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 increased 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 latest study takes a fresh look at these links using a slightly different approach.

Previous research on this topic relied on assessing dietary intake of micronutrients using, for instance, food frequency questionnaires.

This approach, while useful, is open to bias — people may forget what they have eaten, for instance. Additionally, these questionnaires only provide a snapshot of an individual’s diet over a day or a week, and diets can change significantly over months and years.

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.

If calcium and magnesium are linked to cognitive performance, it seems logical that supplements might benefit older adults. We put this question to Gervacio.

She suggested that “older adults who have low blood levels of these nutrients may benefit from supplements if they can’t get enough from their diet.” However, she also explained that it is best to get these nutrients from food where possible, and it is important to speak with a doctor before starting new supplements.

In agreement, Scott Kaiser, MD, who was also not involved in the recent stusy, told us that “taking supplements without proper medical supervision and monitoring may be dangerous to health.”

Kaiser, who is a board-certified geriatrician and director of geriatric cognitive health for the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA also explained how they “are careful to provide individualized recommendations balancing the risks and benefits for each supplement.”

In general, experts suggest that consuming vitamins and minerals in whole foods is better than taking supplements. Nikky Contractor, PhD, the global R&D leader at Amway, not involved in this research, provided some advice.

“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,” she told us.

“Fortified plant milk — almond, soy, oat, and rice — can also be considered,” added Gervacio.

As for magnesium, Contractor explained that “pumpkin seeds and chia seeds are great sources of magnesium, along with green leafy vegetables.”

Gervacio told us that “almonds are rich in calcium and also provide protein and healthy fats while chia seeds can be added to smoothies, yogurt, or oatmeal.”

While this research is fascinating and provides potential new avenues to reduce the risk of cognitive decline, there are other, equally important matters to consider.

A large-scale study conducted over 25 years, and recently published in the journal Genomic Psychiatry, shows that intelligence as a child is tightly correlated with cognitive performance in older age. They also unearthed complex genetic influences on cognitive performance.

Although these are beyond our control, others can also make a substantial difference.

Kaiser, who was not involved in this study, highlighted to MNT the often-forgotten importance of social bonds. “The negative health impacts of social isolation and loneliness are increasingly well understood and widely appreciated,” he explained.

“A growing body of evidence indicates that social isolation and loneliness increase risks of high blood pressure, heart disease and strokes, a weakened immune system, anxiety, depression, cognitive decline, Alzheimer’s disease, and even death,” Kaiser added.

He further told us that a lack of social connections is linked to an increased risk of early death on a par with smoking 15 cigarettes a day.

Other factors he mentioned include: stopping smoking tobacco, managing stress levels, and minimizing junk food consumption.

Smoking damages many of the systems of the body, including heart health, which is intimately tied to brain health.

And while avoiding stress completely is impossible, how we manage it can make a difference to our overall health, and the health of our brain as we age.

For instance, “a robust and rapidly expanding body of research captures the numerous benefits of meditation,” Kaiser told MNT.

As for diet, according to Kaiser:

“There are well-established links between ultraprocessed food consumption and increased risk of cardiovascular disease, metabolic syndrome, obesity, cognitive decline, and a broad range of chronic and age-related conditions.”

He suggests a trip to the “‘farmacy,’ where you can find the best medicine.”

In the current media landscape, our attention is often drawn to the fascinating minutiae of metabolic responses and the delicate balance between specific micronutrients.

However, Kaiser pointed out that there are also other evidence-based risk factors for cognitive decline that people can focus on addressing.

To underline his point, he recounted a recent interaction. “I was in a rideshare where the driver was listening to a podcast about longevity,” he began. “I noticed him paying very close attention to details around micronutrients, metabolic profiles, and questions at the leading edge of longevity science.”

“I also noticed a pack of cigarettes and learned that he’s been struggling to quit smoking. We spent the last 15 minutes of our ride talking about resources and strategies to quit smoking; hopefully, now, along with his intermittent fasting and various biohacks, he’ll find his way to cover this fundamental longevity essential and finally kick the habit.”

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 ultraprocesed food intake, manage stress, and quit smoking.