magnesium for strong bones, magnesium supplement, vitamin D level

Most people would like to find a way to prevent dementia, but the picture is complex. Lifestyle factors such as exercise, diet and sleep have all been suggested as possible paths to keeping our brains healthy as we age. The evidence is largely circumstantial, however.

Could Magnesium Help Prevent Dementia?

Scientists investigating a possible link between magnesium levels and dementia report an interesting observation: people with both high and low levels of magnesium in their bodies may be more susceptible to cognitive decline. Getting magnesium just right may be important to prevent dementia.

The research included 9,569 older Dutch adults without mental impairment. They were tested to determine their serum levels of magnesium. The investigators followed up for approximately eight years.

During that time, the scientists identified 823 people who developed dementia. Those with the highest magnesium levels (> 0.9 mmol/L) as well as the lowest (< 0.79 mmol/L) were 30 percent more likely than people with moderate magnesium levels to be diagnosed with intellectual decline.

Magnesium in Your Diet?

The researchers emphasize that this link does not demonstrate a causal role for magnesium levels, only an association. Nonetheless, it might help explain why diets rich in vegetables, fruits, legumes and nuts seem to help prevent dementia. Such diets contain many good sources of magnesium and benefit the cardiovascular system as well as the brain.

Those considering magnesium supplements will want to look for magnesium citrate, chloride or lactate. Most people absorb these forms more easily than magnesium oxide or magnesium sulfate. In most cases, a supplement that supplies between 100 and 300 mg of magnesium a day will suffice. Too much magnesium can cause diarrhea.

Kieboom et al, Neurology, Oct. 2017

Learn More:

If you want to prevent dementia, we recommend you listen to Dr. Dale Bredesen describe his multifactorial approach to reversing Alzheimer’s disease. We also offer a book/CD combination so you can listen and read.

What Is Your Magnesium Level?

Doctors rarely test their patients for magnesium levels and many Americans fall short on their dietary intake of magnesium. PPI heartburn drugs can deplete the body of magnesium, however. Consequently, people taking such medications should ask to have their magnesium levels monitored.

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  1. Wayne

    The narrow normal range cited (.9 to .79 mmol/L) indicates active regulation of blood level (probably serum level was measured) not total body stores which would have to be measured by other means. If we want to understand why blood levels fall outside this range, we need to look at the regulation before looking at the dietary supply. Low body stores would indicate that supply should probably be increased. Seriously excessive intake might overload the regulation and lead to high serum levels.

  2. Peggi H

    Well that is certainly a narrow range for magnesium. Is having diarrhea the only way to know if you are getting too much?

  3. Emma
    Smoky Mountains, NC

    What about magnesium glycinate? I currently take, on Dr’s orders, two forms of magnesium, the greater part of which is mag. glycinate. I find it interesting, if not curious and problematical, that this form of magnesium is omitted from your listing of recommended forms of which to take… and wonder as to the reason(s) therefor…

  4. John

    May I also recommend magnesium l-threonate. I and my elderly mother have had great results with this type of magnesium.

  5. tom
    cary, NC

    .8 to .9 mmol/L is a very tight range.

  6. Larry M
    Raleigh, NC

    The difference between 0.90 and 0.79 seems like a pretty tight range. How often would you need to test your blood to maintain this range? It could be harder than managing coumadin or insulin.

  7. Fran

    Two of my family members 400 mg magnesium oxide for constipation.
    Sometimes they take two. I surely don’t recommend this, but some people, with drugs and supplements, take whatever works quickly.
    I take magnesium Citrate along with other minerals. Foods that contain magnesium is best I think. One person I know takes Warfarin and can’t eat enough green vegies.

  8. Luke

    I wish you would not post things like this–nothing helps Alzheimer’s disease. Magnesium supplements can be dangerous especially with kidney issues and inability to rid excessive amounts of it.

  9. Cindy M. B.
    Seattle, WA

    It’s becoming quite clear that magnesium is a “wonder drug” that promises greater health and longevity, so I’m glad I take it.

    My question: Every article I’ve read about magnesium mentions many forms of magnesium but DOES NOT mention the form I take, which is Magnesium Malate. WHY NOT? For instance, Dr. Mercola, a big magnesium proponent, lists many different forms and asserts that magnesium threonate is the best… but again, magnesium malate is not listed.

    If you Google info on magnesium, magnesium malate is on all the lists. But like I said, no actual article on magnesium ever mentions it. WHY NOT?

    Magnesium Malate supports increased energy and athletic endurance, and also bone health, I believe… AND it doesn’t lead to diarrhea nearly as much as the other forms. So, what’s not to like?! But why is malate so rarely talked about? Thank you.

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