• Cognitive decline is a normal part of aging, but not everyone declines at the same rate.
• A new study investigates the relationship between cognitive performance and levels of magnesium and calcium in the blood.
• The researchers conclude that lower levels of these micronutrients are associated with poorer cognitive performance in people over 60.
A new study, published in the journal Nutrients, investigates factors associated with cognitive performance in older adults. In agreement with previous research, it finds that age, body mass index (BMI), and chronic heart failure are all associated with changes in thinking skills.
They also showed that lower blood calcium and magnesium levels are linked to poorer performance in cognitive tests.
Cognitive decline is not inevitable. As we age, our body’s systems and organs slowly change, including the brain. Cognitive decline—a slow deterioration in thinking abilities—is common. However, it is not inevitable, and some people maintain good mental performance well into their later years.
It is important to distinguish between cognitive decline, which is considered a normal part of aging, and dementia, which is not. Although dementia generally begins with cognitive decline, not everyone with cognitive decline will develop dementia.
Still, cognitive decline can make everyday life more challenging. So, as the average age in the West steadily increases, understanding the factors that contribute to cognitive decline is vital.
Recently, deficiencies in magnesium and calcium have grabbed researchers’ attention.
Studies suggest that people who consume more magnesium in their diet have better cognitive abilities in older age.
The data on calcium intake are a little more mixed, though. Some research suggests that calcium intake reduces dementia risk, whereas other studies suggest that calcium supplements may increase risk for some older adults.
To make matters more confusing, some research suggests that the ratio of magnesium to calcium may play a role in brain health as we age.
The new study takes a more direct approach. It is the first of its kind to directly measure levels of calcium and magnesium in blood—a much more reliable method of assessing nutrient status. This, the authors hope, might provide clearer answers.
What did the study find about calcium, magnesium, and brain health? In agreement with previous research, the scientists found that higher age and the occurrence of heart failure were associated with poorer cognitive performance in the cohort. Also, a higher BMI was linked to better performance.
They also found that those with lower levels of magnesium or calcium in their blood performed worse on two different cognitive tests. Participants scored lower on the Mini-Mental State Examination (MMSE) and Clock-Drawing Test (CDT).
Interestingly, those with healthy magnesium levels but low calcium levels also performed poorly. However, individuals with low magnesium but healthy calcium levels did not have such pronounced cognitive impairment.
What are some dietary sources of magnesium and calcium? In general, experts suggest that consuming vitamins and minerals in whole foods is better than taking supplements.
The best sources of dietary calcium are milk, cheese, and yogurt. Luckily for vegans, vegetarians, and those who are lactose intolerant, soybeans, firm tofu, and spinach are also good sources of calcium.
Fortified plant milk—almond, soy, oat, and rice—can also be considered.
As for magnesium, pumpkin seeds and chia seeds are great sources of magnesium, along with green leafy vegetables.
In short, according to the new study, lower levels of magnesium and calcium in the blood of older adults is associated with poorer cognitive performance. This result adds to our current understanding of factors that influence cognitive decline.
The best advice to keep the brain healthy as we age is to focus on consuming a wide variety of whole foods, minimize ultra-processed food intake, manage stress, and quit smoking.
Source: Excerpted from an article written by Tim Newman — Fact checked by Kevin Cyr, MD at https://www.medicalnewstoday.com/articles/low-calcium-magnesium-levels-tied-to-poorer-cognitive-performance . . .
