Calcium and Magnesium: The secret Dynamic Duo for a Sharp Mind

Welcome to the latest of Georgia’s gray area where I discuss the latest in brain health! Today, the spotlight is on two essential minerals—calcium and magnesium—and their significant roles in maintaining cognitive function as we age. These nutrients aren’t just important for your bones as is most commonly spoken about; they also play crucial roles in keeping your brain sharp and your memory intact. Let’s dive into how these minerals impact brain function, what recent research reveals about their importance in later life and of course finishing off with some tips for you!

Mind Your Minerals: The Effect of Calcium and Magnesium Brain Power

Calcium is often celebrated in the context of bone health, but did you know it is also super important for cognitive functions too? Primarily, calcium helps facilitate neurotransmission—the process through which nerve cells communicate with each other. When calcium levels are balanced, it supports neuronal excitability, which is essential for a healthy brain particularly regarding learning and memory. On the flip side, magnesium acts as a gatekeeper for calcium, opening and closing the door for calcium when appropriate, regulating its entry into cells. This balance is crucial because too much calcium can lead to overstimulation of nerve cells (they get too excited), which may cause damage. Magnesium deficiency can therefore impair mitochondrial function and reduce the brain's ability to combat oxidative stress—both of which are linked to cognitive decline. Additionally, magnesium plays a positive role in synaptic plasticity, which is the brain's ability to adapt and change during learning processes and build new connections [2].

In summary, calcium and magnesium are super important in the brain. While calcium promotes communication between neurons, magnesium ensures that this communication remains healthy and controlled. Together, they create a harmonious environment for optimal brain function.

New Insights into How Spermidine and Magnesium Boost Brain Health

Hypomagnesemia (low magnesium levels) and hypocalcemia (low calcium levels) are common issues particularly among older adults [2,3]. However, much of the existing research has primarily focused on dietary intake of these minerals rather than measuring their actual levels in the blood. Additionally, many studies have examined magnesium and calcium separately, without considering how they might interact together in the body. Understanding both serum levels and the combined effects of these nutrients is a growing, relatively novel area of research allowing us to gain a clearer picture of their impact on cognitive health in older populations.

Interestingly, a recent study noted this gap in research and assessed the importance of maintaining adequate levels of calcium and magnesium for brain health in older adults [4]. It was a relatively large study, looking at 1,220 hospitalized adults aged 60 and older, investigating specifically how calcium and magnesium levels in the blood related to brain function. They found that people with normal levels of these minerals scored better on cognitive tests compared to those with hypocalcemia) hypomagnesemia. Those with low calcium or magnesium performed significantly worse on tests that measure thinking and memory skills. Interestingly, health conditions like stroke and heart failure were linked to lower cognitive scores, while having high blood pressure seemed to help cognitive performance, likely linked to their benefit for synaptic plasticity- generation of new neuronal connections.

Another interesting point on this topic is that chronic inflammation and oxidative stress—common issues in older adults and often discussed as 'hallmarks of aging'—are exacerbated by deficiencies in these minerals [5,6]. For instance, magnesium deficiency has been linked to impaired mitochondrial ATP production, which is essential for energy supply in brain cells. Chronic inflammation can impair cognitive functions and is associated with various age-related diseases, including Alzheimer’s. To this point, this study revealed that participants with dementia were correlated with notably lower levels of both calcium and magnesium. There was an intriguing U-shaped relationship with magnesium: both too little and too much magnesium can lead to cognitive issues. This highlights how important it is to keep our calcium and magnesium levels balanced for brain health, especially in later years. Future research will hopefully expand on this research to allow us to take control of this relationship between calcium and magnesium and support our brains!

Don’t Be Deficient! Tips to Keep Your Calcium and Magnesium Levels Up

So how can you ensure you’re getting enough calcium and magnesium to support your brain health?

Here are some simple brain boosting tips:

• Eating a Balanced Diet: Incorporate foods rich in calcium and magnesium into your meals easy solution right? Great sources include:

• Calcium: Dairy products (milk, cheese), leafy greens (kale, broccoli), almonds, and fortified foods.

• Magnesium: Nuts (especially almonds), seeds (pumpkin seeds), whole grains (brown rice), legumes (beans), and, dark chocolate! Good news for me because I love a sweet treat.

