New research suggests that increasing magnesium intake may help protect brain health and reduce dementia risk. A study published in the European Journal of Nutrition found that people consuming over 550 milligrams of magnesium daily had brains that appeared approximately one year younger by age 55 compared to those with normal intake.

Researchers analyzed data from more than 6,000 cognitively healthy UK participants aged 40 to 73, tracking magnesium consumption through dietary questionnaires over 16 months. The findings showed a 41% increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and delayed dementia onset. Lead researcher Khawlah Alateeq noted that brain-protective effects may begin as early as your 40s.

The study also revealed gender differences, with women—particularly post-menopausal women—showing greater benefits from higher magnesium intake. Experts suggest this may be due to magnesium's role in reducing inflammation and supporting the blood-brain barrier. While dietary magnesium from foods like nuts, seeds, leafy greens, and dairy is considered safe at higher levels, experts recommend consulting healthcare providers before supplementing.