We were excited to read a recent news report highlighting how getting enough Magnesium can significantly decrease brain shrinkage as we age and reduce the risk of dementia and cognitive disorders.

The study published in The European Journal of Nutrition in March 2023 examined the association between dietary Magnesium intake, brain volumes and white matter lesions (WMLs) in people of middle to early old age. [1]

Their findings show that the protective effects of Magnesium may begin in the 40s or even earlier. So, for this reason, ensuring you have optimal Magnesium intake at all stages of life is beneficial.

However, the recommended daily amount of Magnesium set by the governing bodies is relatively low – in the U.K., it’s 300mg a day for men (aged 19 to 64 years) and 270mg a day for women (aged 19 to 64 years).

In Western countries, up to 80 per cent of the population is Magnesium deficient. This is important to know, as Magnesium deficiency can make you more vulnerable to imbalances and disease in the body.

For this reason, it is important to consider supporting your daily magnesium intake, as many of us aren’t getting enough from food alone.

At Naturally Healthy News, we’ve highlighted the importance of increasing your Magnesium intake for a number of years. We even wrote a book about Magnesium called ‘The Magnesium Manual: The Forgotten Mineral Every Body Needs’, mentioning how this mineral can benefit your health.

The three main reasons why Magnesium is missing from the human body include the following:

1. Mineral depletion in the soil
2. Eating unnatural foods in your diet
3. Excessive mineral excretion

Magnesium deficiency may manifest in various short-term symptoms, including anxiety, fatigue, muscle weakness and spasms, irregular or rapid heartbeat, poor coordination and even poor memory or cognitive function.

Long-term magnesium deficiency may manifest in more serious memory and cognitive decline.

Therefore, to maintain good brain health and memory, consider taking Magnesium and other nutrients that can support healthy cognition.

Consider Transdermal Magnesium

It can be challenging to get enough Magnesium from food sources alone. Studies show that transdermal magnesium is often more effective than oral supplementation, as it bypasses digestion.

Applying Magnesium to the skin, such as via a lotion, oil or soaking in bath flakes, ensures it is rapidly absorbed into the bloodstream, which can take maximum effect in the body’s cells.

For this reason, Transdermal Magnesium is considered a superior supplement method compared with oral consumption.
Along with using a topical magnesium product, consider the following nutrients to support brain health…


Lutein and Zeaxanthin are potent carotenoids that can act as antioxidants and anti-inflammatory agents. They are especially beneficial for decreasing the risk of eye disease. Recent research also suggests that taking Carotenoids can help to protect brain function against the effects of ageing, especially for those in young and middle adulthood.

Eating a diet high in leafy greens may help increase carotenoid concentrations, which has been correlated with better neural responses to and performance on specific tests of attention control.

Findings suggest that middle-aged participants had lower peak neural activity during cognitive testing when compared to younger participants. Brain function was also found to have improved in those with higher concentrations of Lutein in the brain.

These findings are exciting because they suggest that greater concentrations of Lutein in the brain may help to protect cognitive function against the effects of ageing during young and middle adulthood. [2]


Several studies have shown that taking a Lutein and Zeaxanthin supplement for at least six months may help to improve visual memory and learning in adults with self-reported cognitive complaints. [3]

Krill Oil

As it provides nutrient-rich D.H.A. and E.P.A., Krill Oil is recommended for improving cognitive function, strengthening the heart, along with reducing pain and inflammation.

Our brain consists of phospholipids rich in fatty acids Omega-3s and choline, which play vital roles in cellular function, nerve signalling, cognitive health and function.

Brain cells with higher levels of Omega-3 in their membranes are also thought to communicate better with other cells, an essential process for brain function. [4]

Liposomal Curcumin

Several studies highlight how people who take Curcumin have experienced significant improvements in their memory and attention abilities. [5] As a powerful antioxidant and anti-inflammatory, Curcumin can boost levels of the brain hormone BDNF, which increases the growth of new neurons and may help to fight various degenerative processes in the brain.


Another antioxidant that can help to keep your brain healthy is Resveratrol. This has been shown to have neuroprotective properties that may help to slow age-related cognitive decline. Research also indicates that Resveratrol may help to offer some protection against Alzheimer’s Disease by inhibiting beta-amyloids – protein fragments linked to the development of Alzheimer’s. [6]

By following a healthy diet and lifestyle and taking the recommended nutrients above, you can support your brain health to achieve long-term cognitive function.

[1] https://link.springer.com/article/10.1007/s00394-023-03123-x
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8223987/
[3] https://www.frontiersin.org/articles/10.3389/fnut.2022.843512/full
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9641984
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/
[6] https://pubmed.ncbi.nlm.nih.gov/25851110/

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