Now, research out of Massachusetts Institute of Technology (MIT) shows that magnesium is also absolutely critical for the health of the brain. It can improve short-term and long-term memory and reduce the risk of age-related memory loss.
Although more research is necessary, current evidence seems to indicate that while magnesium will not repair the brain, it may help relieve some of the more severe secondary effects of TBI. Now that you understand how important magnesium is for optimal functioning, let's discuss how to increase your magnesium intake.
Animal research notes that it may be the most effective type for increasing magnesium concentrations in brain cells ( 22 ). Magnesium L-threonate is often used for its potential brain benefits and may help manage certain brain disorders, such as depression and age-related memory loss.
Mauskop recommends 400 milligrams of supplemental magnesium daily (in one dose or split into two doses, taken morning and evening).
From a neurological standpoint, magnesium plays an essential role in nerve transmission and neuromuscular conduction. It also functions in a protective role against excessive excitation that can lead to neuronal cell death (excitotoxicity), and has been implicated in multiple neurological disorders.
Magnesium helps in the control of oxidative stress, and inflammatory processes to help maintain proper brain blood flow. To support adequate brain health a magnesium supplement needs to be highly bioavailable to deliver sufficient magnesium through the bloodstream. It also needs to be well tolerated.
Magnesium Deficiency Has Been Linked To
Once I started taking magnesium, I noticed a dramatic improvement in a few of these things: no more muscle spasms and chest pains, the best sleep of my life (more on this tomorrow), less anxiety and irritability, and clearer thoughts.
Magnesium begins to take effect after one week of consistent supplementation.
Having low magnesium levels may negatively affect brain health. Supplementing with magnesium may help reduce certain symptoms of brain fog.
Magnesium is an important mineral for the excitation of nerve cell membranes such as brain cells. A sufficient magnesium intake therefore has a positive effect on restlessness, stress and nervousness.
Magnesium Threonate is one of the best for neurological issues, particularly because it has a high absorption rate and can penetrate the blood-brain barrier.
This means that magnesium is combined with the amino acid glycine. Overall, the glycinate form absorbs better and is least likely to cause digestive distress.
Magnesium is vital for many bodily functions. Getting enough of this mineral can help prevent or treat chronic diseases, including Alzheimer's disease, type 2 diabetes, cardiovascular disease, and migraine.
It helps activate certain enzymes that are important for the repair of injured tissues. It also plays a role in the nerve impulses necessary for muscle contraction and relaxation.
Commonly referred to as brain fog, slow cognition or difficulty with concentration and memory can all indicate magnesium deficiency. Magnesium is an essential nutrient for the brain, so without it the brain cannot perform as well.
Vitamin B9, or folate, is a popular supplement and a key vitamin for supporting brain and neurological health, optimal neurotransmitter function, and balanced psychological health. Another benefit is that it helps encourage cellular detoxification.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Too much magnesium from foods isn't a concern for healthy adults. However, the same can't be said for supplements. High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.
Therefore, magnesium supplements can be taken at any time of the day, as long as you're able to take them consistently. For some, taking supplements first thing in the morning may be easiest, while others may find that taking them with dinner or just before bed works well for them.
“Magnesium is essential for brain function and acts on NMDA receptors in the brain which help brain development, learning and memory. It also helps with fatigue, tension, anxiety, mood, sleep and healthy functioning of the entire nervous system”.
One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
Research suggests that supplementing with magnesium may help to increase serotonin levels. In fact, low serotonin levels have been observed in patients with a magnesium deficiency. The study that discussed raising serotonin with magnesium reported success.
However, magnesium inhibits dopamine release. Therefore, magnesium may inhibit calcium-dependent brain function through dopaminergic neurons, and consequently reduce the effect of calcium on ethanol activity.