Which Is Better for Your Brain?

Magnesium and omega-3s have a unique impact on brain health. Omega-3 contributes to brain development, while magnesium supports mood and stress management.

Although omega-3s play a more direct role in brain development, both omega-3s and magnesium are necessary for healthy brain function, mood regulation, and more.

Low levels of magnesium and omega-3 have been linked to depression. Additionally, magnesium and omega-3s also regulate inflammation in the brain, which may protect against neurodegenerative diseases like dementia.

Magnesium supports normal brain function and helps regulate inflammation in the brain. This can lead to benefits including:

• Protection against inflammation and brain diseases: Magnesium deficiency is linked to chronic low-grade brain inflammation, which can increase the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease. People with these conditions tend to have lower magnesium levels than those who do not have them.
• Better regulation of stress and mood: Magnesium plays a role in the stress response. Low levels can increase stress, which can negatively impact mental health and lead to mood changes, anxiety and depression.
• Support for healthy sleep: Maintaining optimal magnesium levels can improve sleep quality, which is essential for healthy brain function.

Omega-3s may protect against cognitive decline and support brain function, especially in older adults. Here are some ways they affect brain health:

• Support brain development: Omega-3s are necessary for fetal brain development; Pregnant women are recommended to take omega-3 supplements to maintain optimal levels of DHA and EPA. Omega-3s are also essential for lifelong brain health.
• Regulate brain inflammation: Omega-3s are essential for regulating brain inflammation, which is essential for overall brain health and reducing the risk of neurodegenerative diseases. Low levels of omega-3 are linked to several neurological disorders, including attention-deficit/hyperactivity disorder (ADHD), autism, bipolar disorder, depression and dementia.
• Protecting yourself against cognitive decline: DHA supplementation may reduce cognitive decline in people with mild cognitive impairment, and EPA and DHA supplementation may slow cognitive aging in people with healthy brains.
• Improve brain function: Omega-3 supplements may improve attention and memory in older adults and children.
• May reduce symptoms of depression: Omega-3 supplementation may have beneficial effects on depressive symptoms.

Good sources of magnesium include spinach, pumpkin seeds, Swiss chard, chia seeds, black beans and almonds.

Seafood is the main source of omega-3 fatty acids DHA and EPA. EPA and DHA are concentrated in fish and shellfish such as salmon, herring, sardines and oysters.

In addition to food sources, omega-3 and magnesium are available in supplement form. Omega-3 supplements typically provide 500 to 1,200 milligrams (mg) of EPA and DHA combined per serving.

Magnesium supplements typically contain 100 to 150 milligrams of magnesium per capsule or pill. There are several forms of magnesium. Magnesium citrate, acetyltaurate, glycinate, L-threonate, and malate are better absorbed than other forms, such as magnesium oxide and sulfate.

Magnesium and omega-3 supplements are considered safe and are not associated with many unwanted side effects. But it’s important that you don’t take too much of either supplement.

Omega-3: The U.S. Food and Drug Administration (FDA) recommends keeping your combined intake of EPA and DHA at 3 grams (g) per day, with no more than 2 grams per day from supplements. Higher doses could weaken your immune system and inhibit blood clotting, which can lead to bleeding problems.

Magnesium: While consuming high levels of magnesium through food is safe, you can consume too much magnesium from supplements. The tolerable upper intake (UL) for magnesium from supplements is 350 milligrams per day. Too much extra magnesium can cause side effects like diarrhea and abdominal cramps. Very high doses of magnesium supplements can lead to magnesium toxicity, which can be fatal. However, this is rare.