Post by alice on Oct 18, 2019 10:37:19 GMT -5
Thursday Oct 17, 2019
Magnesium's Importance to Brain Health
DIET: MAGNESIUM appears to do more to maintain brain health, prevent cognitive impairment (CI), and fight Alzheimer's Disease (AD), than previously thought. Learn how.
The results of one medically significant study spearheaded by Dr. Guosong Liu, one of the world's leading cognitive health researchers, suggest that elevation of brain magnesium through dietary intake of magnesium threonate exerts substantial positive effects on brain synapes in a mouse model of AD, actually restoring aging brains to their youthful conditions. The study is the first to show a mechanism for reversing cognitive decline in advanced stage AD mice, and is also the first to show an effective long-term treatment in AD mice.* More exciting, though, are the implications of this study for the potential for treating AD in humans.
Dramatic Effects on Memory & Synapses in the Lab
Commenting on his work, Dr. Liu said, "The body of our peer-reviewed and published work underscores that magnesium threonate can help maintain healthy brain activity. There is no doubt that magnesium threonate has dramatic effects in preventing synapse loss and reversing memory decline in mice with Alzheimer's disease.
Furthermore, he states, "There is no question that cognitive impairment is a major fear and health issue for the nation. People are living longer and they want to take steps to maintain the quality of their physical and mental health. Cognitive impairment can affect a person's memory, language, perception, ability to plan and carry out tasks, and judgment. A recently concluded double blind, placebo-controlled human study, the 'gold standard' of science, demonstrates that dietary supplementation of ... magnesium threonate, can significantly enhance human cognitive functions and decrease symptoms of cognitive impairments." The study is expected to be published in a leading peer-reviewed journal in 2014.
Dr. Peter Osborne, a Board Certified doctor of clinical nutrition, said, "Healthy cognitive function begins with a solid nutritional foundation. We know magnesium is essential to maintaining healthy brain functions. We know 50 million Americans are magnesium deficit because people do not eat enough foods that contain magnesium. We know that as we age our bodies naturally lose magnesium. For example, drinking coffee or caffeinated products increases the loss. This deficit must be replaced by taking a nutritional supplement."
How Much Magnesium is Healthy?
Recommended Dietary Allowances (RDAs) for Magnesium [1]
Age
Male
Female
Pregnancy
Lactation
Birth to 6 months
30 mg*
30 mg*
7–12 months
75 mg*
75 mg*
1–3 years
80 mg
80 mg
4–8 years
130 mg
130 mg
9–13 years
240 mg
240 mg
14–18 years
410 mg
360 mg
400 mg
360 mg
19–30 years
400 mg
310 mg
350 mg
310 mg
31–50 years
420 mg
320 mg
360 mg
320 mg
51+ years
420 mg
320 mg
*Adequate Intake (AI)
Sources of Magnesium
Food
Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially [1]. Selected food sources of magnesium are listed in Table 2.
Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L) [8].
Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body [2,9].
Selected Food Sources of Magnesium [10]
Food
Milligrams
(mg) per
Percent
DV*
Almonds, dry roasted, 1 ounce
80
20
Spinach, boiled, ½ cup
78
20
Cashews, dry roasted, 1 ounce
74
19
Peanuts, oil roasted, ¼ cup
63
16
Cereal, shredded wheat, 2 large biscuits
61
15
Soymilk, plain or vanilla, 1 cup
61
15
Black beans, cooked, ½ cup
60
15
Edamame, shelled, cooked, ½ cup
50
13
Peanut butter, smooth, 2 tablespoons
49
12
Bread, whole wheat, 2 slices
46
12
Avocado, cubed, 1 cup
44
15
Potato, baked with skin, 3.5 ounces
43
11
Rice, brown, cooked, ½ cup
42
11
Yogurt, plain, low fat, 8 ounces
42
11
Breakfast cereals, fortified with 10% of the DV for magnesium
40
10
Oatmeal, instant, 1 packet
36
9
Kidney beans, canned, ½ cup
35
9
Banana, 1 medium
32
8
Salmon, Atlantic, farmed, cooked, 3 ounces
26
7
Milk, 1 cup
24–27
6–7
Halibut, cooked, 3 ounces
24
6
Raisins, ½ cup
23
6
Chicken breast, roasted, 3 ounces
22
6
Beef, ground, 90% lean, pan broiled, 3 ounces
20
5
Broccoli, chopped and cooked, ½ cup
12
3
Rice, white, cooked, ½ cup
10
3
Apple, 1 medium
9
2
Carrot, raw, 1 medium
7
2
The U.S. Department of Agriculture's (USDA's) Nutrient Database Web site [10] lists the nutrient content of many foods and provides a comprehensive list of foods containing magnesium.
See magnesium & other brain-healthy supplements on Amazon.com.
