Can Magnesium Deficiency Increase Dementia Risk? Here's The Link Decoded

Magnesium is a crucial mineral necessary for over 300 biochemical reactions in the body. It aids in energy production, protein synthesis, muscle and nerve function, and blood pressure regulation. Magnesium also contributes to the structural development of bones and is key to DNA and RNA synthesis. Given its wide-ranging effects, maintaining adequate magnesium levels is vital for overall health and wellness. However, magnesium deficiency, or hypomagnesemia, affects many individuals. This can result from insufficient dietary intake, gastrointestinal disorders (which can affect absorption), certain medical conditions (like diabetes), prolonged use of certain medications (such as diuretics), or excessive alcohol consumption.

Low levels of magnesium can lead to some unpleasant symptoms, including muscle cramps, spasms, fatigue, weakness, nausea, loss of appetite, abnormal heart rhythms, mood changes, and poor bone health.

Magnesium deficiency and dementia risk

Magnesium deficiency is linked to a higher risk of dementia as it is crucial for brain health, regulating inflammation, and protecting neurons. Magnesium plays a key role in brain health, contributing to synaptic plasticity and cognitive function. It helps modulate neurotransmitter activity and supports brain energy metabolism, which is crucial for memory and learning.

A lack of magnesium could contribute to neuroinflammation and oxidative stress, both of which are thought to be involved in the pathophysiology of neurodegenerative diseases such as Alzheimer's disease. Additionally, lower magnesium levels have been associated with impaired cognitive function and an increased likelihood of developing dementia-related symptoms.

Ways magnesium is important for brain health:

• Neuroprotection: Magnesium acts as a natural calcium blocker, preventing neuronal overactivation and damage (excitotoxicity).
• Anti-inflammatory: It reduces neuroinflammation and oxidative stress, key factors in neurodegenerative diseases like Alzheimer's disease.
• Cerebral blood flow: It helps relax blood vessels, improving oxygen and nutrient delivery to the brain.

How to minimise risk and boost magnesium levels

To minimise the risk of magnesium deficiency and potentially reduce the risk of dementia, consider the following strategies:

1. Dietary sources

Include magnesium-rich foods in your diet. Good sources are leafy greens like spinach and kale, nuts, especially almonds and cashews, seeds like pumpkin and sunflower, whole grains, legumes, and dark chocolate.

2. Supplements

If dietary intake is insufficient or if you're at risk of deficiency, magnesium supplements may be beneficial. However, it is crucial to consult a doctor before starting any supplementation.

3. Limit processed foods

Many processed foods are low in magnesium and high in unhealthy fats and sugars. Focusing on whole, unprocessed foods can help boost magnesium intake.

4. Hydration and lifestyle

Staying hydrated enhances nutrient absorption and overall health. Additionally, reducing stress through mindfulness practices can help maintain healthy magnesium levels, as stress can deplete magnesium in the body.

5. Regular check-ups

Regular health check-ups can help identify potential mineral deficiencies early on, allowing for timely intervention.

By addressing magnesium deficiency through dietary and lifestyle choices, you can support not only your general health but also play a role in cognitive well-being and reducing the risk of dementia as you age.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.