June 25, 2025 • 8 mins
- Both low and high magnesium levels increase dementia risk, while optimal levels support brain health by reducing inflammation and preserving neural function
- People who consume more magnesium have measurably larger brains with fewer damaged areas; those with the highest intake had brain structures that appeared nearly one year younger than average
- Magnesium works synergistically with vitamin D for cognitive benefits, with studies showing better memory and processing speed in people who have sufficient levels of both nutrients
- Modern soil depletion has reduced magnesium in foods, and only 30% to 40% of dietary magnesium is absorbed; this makes supplementation beneficial for most people
- Magnesium glycinate and malate are recommended supplement forms; nuts and seeds should be avoided as magnesium sources due to their high linoleic acid content
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