Magnesium's Importance to Brain Health
DIET: MAGNESIUM appears to do more to maintain brain health, prevent cognitive impairment (CI), and fight Alzheimer's Disease (AD), than previously thought. Learn how.
The results of one medically significant study spearheaded by Dr. Guosong Liu, one of the world's leading cognitive health researchers, suggest that elevation of brain magnesium through dietary intake of magnesium threonate exerts substantial positive effects on brain synapes in a mouse model of AD, actually restoring aging brains to their youthful conditions. The study is the first to show a mechanism for reversing cognitive decline in advanced stage AD mice, and is also the first to show an effective long-term treatment in AD mice.* More exciting, though, are the implications of this study for the potential for treating AD in humans.
Dramatic Effects on Memory & Synapses in the Lab
Commenting on his work, Dr. Liu said, "The body of our peer-reviewed and published work underscores that magnesium threonate can help maintain healthy brain activity. There is no doubt that magnesium threonate has dramatic effects in preventing synapse loss and reversing memory decline in mice with Alzheimer's disease.
Furthermore, he states, "There is no question that cognitive impairment is a major fear and health issue for the nation. People are living longer and they want to take steps to maintain the quality of their physical and mental health. Cognitive impairment can affect a person's memory, language, perception, ability to plan and carry out tasks, and judgment. A recently concluded double blind, placebo-controlled human study, the 'gold standard' of science, demonstrates that dietary supplementation of ... magnesium threonate, can significantly enhance human cognitive functions and decrease symptoms of cognitive impairments." The study is expected to be published in a leading peer-reviewed journal in 2014.
Dr. Peter Osborne, a Board Certified doctor of clinical nutrition, said, "Healthy cognitive function begins with a solid nutritional foundation. We know magnesium is essential to maintaining healthy brain functions. We know 50 million Americans are magnesium deficit because people do not eat enough foods that contain magnesium. We know that as we age our bodies naturally lose magnesium. For example, drinking coffee or caffeinated products increases the loss. This deficit must be replaced by taking a nutritional supplement."
How Much Magnesium is Healthy?
Recommended Dietary Allowances (RDAs) for Magnesium [1]
Age
Male
Female
Pregnancy
Lactation
Birth to 6 months
30 mg*
30 mg*
7–12 months
75 mg*
75 mg*
1–3 years
80 mg
80 mg
4–8 years
130 mg
130 mg
9–13 years
240 mg
240 mg
14–18 years
410 mg
360 mg
400 mg
360 mg
19–30 years
400 mg
310 mg
350 mg
310 mg
31–50 years
420 mg
320 mg
360 mg
320 mg
51+ years
420 mg
320 mg
*Adequate Intake (AI)
Sources of Magnesium
Food
Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially [1]. Selected food sources of magnesium are listed in Table 2.
Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L) [8].
Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body [2,9].
Selected Food Sources of Magnesium [10]
Food
Milligrams
(mg) per
Percent
DV*
Almonds, dry roasted, 1 ounce
80
20
Spinach, boiled, ½ cup
78
20
Cashews, dry roasted, 1 ounce
74
19
Peanuts, oil roasted, ¼ cup
63
16
Cereal, shredded wheat, 2 large biscuits
61
15
Soymilk, plain or vanilla, 1 cup
61
15
Black beans, cooked, ½ cup
60
15
Edamame, shelled, cooked, ½ cup
50
13
Peanut butter, smooth, 2 tablespoons
49
12
Bread, whole wheat, 2 slices
46
12
Avocado, cubed, 1 cup
44
15
Potato, baked with skin, 3.5 ounces
43
11
Rice, brown, cooked, ½ cup
42
11
Yogurt, plain, low fat, 8 ounces
42
11
Breakfast cereals, fortified with 10% of the DV for magnesium
40
10
Oatmeal, instant, 1 packet
36
9
Kidney beans, canned, ½ cup
35
9
Banana, 1 medium
32
8
Salmon, Atlantic, farmed, cooked, 3 ounces
26
7
Milk, 1 cup
24–27
6–7
Halibut, cooked, 3 ounces
24
6
Raisins, ½ cup
23
6
Chicken breast, roasted, 3 ounces
22
6
Beef, ground, 90% lean, pan broiled, 3 ounces
20
5
Broccoli, chopped and cooked, ½ cup
12
3
Rice, white, cooked, ½ cup
10
3
Apple, 1 medium
9
2
Carrot, raw, 1 medium
7
2
The U.S. Department of Agriculture's (USDA's) Nutrient Database Web site [10] lists the nutrient content of many foods and provides a comprehensive list of foods containing magnesium.
See magnesium & other brain-healthy supplements on Amazon.com.
I am no longer able to hold your hand my beloved but I cherish the remembrance of your hand in mine...and the wonderful person that touched so many lives with joy. : )