Is Lack of Magnesium Robbing You of Brainpower?

Magnesium is essential to brain health, yet as we grow older our ability to absorb the mineral wanes, making us more vulnerable to cognitive decline. In many individuals, this reduced absorption is exacerbated by insufficient intake of dietary sources of the mineral, such as green leafy vegetables, whole grains, nuts, legumes, and hard water. Making an effort to maintain proper levels of magnesium, either through diet or supplements, appears to be one important strategy you can use to help protect your memory and cognitive functioning from the wear and tear of aging and disease.

“Magnesium plays a vital role in energy production and numerous biochemical reactions in the body, and it is essential to many mental processes,” explains David Mischoulon, MD, PhD, Director of Research at MGH’s Depression Clinical and Research Program. “Research suggests magnesium is integral to the formation of memory, the release of chemical signals called neurotransmitters that direct the brain’s activities, and the ability of the brain’s synapses (communication points between brain cells) to connect and change in response to new information, among other processes.

“As many as half of Americans consume a diet characterized by over-processed and fast foods that do not supply what the brain needs to maintain healthy tissues and fuel biochemical activities. A diet lacking in vegetables, nuts, and other magnesium-rich foods that increases risk for magnesium deficiency may have negative consequences for brain functioning. “

Reversing AD?

A growing body of research points to an association between low levels of magnesium in the brain and impairment of brain function. One recent study tested whether increasing magnesium levels might help re-store normal brain function in mice bred to develop Alzheimer’s disease (AD), which is characterized by loss of brain synapses and memory impairment. The research, published in the Sept. 13, 2014 issue of the journal Molecular Brain, compared the brain health of mice given a magnesium compound called magnesium L-threonate (MgT) to that of similar mice not given the supplement. The researchers found that mice that received MgT demonstrated significantly less synapse loss and memory decline as well as reduced accumulation of the toxic beta-amyloid protein, a hallmark of AD.

An earlier study, published in the Jan. 28, 2010 issue of Neuron, suggested that MgT improved learning ability, working memory, and short- and long-term memory in rats. A small study on the effects of MgT supplementation on memory and learning in humans with mild-to-moderate dementia is underway.

“Animal research does not always translate to humans, but these studies are encouraging,” comments Dr. Mischoulon. “However, we need to await the results of trials in humans to determine with certainty whether magnesium supplements such as MgT would be appropriate for individuals who are experiencing cognitive decline.”

Recognizing deficiency

Aside from older age and insufficient dietary intake of magnesium, risk factors for magnesium deficiency include chronic alcoholism, excess consumption of calcium, salt, sodas, and coffee, poorly controlled diabetes, chronic and prolonged stress, gastrointestinal diseases such as Crohn’s and celiac disease, impaired function of the kidneys or liver, and use of diuretics, proton pump inhibitors, antibiotics such as gentamicin and amphotericin and/or other medications that deplete magnesium levels.

Because testing for magnesium deficiency is complicated, perhaps the best defense against unhealthily low levels of the mineral is to consume plenty of magnesium-rich foods and learn the symptoms of possible magnesium insufficiency.

Early warning signs that you may be deficient in magnesium include nausea, vomiting, loss of appetite, and fatigue. If magnesium levels continue to drop, you may experience such symptoms as tingling, numbness, cramps and muscle contractions, abnormal heart rhythms, coronary spasms, personality changes or seizures.

“If you are worried you may have a magnesium deficiency, consult with your healthcare provider to see if supplementation is warranted,” suggests Dr. Mischoulon. “Self-treatment might cause problems in some individuals, since magnesium supplements are known to interact negatively with a number of common medications, such as drugs for osteoporosis, certain types of antibiotics, and magnesium-containing antacids and laxatives. Excess magnesium intake can cause diarrhea, nausea and abdominal cramping, and in very high amounts may lead to magnesium toxicity that can be life-threatening.”

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