Almost 80% of Spaniards do not get enough magnesium in their diet, according to data from a study by the Spanish Nutrition Foundation published in Nutrients. A similar number, according to some investigations, does not cover the daily football recommendation.
Both minerals are micronutrients: a series of substances present in our body it must work properly but it is unable to produce them on its own, so it must obtain them from our usual diet. When their deficiency is serious and prolonged, negative consequences for our health can occur.
Minerals and cognitive performance
This is confirmed by a study also published in the same academic journal, which wanted to investigate the factors associated with cognitive deterioration in adults over 60and found that hypocalcemia and hypomagnesemia (excessively reduced levels of calcium and magnesium in the body, respectively) are related to worse cognitive performance.
This finding is in line with previous evidence that found that people who consumed more magnesium in their diet demonstrated this better cognitive faculties with advanced age. The issue is more complex in the case of calcium: while some research has found that reduced calcium levels increase the risk of dementia, others have concluded that the use of calcium supplements could increase it. There are even studies that suggest that what might play a role in brain health is the ratio of calcium to magnesium.
On this occasion the researchers decided to study the question not based on participants’ reports of what they had eaten, but rather on the consumption blood measurements of calcium and magnesium levelsmuch more direct and reliable data.
Reduced levels in people with dementia
To do this, they recruited 1,220 hospital patients (mostly women) over the age of 60 and hospitalized at the time of the study and analyzed samples of their blood and medical history. Likewise, too They measured their body mass index and assessed their cognitive performance using two different tests.
After cross-referencing all the data, they obtained that, as indicated by previous evidence, advanced age and the appearance of heart problems (in particular heart failure) were associated with worse cognitive performance in the cohort studied. They also found that people with lower magnesium levels had worse cognitive performance on average than those with normal levels. Interestingly, the deterioration was much less marked in individuals who had normal calcium levels but reduced magnesium levels.
The relationship appeared not only in people with cognitive impairment, but also in those whose cognitive scores indicated this they suffered from dementia They also showed reduced levels of calcium and magnesium in the blood.
Sources of calcium and magnesium in the diet
Experts generally agree that the consumption of vitamins and minerals should preferably occur through the foods that make up our diet, rather than through supplements. The latter should reserved for people with specific dietary or metabolic problems and consumed on the advice of a professional.
So, some common sources of calcium in the diet They include milk, cheese and yogurt; There are also vegetarian sources such as soybeans, spinach or firm tofu. there are many milks of plant origin (almonds, soy, oats, rice…) that are sold enriched with the mineral.
As for magnesium, there are some great options pumpkin or chia seedsalong with leafy greens (kale, spinach, kale…) and almonds.
References
Olza J, Aranceta-Bartrina J, González-Gross M, Ortega RM, Serra-Majem L, Varela-Moreiras G, Gil Á. Reported dietary intake, disparity between reported consumption and level needed for adequacy, and dietary sources of calcium, phosphorus, magnesium, and vitamin D in the Spanish population: results of the ANIBES study. Nutrients (2017). DOI: https://doi.org/10.3390/nu9020168.
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How can dietary choices impact cognitive health as we age?
Interview between Time.news Editor and Nutrition Expert Dr. Laura Medina
Editor: Welcome, Dr. Medina. Thank you for joining us today. Recent studies have highlighted a concerning trend in Spain, where nearly 80% of the population isn’t getting enough magnesium. What do you think are the primary reasons for this deficiency?
Dr. Medina: Thank you for having me. One of the primary reasons for magnesium deficiency in Spain and many other countries is the overall dietary quality. Many people consume processed foods that are lower in essential nutrients, including magnesium. Additionally, the traditional Mediterranean diet, known for its health benefits, is sometimes altered; with fewer whole grains, nuts, seeds, and leafy greens that are rich in magnesium.
Editor: That makes sense. We also learned that many Spaniards don’t meet their daily calcium requirements either. How do these two minerals work together in the body?
Dr. Medina: Great question! Calcium and magnesium are both crucial for many bodily functions, including muscle function, nerve signaling, and bone health. They work synergistically; for instance, magnesium helps regulate calcium levels in the body. If one is out of balance, it can affect the other, which may lead to various health issues, including cognitive decline.
Editor: Speaking of cognitive decline, the recent studies indicate a connection between low magnesium levels and worse cognitive performance, especially in older adults. Can you shed some light on this?
Dr. Medina: Absolutely. The study you mentioned suggests that lower levels of magnesium are associated with cognitive impairment and even dementia in older adults. Magnesium plays a vital role in neurotransmitter function and overall brain health. Essentially, a lack of this mineral may hinder cognitive processes, highlighting the importance of maintaining adequate magnesium levels as we age.
Editor: That’s alarming. As for calcium, there seems to be conflicting research regarding its supplementation. Some studies indicate it may increase the risk of dementia, while others claim reduced levels can contribute to cognitive issues. What’s your take on this?
Dr. Medina: This is indeed a complex issue. While adequate calcium levels are essential for brain health, the relationship is not straightforward. Some studies suggest that excessive calcium supplementation might lead to negative cognitive effects, potentially due to the disruption of the calcium-to-magnesium ratio. It’s crucial for individuals to consult healthcare professionals before starting any supplementation and aim to get these minerals from a balanced diet instead.
Editor: If someone wants to improve their magnesium and calcium intake through diet, what are your top recommendations?
Dr. Medina: For calcium, I recommend incorporating dairy products like milk, yogurt, and cheese. For those who are vegan or lactose intolerant, fortified plant milk and leafy greens like kale and spinach are excellent alternatives. As for magnesium, foods like nuts (especially almonds), seeds (pumpkin and chia), whole grains, and dark chocolate are fantastic sources. It’s also beneficial to consume a variety of foods to ensure a balanced intake of both minerals.
Editor: You mentioned that supplements should be reserved for individuals with specific dietary needs. Can you elaborate on that?
Dr. Medina: Certainly! Supplements can have their place, especially for individuals who have specific metabolic problems or dietary restrictions that prevent them from obtaining enough nutrients from food. For example, individuals with conditions that affect absorption or those on restrictive diets might benefit from targeted supplementation. However, it’s always best to discuss these options with a healthcare provider to avoid potential risks associated with excessive intake.
Editor: Thank you, Dr. Medina. It seems that attention to our dietary habits can play a significant role in not just physical health but also cognitive health as we grow older.
Dr. Medina: Absolutely! A well-balanced diet rich in essential minerals like magnesium and calcium can have profound impacts on both cognitive and overall health. Prioritizing whole foods over processed options is crucial for maintaining optimal nutrient levels.
Editor: Thank you for your valuable insights today, Dr. Medina. This information is vital for our readers, especially as they consider their dietary choices.
Dr. Medina: Thank you for having me! I hope this encourages people to evaluate their diets and make informed choices for better health.