Some more detail for you:

• Fortified Foods: Look for fortified foods that contain added calcium and magnesium. Many plant-based milks (like almond or soy milk), breakfast cereals, and even some brands of orange juice are fortified with these essential minerals. Just check the labels to ensure you’re getting the right amounts.

• Go for Dark Leafy Greens: An easy and cheap way to increase these minerals is adding more dark leafy greens to your meals. Vegetables like kale, collard greens, and bok choy are not only a delicious often overlooked addition to meals, but are rich in calcium and magnesium. I like add them to smoothies for an easy nutrient boost or sauté them with garlic and chilli as a side or addition to meals.

• Tofu and Tempeh: Tofu and tempeh are fantastic sources of calcium and magnesium, especially if you choose varieties made with calcium sulfate. Tofu or tempah in stir-fries, soups, salads or sandwiches are super easy, yummy and act as good meat substitutes if you are vegetarian or vegan!

• Snacks: If you are like me and love a good snack but are wary of keeping it healthy, consider a variety of seeds in your snack regime, or as an addition to meals. Chia seeds, sesame seeds, and pumpkin seeds are excellent sources of both calcium and magnesium. Sprinkle them on yogurt, blend them into smoothies, add them to salads for a nutritious crunch, or simply have a snack on them when needing to curb hunger cravings. Another good one for this is dark chocolate. It’s not only a delicious treat that feels indulgent but also a good source of magnesium. Look for chocolate that contains at least 70% cocoa for the best health benefits.

• Whole Grains: Switch to whole grains like quinoa, brown rice, or whole wheat bread. These grains are not only healthier but also provide more magnesium than their refined counterparts. Quinoa is particularly good as a base for salads or as a side dish- consider combining with your sauted leafy greens!

Other tips:

• Stay Hydrated: Sometimes dehydration can affect nutrient absorption. Ensure you are drinking plenty of water throughout the day. I am usually not great at this one as I always forget! But I have recently crocheted myself a bottle holder as an easy way to carry a source of water with me wherever I go and this has massively helped with my water intake as it is always on hand! Just an idea if you struggle with this while on the go.

• Consider Supplements: If you struggle to get enough from food alone, talk to your healthcare provider about supplements! They can help determine the right dosage for you to keep that all-important balance.

• Regular Check-Ups: Keep an eye on your nutrient levels through regular blood tests, especially if you’re over 60 or have any dietary restrictions.

• Limit Processed Foods: Highly processed foods often contain high levels of phosphorus but low levels of calcium and magnesium. Opt for whole foods whenever possible!!

So let’s raise a toast (with a glass of milk or a handful of nuts) to this tiny but mighty mineral duo! Cheers to easy ways to keeping our brains sharp and healthy as we age!

References:

References:

[1]  Gareri P, Mattace R, Nava F, De Sarro G. Role of calcium in brain aging. Gen Pharmacol. 1995 Dec;26(8):1651-7. doi: 10.1016/0306-3623(95)00043-7. PMID: 8745152

[2] Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Pharmaceutical Design, 16(7), 832-839

[3] Pchitskaya E, Popugaeva E, Bezprozvanny I. Calcium signaling and molecular mechanisms underlying neurodegenerative diseases. Cell Calcium. 2018 Mar;70:87-94. doi: 10.1016/j.ceca.2017

[4] Kravchenko G, Stephenson SS, Gutowska A, Klimek K, Chrząstek Z, Pigłowska M, Kostka T, Sołtysik BK. The Concurrent Association of Magnesium and Calcium Deficiencies with Cognitive Function in Older Hospitalized Adults. Nutrients. 2024; 16(21):3756.

[5] Sartori AC, Vance DE, Slater LZ, Crowe M. The impact of inflammation on cognitive function in older adults: implications for healthcare practice and research. J Neurosci Nurs. 2012 Aug;44(4):206-17. doi: 10.1097/JNN.0b013e3182527690

[6] López-Otín C, Blasco MA, Partridge L, Serrano M, Kroemer G. Hallmarks of aging: An expanding universe. Cell. 2023 Jan 19;186(2):243-278. doi: 10.1016/j.cell.2022.11.001. Epub 2023 Jan 3. PMID: 36599349