How To Boost Your Memory With Magnesium

Magnesium is a trace mineral known for its role in maintaining strong bones. Magnesium also inhibits calcium deposits along the walls of your arteries, which may protect your arteries against damage caused by blood pressure fluctuations. This mineral may also help correct memory loss, particularly during middle age, according to "Neuron," an MIT publication. Simple strategies help you increase your magnesium intake to prevent or reverse memory loss.

Step 1

Add avocado slices to wraps, sandwiches, salads and burritos. Avocados are rich sources of natural magnesium. They also contain oleic acid, a monounstaurated fat that may help clear fatty deposits in your circulatory system, according to Phyllis Balch, C.N.C, author of "Prescription for Nutritional Healing." This may increase blood circulation to your brain and improve learning and memory.

Step 2

Make fruit smoothies in a blender and store in insulated containers for commutes, snacks or post-workout beverages. Several fruits commonly used in smoothies, including apples, bananas, peaches and grapefruit, are abundant sources of dietary magnesium. They also contain antioxidants, such as vitamins C and A, which may prevent free radical damage to your brain cells. This may help prevent additional memory loss.

Step 3

Use tofu in stir-fries, casseroles, breakfast dishes, curries and wraps instead of pork or beef. Tofu, a rich source of magnesium, is a meat replacement made by heating soybean milk to form curds. This meat replacement also provides protein that your body uses as energy for cognitive function and memory.

Step 4

Pack unsalted seeds and nuts in your briefcase, backpack or travel bag for snacks. Magnesium is found in seeds and nuts such as walnuts, pumpkin seeds, Brazil nuts, almonds, sesame seeds and pistachios. Like tofu, nuts and seeds are rich sources of protein for memory and learning.

Step 5

Take magnesium supplements or eat dark green leafy vegetables. Aim for a daily intake of 400 mg of magnesium to help reverse memory loss, "Neuron" states. Lower daily intake of magnesium may cause a deficiency that inhibits the activity of brain receptors; however, magnesium deficiency is rare.

Tips and Warnings

Limit your consumption of foods containing oxalic acid, including rhubarb, Swiss chard and spinach. Oxalic acid inhibits magnesium absorption.
Talk to your doctor before increasing your magnesium intake if you take prescription antibiotics. Magnesium may interfere with the activity of these medications.