As we get older, many of us look for ways to maintain our health and continue feeling our best. We might begin stretching daily for balance and mobility, finding new ways to socialize, lifting weights to maintain muscle mass, spending time in meditation or taking “movement breaks” to avoid sitting all day.
Nutrition also plays a critical role in supporting long-term wellness. So whether you meal prep for the week ahead or pull things together from the pantry without much of a plan, there are certain types of vitamins and minerals that dietitians wish you’d prioritize.
There is one mineral in particular that plays an important role in healthy aging and might deserve closer attention, especially for adults over age 50: magnesium.
Dietitians we talked to say they wish more people 50 and older would get enough magnesium in their diets. They pointed out the numerous benefits it offers multiple bodily systems, based on various studies and compelling research, and which types of food to prioritize with this in mind. Plus, they explain when supplements might be worth looking into — as well as the risks of high-dose supplementation.
Important after age 50
As we age, our bodies become less efficient at absorbing and utilizing certain nutrients, and magnesium is one of the minerals affected by this shift.
What’s more, research shows that older adults are less likely to consume magnesium-rich foods than younger adults and are more likely to take medications that affect magnesium levels. Because magnesium is important for hundreds of processes, including bone health, blood sugar control, cardiovascular health and more, maintaining optimal levels becomes increasingly important for supporting wellness as we age.
“Research has shown numerous benefits of magnesium for those over 50 years old, including reduced risk of frailty, improved muscle function, decreased risk of cognitive impairment, support for bone health and improved sleep quality,” says Vanessa Imus, dietitian and owner of Integrated Nutrition for Weight Loss in Bothell, Washington.
Benefits of magnesium
Magnesium is involved in hundreds of bodily systems, keeping us healthy in a variety of ways, including:
■ Cardiovascular health: Systematic reviews and meta-analyses suggest that individuals with high magnesium intake may have a reduced risk of ischemic heart disease and stroke.
■ Diabetes: Research suggests that magnesium supplementation may improve blood sugar control and insulin sensitivity, which is beneficial for the prevention and management of Type 2 diabetes.
■ Osteoporosis: Higher intakes of magnesium are associated with better bone mineral density. A 2017 study indicates that higher magnesium intake reduces fracture risk by up to 27 percent.
■ Frailty: Higher magnesium intake is associated with a reduced incidence of frailty or reduced muscular strength and endurance that puts older adults at higher risk for falls, disability, hospitalization and even death.
■ Cognitive health: Epidemiological studies suggest that higher magnesium intakes are associated with a reduced risk of cognitive impairment. Researchers note that long-term trials are needed to confirm if magnesium supplementation may be beneficial for the prevention of cognitive decline or dementia.
■ Better sleep: Magnesium has a relaxant action and may increase melatonin production, the hormone that helps us fall asleep.
Magnesium in your diet
The recommended dietary allowance for magnesium for adults 50-plus is 320 mg daily for women and 420 mg daily for men. Leafy greens, nuts, seeds, whole grains, beans and fortified foods like breakfast cereal are all good sources of magnesium.
■ Spinach: ½ cup cooked provides 78 mg
■ Black beans: ½ cup serving provides 60 mg
■ Almonds: 1 ounce serving provides 80 mg
■ Pumpkin seeds: 1 ounce provides 156 mg
■ Peanut butter: 2 tablespoons provides 49 mg
■ Whole-wheat bread: 1 slice provides approximately 25 mg
■ Cereal: 1 cup fortified breakfast cereal provides 42 mg
“People can get enough magnesium from food alone, but it takes effort,” Imus says.
She adds that people who rely heavily on ultraprocessed foods or whose diets are low in plant-based foods may have difficulty getting enough magnesium from their diet alone.
Should you take supplement?
Symptomatic magnesium deficiency from inadequate dietary intake is uncommon in healthy adults who consume a balanced diet, according to the National Institute of Health.
However, chronic low intake may lead to deficiency. Certain groups might be more prone to magnesium deficiency, including people with gastrointestinal diseases that affect absorption, like Crohn’s disease or celiac disease, Type 2 diabetes and alcohol dependence.
In addition, older adults might be more at risk for magnesium deficiency because of fewer magnesium-rich foods in their diet, decreased magnesium absorption and increased urinary excretion related to aging.
“While supplementation is generally safe for healthy adults at appropriate doses, high-risk groups need medical supervision, baseline magnesium assessment and ongoing monitoring to ensure benefits outweigh potential risks,” says Julie Pace, a functional dietitian and the founder of Core Nutrition Health &Wellness.
After all, magnesium supplementation might not be recommended for certain groups. “People with kidney disease, certain heart conditions or gastrointestinal disorders and those with myasthenia gravis should avoid supplementing with magnesium,” Imus says.
If you think you might benefit from a magnesium supplement, ask your healthcare provider.
Magnesium supplements are typically available as pills or powders and come in a few different forms. Research shows that magnesium aspartate, citrate, lactate and chloride may be better absorbed than other forms.
Supplements are generally well-tolerated. However, high-dose supplementation may cause GI side effects like diarrhea, cramping and nausea. “Magnesium relaxes smooth muscle tissue in the gastrointestinal tract, which is why the most common side effect is loose stools or digestive upset,” says Val Warner, a dietitian and the owner of Wellness by Val. “Starting with a lower dose and gradually increasing can help minimize these effects and improve tolerance.”
Furthermore, magnesium supplements may interact with certain medications, including biphosphonates, used to treat osteoporosis, certain antibiotics, some classes of diuretics and proton pump inhibitors.
It’s important to have a discussion with your healthcare provider before starting magnesium or any supplement to make sure it’s the right choice for your health.
