The Best Magnesium Supplements for Alzheimer's Prevention

The Best Magnesium Supplements for Alzheimer's Prevention

Dementia affects more than 55 million people worldwide, and nearly 10 million new cases are diagnosed yearly. Alzheimer's disease comprises 60-70 percent of cases, making it the most common form of dementia.  [1}

While Alzheimer's and neurodegenerative diseases have been linked to various causative factors, studies suggest that magnesium deficiency may also play a role. Dietary deficiencies of magnesium - alongside aging, mineral imbalances, and stress - have been associated with many other neurological symptoms, including agitation, anxiety, irritability, confusion, insomnia, memory loss, and headaches. [2]

Magnesium is essential for proper nerve transmission in the brain and the formation of membrane phospholipids - the layers that maintain the integrity and stability of cells. For this reason, magnesium plays a critical role in the healthy functioning of the central nervous system, particularly brain function, and mood. [3]

This blog will discuss why magnesium may be a preventive medicine for dementia and the best magnesium supplement for reducing the risk of Alzheimer's.

Magnesium is one of the most essential minerals with diverse biological functions in the human body. It is an essential cofactor in many biological processes. It is involved in activating numerous transporters and enzymes and is especially essential for maintaining healthy cell function, stability, and repair, as well as RNA and DNA synthesis. It also counteracts oxidative stress and inhibits the release of vasoactive molecules, among many other roles.  [4]

Magnesium is particularly essential to healthy neurological function. This is largely due to its interaction with the N-methyl-d-aspartate (NMDA) receptor, the primary excitatory neurotransmitter in the brain. The NMDA receptor plays an integral role in synaptic plasticity, which is believed to be the underlying mechanism of memory formation.

Magnesium blocks the calcium channel in the NMDA receptor and must be removed for messages to be sent successfully from cell to cell via glutamatergic excitatory signaling. If magnesium is low, glutamatergic neurotransmission may increase, causing excitotoxicity that can lead to oxidative stress and neuronal cell death.

Abnormal neurotransmission has been implicated in many neurological and psychiatric disorders, including Alzheimer’s, Parkinson’s, migraine, and stroke. It also occurs in depression and anxiety, and is often linked to these disorders.

Studies have shown that serum and plasma magnesium levels were significantly reduced in Alzheimer’s patients compared with healthy controls, indicating that magnesium deficiency may be a risk factor for Alzheimer’s. It has been suggested that magnesium supplementation may be a valuable preventative or treatment.  [5]

The benefits of magnesium supplements

In the brain, magnesium plays a crucial role in nerve transmission and neuromuscular conduction. It protects the brain against excessive excitation that can lead to neuronal cell death (excitotoxicity), which has been implicated in multiple neurological disorders. [6]

Magnesium also maintains healthy neurological function by protecting the integrity and function of the blood-brain barrier, the impenetrable cellular network of blood vessels and tissue that regulates the central nervous system.

Magnesium deficiency is implicated in causing synaptic dysfunction in the brain, leading to mood disorders, including depression. Supplementation has been shown to reduce mild to moderate symptoms of depression. Magnesium supplements can act as an antidepressant treatment by increasing the production of the brain-derived neurotrophic factor (BDNF), which supports the survival, growth, and differentiation of neurons. [7] Increasing magnesium levels also support brain health by enhancing neuronal plasticity and long-term memory. [8]

While many magnesium supplements have low bioavailability, magnesium L-threonate is one of the few that have been shown to deliver magnesium to brain cells. Studies show that L-threonate (Magtein®) can increase magnesium levels in the brain and neurons more effectively than other forms of magnesium and has higher absorption and retention.  [9] Magnesium L-threonate can cross the blood-brain barrier and activate the NMDA receptors, increasing synaptic density and improving memory. [10]

Types of magnesium supplements

Magnesium is now considered one of the most popular brain supplements, but the benefits of any particular magnesium depend on its quality and bioavailability. Magnesium is available in a variety of forms, with the most common being magnesium citrate, magnesium glycinate, and magnesium threonate. Each form differs in absorption and bioavailability, meaning each will provide slightly different benefits. 

Magnesium citrate, for example, has been shown to support cardiovascular health by improving arterial stiffness.[11]  Magnesium glycinate is effective in treating major depression and other mood disorders resulting from low brain levels of magnesium. [12]

Recommended dosages

The recommended dosage of magnesium varies depending on the form of the magnesium and whether it is a powder, capsule, tablet, or topical. Your personal needs and metabolic function also play a part. As with any natural remedies, always follow the dosage instructions on the product label or the advice of your health practitioner. 

Best magnesium supplements for Alzheimer's prevention

Several studies have demonstrated that magnesium may be beneficial in neurological and psychiatric diseases. It has also been found that those with mental disorders such as depression and dementia tend to have lower magnesium levels. [13]

When it comes to improving brain function and reducing the risk of Alzheimer’s, it’s important to choose highly bioavailable magnesium that can cross the blood-brain barrier. Numerous studies show that increasing brain magnesium levels enhances both short-term synaptic facilitation and long-term potentiation, improving learning and memory function. [14]

The best magnesium supplement for Alzheimer's prevention includes magnesium threonate, magnesium citrate, and magnesium glycinate. While each of these forms is shown to have high bioavailability, magnesium threonate is particularly effective for supporting cognitive function. 

Magnesium-L-threonate from Methyl-Life® has been shown to enhance learning abilities and improve working memory, short-term memory, and long-term memory. When compared to other sources of magnesium (magnesium chloride, citrate, glycinate, and gluconate), magnesium L-threonate demonstrated higher absorption and higher retention. [15]

For those seeking comprehensive cognitive support, Methyl-Life’s® Non-Methylated Multivitamin can be taken alongside any magnesium supplement to assist with nutritional absorption and overall brain function. This multi contains various vitamins, minerals, and cognitive-enhancing nutrients to support learning, mood, and other brain processes. 

The takeaway

Low magnesium levels are a known risk factor for developing dementia, particularly Alzheimer’s disease. Supplementing with magnesium can increase magnesium levels in the brain, reducing the risk of cognitive dysfunction and the development of neurological diseases. Specific forms of magnesium that can cross the blood-brain barrier have also been shown to enhance learning, memory, and other brain processes. 

The most effective forms of magnesium for supporting cognitive health include magnesium threonate, magnesium citrate, and magnesium glycinate. Magnesium threonate is especially noted for its potential benefits in reducing the risk of cognitive decline and improving brain magnesium levels. 

It is important to read the product label carefully and to take the recommended dosage.

References

1. https://www.who.int/news-room/fact-sheets/detail/dementia

2. https://pubmed.ncbi.nlm.nih.gov/16542786/

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/

4. https://www.mdpi.com/1422-0067/24/1/223

5. https://www.frontiersin.org/articles/10.3389/fnagi.2021.799824/full

6. https://www.mdpi.com/1422-0067/24/1/223

7. https://clinicalnutritionespen.com/article/S2405-4577(21)00006-1/fulltext

8. https://elifesciences.org/articles/61339

9. https://www.mdpi.com/2072-6643/14/24/5235

10. https://www.sciencedirect.com/science/article/pii/S0896627309010447

11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6540466/

12. https://pubmed.ncbi.nlm.nih.gov/16542786/

13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352515/

14. https://www.sciencedirect.com/science/article/pii/S0896627309010447

15. https://pubmed.ncbi.nlm.nih.gov/30829204/