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Around 60% of the world's population is deficient in magnesium, a mineral that is essential to the body because it is involved in many physiological functions.
Although best known for its benefits in reducing fatigue and reducing stress, magnesium also plays an important role in other parameters of brain health and memory capacity.
In this article, we review the daily nutritional needs of magnesium, its benefits for the brain and cognitive functions, and the signs of a deficiency.
Magnesium in the body
Magnesium is one of the essential minerals for the body.
It is involved in more than 300 enzymatic reactions in the human body. These reactions include the transmission of nerve impulses , the regulation of blood pressure, and protein synthesis, among others.
Magnesium is also necessary for the production of energy in our cells, which explains the reduced dynamism felt in the event of insufficient intake.
It is also necessary for bone strength and density, contributing to their formation and maintenance. Finally, magnesium is also involved in heart health because it helps regulate heart rate and cardiac muscle function.
Focus on the benefits of magnesium for the brain
Magnesium plays a vital role in stress regulation and nervous system balance by influencing the activity of calming molecules such as GABA and serotonin, a widely recognized fact. However, its impact on brain function goes far beyond this.
Indeed, it acts as a cofactor for many enzymes involved in crucial processes such as neurotransmission, mood regulation, and cognition. It also contributes to synaptic plasticity , which is the ability of neurons to organize themselves into networks, thus improving learning and memory.
These properties were also highlighted in an Australian study (1) which concluded that "a 41% increase in magnesium intake could lead to a reduction in age-related brain shrinkage and that it is associated with better cognitive functioning ."
What are the magnesium requirements for adults?
Magnesium requirements are mainly proportional to a person's weight.
It is recommended that adults consume approximately 300 to 400 milligrams of magnesium per day to adequately cover the body's needs.
During pregnancy or breastfeeding, or periods of intense brain activity (school exams), magnesium intake can be increased by +20/30% without any problem.
It is important to have adequate daily intake because the body's magnesium reserves are low compared to actual needs.
Signs of Magnesium Deficiency in the Brain
There is no such thing as a complete magnesium deficiency, as it is already naturally present in our diet. However, insufficient intake is very common.
A lack of magnesium can have negative effects on mood, stress, but also on the brain and memory.
Signs of magnesium deficiency may include:
- Memory problems
- A decrease in concentration
- Sleep problems
- Irritability and a feeling of chronic fatigue.
In the most extreme cases, severe and prolonged magnesium deficiency can even lead to seizures and serious neurological disorders.
It should also be noted that scientific evaluations are currently underway to study the role of Magnesium in reducing the onset of symptoms of Alzheimer's disease.
A diet rich in magnesium to prevent memory and concentration problems
Magnesium must be supplied to the body through daily diet.
Among the foods richest in magnesium , we find:
- Green leafy vegetables
- Nuts and seeds
- Whole grains
- Legumes
- Seafood.
It is also possible to increase your magnesium intake with enriched mineral waters. Some have significant levels of more than 50 mg of magnesium per liter .
Take care of your brain with a magnesium supplement
An imperfect diet or particular periods, stress, exams, pregnancy, intense losses linked to physical efforts, make the use of supplements useful to cover the body's needs in Magnesium in a simple and well-measured way.
There are many magnesium salts available on the market, with varying bioavailability and intestinal tolerance.
At Argalys, for our Magnesium formula , we have chosen the Magnesium salt with the best references: Bisglycinate.
Each capsule contains 100mg of Magnesium combined with Zinc and Vitamin B6, for effective action on nervous balance and the brain. The intake can be modulated from one to three capsules per day depending on other dietary intake.
Bibliographic reference cited in the article:
- Alateeq et al. Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. European Journal of Nutrition. March 10, 2023
