they create a
comprehensive approach to long-term brain health. If you’re looking for an easy and effective way to support your magnesium levels while also getting other essential nutrients for cognitive function, I have a special code for you—use MODAY20 for $20 off your first order of RELEVATE. Click HERE to order.
Small, consistent steps make a big difference in brain health, and having the right tools in your routine can help you stay on track. As you can see, magnesium is really important to support overall health and brain health. Whether you are looking for magnesium to help boost your brain health, or trying to increase magnesium intake through diet, ensure you are getting enough of
this critical nutrient.
References:
1. Rosanoff, A., Weaver, C. M. & Rude, R. K. Suboptimal magnesium status in the
United States: Are the health consequences underestimated? Nutr. Rev.
(2012). doi:10.1111/j.1753-4887.2011.00465.x
2. Jahnen-Dechent, W. & Ketteler, M. Magnesium basics. CKJ: Clinical Kidney
Journal (2012). doi:10.1093/ndtplus/sfr163
3. Volpe, S. L. Magnesium in Disease Prevention and Overall Health. Adv. Nutr. 4,
378S-383S (2013).
4. Lo, K. et al. Relations of magnesium intake to cognitive impairment and dementia
among participants in the Women’s Health Initiative Memory Study: a prospective
cohort study. BMJ Open 9, e030052 (2019).
5. Cherbuin, N., Kumar, R., Sachdev, P. & Anstey, K. Dietary Mineral Intake and
Risk of Mild Cognitive Impairment: The PATH through Life Project. Frontiers in
Aging Neuroscience 6, 4 (2014).
6. Ozawa, M. et al. Self-Reported Dietary Intake of Potassium, Calcium, and
Magnesium and Risk of Dementia in the Japanese: The Hisayama Study. J. Am.
Geriatr. Soc. 60, 1515–1520 (2012).
7. Veronese, N. et al. Magnesium Status in Alzheimer’s Disease: A Systematic
Review. American Journal of Alzheimer’s Disease and other Dementias (2015).
doi:10.1177/1533317515602674
8. Slutsky, I. et al. Enhancement of Learning and Memory by Elevating Brain
Magnesium. Neuron (2010). doi:10.1016/j.neuron.2009.12.026
9. Nagai, N., Fukuhata, T. & Ito, Y. Effect of Magnesium Deficiency on Intracellular
ATP Levels in Human Lens Epithelial Cells. Biol. Pharm. Bull. 30, 6–10 (2007).
10. de Baaij, J. H. F., Hoenderop, J. G. J. & Bindels, R. J. M. Magnesium in man:
Implications for health and disease. Physiol. Rev. 95, 1–46 (2015).
11. Eby, G. A. & Eby, K. L. Rapid recovery from major depression using magnesium
treatment. Med. Hypotheses 67, 362–370 (2006).
12. Szewczyk, B. et al. Antidepressant activity of zinc and magnesium in view ofthe
current hypotheses ofantidepressant action. Pharmacol. Reports 60, 588–599
(2008).
