Magnesium, a mineral, is an absolute must for proper brain function. It aids neuron metabolism and boosts the effectiveness of certain antioxidants. Magnesium may also play a role in the prevention of Alzheimer’s disease. Studies show that the brains of most Alzheimer’s patients are deficient in magnesium but excessively high in calcium. In healthy brains, the two minerals have a relatively equal ratio. Higher magnesium intakes have been linked to a lower risk of stroke.
Magnesium can be found in a wide variety of foods. The best sources include legumes, almonds, avocados, toasted wheat germ, wheat bran, fish, seafood, fruits, fruit juice, pumpkin seeds, and whole grains. Green vegetables, especially cooked spinach, can be good sources too.
Magnesium deficiency can result from an increase in urine output (like that caused by diuretics), poorly controlled diabetes, and alcoholism. People who suffer from migraine headaches may also be magnesium deficient. In one study, migraine patients who took 600 milligrams of magnesium per day for twelve weeks went from three attacks per month down to two. Migraine patients who were given the placebo noticed no change in the number of headaches.
Too much magnesium is not harmful unless the mineral is not excreted properly due to disorders such as kidney disease. The UL (upper limit) for magnesium is 350 milligrams per day for adults over eighteen.