Eating foods rich in magnesium makes our brains bigger and healthier

Experts report that a diet rich in leafy green vegetables and nuts may be the best way to protect the body's most complex organs.

And a recent study found that those who ate a diet rich in magnesium experienced less age-related brain shrinkage. They also had smaller white matter lesions, which is a sign of brain aging. The effects were also particularly pronounced in women, particularly postmenopausal women.

The study, published in the European Journal of Nutrition, analyzed the health data of about 6,000 UK-based participants, aged between 40 and 73.

Researchers from the Australian National University measured dietary magnesium, which is found in leafy vegetables such as spinach, legumes, nuts, seeds and whole grains, by conducting five questionnaires over 16 months.

The National Institutes of Health recommends adults take in about 320 mg to 430 mg of magnesium per day, but the study participants with the healthiest brains took in more than 550 mg.

The researchers stated that increasing magnesium intake "may lead to a significant improvement in brain health, which is also expected to contribute to maintaining greater cognitive ability and reducing the risk of dementia or its late onset later in life."

Magnesium supplements are popular on TikTok, with many videos claiming that these supplements have treated users' anxiety and insomnia, garnering tens of millions of views.

But this new study shows that spending money on expensive supplements isn't necessary to boost brain function, and just eating more spinach can be enough to get the physical and mental health benefits of magnesium.

In addition to new evidence of promoting healthy brain aging, magnesium also has other health benefits.

Magnesium promotes muscle relaxation by preventing calcium in the body from contracting muscles, according to sleep scientists, which leads to better rest.

Magnesium also promotes sleep by counteracting glutamate, an amino acid and neurotransmitter that surges in the body when you're awake and when you're in pain, according to psychologist and nutritionist Dr. Supatra Tovar.

Consistent regular sleep has been linked to improved memory and concentration, which may explain magnesium's mental health benefits.

Tovar also said that people concerned about magnesium are better off eating more nuts than taking a supplement. He added that the body processes the nutrients in food better than those that are manufactured and put into nutritional supplements.

Supplements can also cause diarrhea and other digestive problems, and too much magnesium can lead to low blood pressure, lethargy, depression, and confusion.