Boosting Brain Health with Magnesium

Magnesium is one of the most underrated nutrients out there, especially when it comes to brain health. In his podcast episode on food and supplements for brain health, Dr. Andy Galpin—a professor of kinesiology and expert in human performance—explains why this mighty mineral is essential for keeping your brain and body running smoothly. Known for his science-backed approach to optimizing health, Dr. Galpin breaks down the importance of magnesium in a way that’s both relatable and actionable.

Why Magnesium is a Big Deal

Magnesium is involved in over 600 bodily functions, including:

• Cell signaling – The way your cells communicate.

• Vascular function – Helping your blood vessels work efficiently.

• ATP production – Creating energy for your body.

• Protein synthesis – Building and repairing muscle.

• Neuroplasticity, learning, and memory – Crucial for brain function.

Basically, if something is happening in your body, magnesium is probably playing a part. Its role in brain health is particularly significant, especially when it comes to protecting the brain before and after injury.

The Risks of Magnesium Deficiency

Dr. Galpin emphasized that being low on magnesium is no joke. It’s linked to a bunch of health issues, including:

• Type 2 diabetes

• Metabolic syndrome

• High blood pressure

• Headaches and migraines

• Heart disease

• Depression and anxiety

One of the standout points he made is that magnesium helps control brain excitability, which is crucial after a brain injury. Without enough magnesium, the brain is at higher risk of excitotoxicity—a situation where nerve cells get overly excited and can get damaged or die.

Why Magnesium is a Top Tier Supplement

If you look at any sports performance advice, magnesium is almost always recommended. It’s recognized as a top-tier supplement because of its broad benefits, including enhanced recovery, improved sleep, and better brain function. Dr. Galpin made it clear that magnesium isn’t just for athletes—it’s beneficial for anyone looking to optimize their health.

Magnesium and Brain Injuries

Dr. Galpin highlighted some fascinating research about magnesium’s role in brain injuries, particularly traumatic brain injuries (TBI):

• There’s a noticeable drop in magnesium levels around neurons after a TBI.

• The more severe the drop, the worse the behavioral and cognitive symptoms.

• Animal studies link low magnesium to brain swelling, memory issues, and cognitive decline.

• In a human study, kids with acute TBIs who took 400 mg of magnesium twice daily had reduced concussion severity just 48 hours after the injury. However, another study using intravenous magnesium didn’t show the same benefit, possibly due to differences in how the body absorbs it.

The takeaway? While research is still ongoing, magnesium shows promising potential in reducing TBI symptoms. And since it’s generally safe and offers so many other health benefits, Dr. Galpin ranks it high on his list of recommended supplements.

How Much Magnesium Should You Take?

Dr. Galpin suggests:

• Dosage: 400 mg per day

• Timing: It doesn’t matter much—morning or night is fine. Some people prefer to take it at night because it can aid sleep, although not everyone notices this effect.

• Types of Magnesium: There are several forms, including:

  • Magnesium threonate – Popular lately but needs more research.

  • Magnesium bisglycinate – Often easier on the stomach.

  • Magnesium malate – Good overall choice.

• He noted that all forms generally work well, so choose the one that suits you best.

Possible Side Effects

The main issue to watch out for is gastrointestinal (GI) distress. However, bisglycinate, malate, and threonate are usually well-tolerated, so you shouldn’t experience too many issues with these forms.

Food Sources of Magnesium

If you prefer getting magnesium from food rather than supplements, you’ll need to eat quite a bit of certain foods. The best sources include:

• Pumpkin seeds – About 200 mg per 100 grams (roasted).

• Chia seeds

• Almonds

• Spinach

However, reaching the recommended 400 mg through food alone can be challenging. For example, you’d need to eat 200 grams of roasted pumpkin seeds to hit that mark, which is a lot for most people. That’s why supplements are a practical and effective way to ensure you’re getting enough.

Magnesium is a well-researched mineral with wide-ranging benefits, from energy production to brain health. Dr. Galpin emphasized its safety and effectiveness, making it a smart choice for almost everyone. It’s affordable, easy to find, and supports overall health and performance. If you’re not getting enough through food, a supplement is a convenient option. Your brain and body will thank you!

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.