How many supplements do you consume daily? One? Five? Fifteen? The temptation to accumulate them is strong, especially when you hear that a particular supplement could prevent or cure specific health conditions. This urge is often fueled by social media influencers who continuously promote the latest “must-have” pills and powders, frequently based on sponsorships rather than science.
However, when you delve into the research, the reality is more nuanced. Many supplements fail to meet the bold claims on their labels. Yet, magnesium and fish oil are exceptions due to their potential health benefits. Fish oil, which is high in omega-3 fatty acids, has been associated with a reduced risk of heart disease and might aid in protecting your brain as you age. Although obtaining omega-3s from whole foods like fatty fish (such as salmon and mackerel), nuts, and seeds is preferable, a fish oil supplement can bridge the gap if your diet lacks these nutrients.
Magnesium is another vital nutrient to consider. While you can naturally acquire magnesium from foods like seeds, beans, and whole grains, many individuals still fall short. Supplementing with magnesium may promote blood vessel health and decrease brain inflammation.
How magnesium and fish oil enhance your brain health
As you age, oxidative stress and inflammation can negatively impact the brain, affecting memory, mood, and overall cognitive function. While exercise and other healthy habits are crucial for maintaining a sharp brain, researchers are also investigating how certain nutrients can shield the brain from age-related deterioration.
According to a 2023 article in the International Journal of Molecular Sciences, magnesium elevates levels of brain-derived neurotrophic factor (BDNF), a protein vital for learning, memory, and emotional well-being. Magnesium also helps regulate brain signals and protects the brain from stress and damage. Low magnesium levels have been associated with brain inflammation, depression, and neurodegenerative diseases such as Alzheimer’s.
Magnesium L-threonate, a particularly promising form of magnesium, is better absorbed by the body. In a 2022 study in Nutrients, participants took 1,200 milligrams of magnesium L-threonate daily (along with vitamins D3, C, and B6). After just 30 days, they demonstrated significant improvements in memory, particularly among older adults.
Polyunsaturated fatty acids such as omega-3s aid in reducing inflammation and stress markers in the brain while enhancing the brain’s capacity to adapt and form new connections. A 2020 Nutrients study provided older adults with mild cognitive impairment a high-dose omega-3 and omega-6 supplement for six months. Compared to those on a placebo (olive oil), the supplement group experienced notable improvements in memory, attention, physical strength, and walking ability. They also reported feeling more energetic throughout the day.
How omega-3s and magnesium benefit your heart
You can reduce your risk of heart disease through healthy habits such as regular exercise, avoiding smoking, limiting alcohol, and consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. These lifestyle choices help manage blood pressure, blood sugar, and cholesterol. Omega-3 fatty acids, found in fish oil, have anti-inflammatory properties that protect the cardiovascular system. According to a 2022 review in Frontiers in Cardiovascular Medicine, omega-3s help reduce inflammation, safeguard heart cells from damage, and support healthy blood vessels. They may also lower triglycerides, decrease blood clotting, stabilize heart rhythms, and enhance heart muscle function.
However, research on fish oil supplements has yielded mixed results. In a 2017 article in Circulation, the American Heart Association suggested that omega-3 supplements might reduce the risk of death from heart-related causes in individuals with existing heart disease, particularly after a heart attack. Those with heart failure may also benefit from fish oil to lower their risk of hospitalization or death. However, for healthy individuals, fish oil supplements do not seem to prevent heart disease.
Low magnesium levels have been linked to high blood pressure, inflammation, poor blood vessel function, and high cholesterol. A 2018 review in Atherosclerosis found that magnesium supplements can improve vascular function and slow the progression of artery thickening. Similarly, a 2012 review in the European Journal of Clinical Nutrition reported that taking at least 370 milligrams of magnesium per day may lead to small but significant reductions in blood pressure.
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