Do calcium and magnesium play a role in brain health? Image credit: Calysta Images/Getty Images. Cognitive decline is a normal part of aging, but not everyone declines at the same rate. A new study investigates the relationship between cognitive performance and blood magnesium and calcium levels. The researchers concluded: Low levels of these micronutrients are associated with decreased cognitive performance in people over 60 years of age.
A new study published in the journal Nutrients investigates factors associated with cognitive performance in older adults.
Consistent with previous research, we found that age, body mass index (BMI), and chronic heart failure were all associated with changes in thinking skills.
They also showed that low levels of blood calcium and magnesium were associated with poorer performance on cognitive tests.
As we age, our body’s systems and organs, including our brain, slowly change. Cognitive decline, a slow decline in thinking ability, is common. However, this is not inevitable, and some people maintain good mental performance late in life.
It is important to distinguish between cognitive decline, which is considered a normal part of aging, and dementia, which is not. Dementia generally begins with a decline in cognitive function, but not all people with cognitive decline will develop dementia.
Still, cognitive decline can make daily life more difficult. Therefore, as average age steadily increases in Western countries, it is important to understand the factors that contribute to cognitive decline.
Recently, magnesium and calcium deficiencies have attracted the attention of researchers.
Research suggests that people who consume more magnesium in their diets have better cognitive performance at older ages.
However, the data regarding calcium intake is a little more complicated. Some studies suggest that increasing calcium intake reduces the risk of dementia, while other studies suggest that calcium supplements may increase risk in some older adults. Suggests.
The latest study takes a new look at these associations using a slightly different approach.
Previous studies on this topic have relied on assessing dietary intake of micronutrients using, for example, meal frequency questionnaires.
Although convenient, this approach is prone to bias. For example, people may forget what they ate. Furthermore, these surveys only provide a snapshot of an individual’s diet over the course of a day or week, and diet can change significantly over months or years.
New research takes a more direct approach. This is the first method to directly measure calcium and magnesium levels in the blood and is a more reliable way to assess nutritional status. The authors hope this may provide a clearer answer.
They recruited 1,220 participants at the hospital: 876 women and 344 men. All patients were over 60 years old and hospitalized at the time of the study. Scientists had access to their medical histories and blood samples.
They also measured BMI and assessed cognitive ability using two different tests.
Consistent with previous studies, the scientists found that older age and the development of heart failure in the cohort were associated with declines in cognitive performance. We also found that higher BMI improved performance.
They also found that people with lower levels of magnesium or calcium in their blood performed worse on two different cognitive tests. Participants had lower scores on the Mini-Mental State Examination (MMSE) and the Clock Drawing Test (CDT).
Interestingly, those with healthy magnesium levels but low calcium levels also performed worse. However, people with low magnesium but healthy calcium levels had less pronounced cognitive impairment.
Medical News Today spoke to Catherine Gervasio, a registered dietitian and dietary consultant at WOWMD, about these results.
Gervacio, who was not involved in the study, explained:
“Among the groups, those low in only calcium had the lowest scores on cognitive tests. This suggests that calcium may have a stronger individual link to cognitive health than magnesium. As research highlights the role of magnesium in brain health, this finding also highlights the importance of calcium.”
The researchers also found that people whose scores indicated they had dementia had lower levels of magnesium and calcium than those who had higher scores on cognitive tests.
When the authors looked at the ratio of calcium to magnesium, they found no correlation with cognitive performance, contrary to some previous studies.
If calcium and magnesium are associated with cognitive performance, it seems logical that supplements could benefit older adults. I posed this question to Gervacio.
She suggested that “older adults who have low blood levels of these nutrients may benefit from supplements if they cannot get enough from their diet.” However, she also explained that it’s best to get these nutrients from food whenever possible, and that it’s important to consult your doctor before starting any new supplements.
Agreeing, Dr. Scott Kaiser, who was also not involved in the recent study, said, “Taking supplements without proper medical supervision and monitoring can pose a health risk.” Ta.
Kaiser, a board-certified geriatrician and director of the Department of Geriatric Cognitive Health at the Pacific Neuroscience Institute at Providence St. John’s Health Center in Santa Monica, Calif., says, “We need to balance the risks and benefits of each supplement. We are careful to provide tailored recommendations that take into account the ”
In general, experts suggest that it is better to get your vitamins and minerals from whole foods than from taking supplements. Although not involved in the study, Dr. Nikki Contractor, Amway’s Global Research and Development Leader, provided some advice.
“The best sources of dietary calcium are milk, cheese, and yogurt. Luckily for vegans, vegetarians, and those with lactose intolerance, soybeans, firm tofu, and spinach are also good sources of calcium.” she told us.
“Fortified plant milks (almond, soy, oat, rice) can also be considered,” Gervasio added.
Regarding magnesium, the contractor explained that “pumpkin seeds and chia seeds are good sources of magnesium, as are green leafy vegetables.”
“Almonds are rich in calcium and also provide protein and healthy fats, and chia seeds can be added to smoothies, yogurt, and oatmeal,” Gervasio said.
While this research is fascinating and provides a potential new avenue to reduce the risk of cognitive decline, there are other equally important issues to consider.
A large-scale study conducted over 25 years and recently published in the journal Genomic Psychiatry shows that intelligence in childhood is closely correlated with cognitive ability later in life. They also uncovered complex genetic influences on cognitive abilities.
These are out of our control, but others can make a big difference too.
Although Kaiser was not involved in the study, he emphasized to MNT the importance of social bonds, which are often forgotten. “The negative health effects of social isolation and loneliness are increasingly well understood and widely recognized,” he explained.
“There is growing evidence that social isolation and loneliness increase the risk of high blood pressure, heart disease, stroke, weakened immune systems, anxiety, depression, cognitive decline, Alzheimer’s disease, and even death,” Kaiser said. added.
Additionally, he said a lack of social connection is associated with an increased risk of premature death as much as smoking 15 cigarettes a day.
Other factors he mentioned include quitting smoking cigarettes, managing stress levels, and minimizing junk food intake.
While it’s impossible to avoid stress completely, how we manage it can make a difference to our overall health and the health of our brains as we age.
For example, “a robust and rapidly expanding body of research captures the numerous benefits of meditation,” Kaiser told MNT.
Regarding food, Kaiser says:
“The association between the consumption of ultra-processed foods and increased risk of cardiovascular disease, metabolic syndrome, obesity, cognitive decline, and a wide range of chronic and age-related diseases is well established.”
He suggests a trip to “the ‘pharmacy’ where you can find the best medicine.”
The current media environment often focuses our attention on the interesting details of metabolic reactions and the delicate balance between specific micronutrients.
But Kaiser pointed out that there are other evidence-based risk factors for cognitive decline that people can focus on addressing.
To make his point, he recounted a recent interaction. “I was on a rideshare and the driver was listening to a podcast about longevity,” he began. “I found him to be extremely attentive to details such as micronutrients, metabolic profiles, and cutting-edge questions in longevity science.”
“I also noticed a pack of cigarettes and knew he was having a hard time quitting. We spent the last 15 minutes of the ride talking about resources and strategies for quitting. Hopefully now, I can stop smoking intermittently. I hope that through a combination of traditional fasting and various biohacks, you can find this fundamental way to live longer and finally kick the habit.”
