The Two Supplements That Can Improve Your Heart And Brain Health When Taken Together

How many supplements do you take each day? One? Five? Fifteen? It's easy to get caught up in the hype, especially when you hear that a certain supplement might prevent or even heal specific health conditions. The urge to stock up can be strong, especially with social media influencers constantly promoting the latest "must-have" pills and powders, often backed by sponsorships, not science.

But if you dig into the research, the truth is a little more complicated. Many supplements don't live up to the bold claims on their labels. Yet magnesium and fish oil stand out for their potential health benefits. Fish oil, rich in omega-3 fatty acids, has been linked to a lower risk of heart disease and may help protect your brain as you age. While it's always best to get omega-3s from whole foods like fatty fish (think salmon and mackerel), nuts, and seeds, a fish oil supplement can help fill the gap if you're not getting enough through your diet.

Magnesium is another nutrient worth paying attention to. You can get magnesium naturally from foods like seeds, beans, and whole grains, but many people still fall short. Supplementing with magnesium may help support the health of your blood vessels and reduce inflammation in the brain.

As you get older, oxidative stress and inflammation can take a toll on the brain, affecting memory, mood, and overall cognitive function. While exercise and other healthy habits play a key role in keeping your brain sharp, researchers are also exploring how certain nutrients can help protect the brain from age-related decline.

According to a 2023 article in the International Journal of Molecular Sciences, magnesium boosts levels of brain-derived neurotrophic factor (BDNF), which is a protein essential for learning, memory, and emotional well-being. Magnesium also helps regulate brain signals and shields the brain from stress and damage. Low magnesium levels have been linked to brain inflammation, depression, and neurodegenerative conditions like Alzheimer's disease.

One particularly promising type of magnesium is magnesium L-threonate, which 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 showed noticeable improvements in memory, especially among older adults.

Polyunsaturated fatty acids such as omega-3s help lower inflammation and stress markers in the brain while supporting the brain's ability to adapt and form new connections. A 2020 Nutrients study gave older adults with mild cognitive impairment a high-dose omega-3 and omega-6 supplement for six months. Compared to those who took a placebo (olive oil), the supplement group experienced meaningful improvements in memory, attention, physical strength, and walking ability. They also reported feeling more energized throughout the day.

You can decrease your risk of heart disease with healthy habits like regular exercise, not smoking, limiting alcohol, and eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. These lifestyle choices help keep your blood pressure, blood sugar, and cholesterol in check. Omega-3 fatty acids, found in fish oil, have anti-inflammatory effects that can protect the cardiovascular system. According to a 2022 review in Frontiers in Cardiovascular Medicine, omega-3s help reduce inflammation, protect heart cells from damage, and support healthy blood vessels. They may also lower triglycerides, reduce blood clotting, stabilize heart rhythms, and improve heart muscle function.

However, research on fish oil supplements has shown mixed results. In a 2017 article in Circulation, the American Heart Association advised that omega-3 supplements may reduce the risk of death from heart-related causes in people with existing heart disease, especially after a heart attack. People with heart failure may also benefit from taking fish oil to lower their risk of hospitalization or death. However, for healthy individuals, fish oil supplements don't appear 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 meaningful reductions in blood pressure.