As we age, our nutrient needs change. Magnesium is one nutrient that many older adults may need more of. Here’s what you need to know about magnesium and aging.
What does magnesium do in the body?
Magnesium is an essential mineral that plays many important roles in the body. Here are some of the key functions of magnesium:
- Bone health – Magnesium is important for bone formation and bone mineralization. It helps regulate calcium and vitamin D levels, which are also crucial for bone health.
- Muscle and nerve function – Magnesium helps regulate muscle contractions and nerve impulses. It is involved in muscle relaxation.
- Blood pressure – Magnesium helps regulate blood pressure by relaxing blood vessels.
- Blood sugar – Magnesium helps regulate insulin levels and controls blood sugar.
- Energy production – Magnesium is needed to convert food into energy within cells.
- Immune system – Magnesium may help strengthen the immune system.
As you can see, magnesium plays diverse roles in keeping our body functioning optimally.
How much magnesium do older adults need?
The Recommended Dietary Allowance (RDA) for magnesium is:
- Men over 30 years: 420 mg per day
- Women over 30 years: 320 mg per day
However, many experts believe that these recommendations are too low, especially for older adults. Research shows that higher intakes of magnesium – around 500-600 mg per day – may be optimal for bone health, muscle function, metabolism and to reduce inflammation in older adults.
Why might older adults need more magnesium?
There are several reasons why magnesium requirements tend to increase with age:
- Decreased absorption from food – As we get older, we may absorb less magnesium from foods due to reduced stomach acid and digestive enzymes.
- Increased medication use – Medications like diuretics, proton pump inhibitors and antibiotics can deplete magnesium levels.
- Higher risk of chronic diseases – Chronic diseases that are more common later in life like diabetes and kidney disease increase magnesium needs.
- Increased magnesium losses – Aging kidneys are less able to conserve magnesium, leading to greater losses in urine.
- Hormonal changes – Postmenopausal women have lower estrogen levels, which can impact magnesium metabolism and increase needs.
For these reasons, the current RDAs for magnesium may not meet the increased needs of many seniors.
Signs and symptoms of magnesium deficiency
Since magnesium plays so many crucial roles in the body, not getting enough can cause various signs and symptoms. Here are some to look out for:
- Muscle cramps or twitches
- Fatigue
- Weakness
- Headaches or migraines
- Heart palpitations
- Nausea
- Numbness or tingling
- Poor appetite
- Restless legs
While mild magnesium deficiency may have subtle symptoms, severe deficiency can potentially lead to low calcium and potassium levels, coronary spasms, and metabolic disorders.
Major food sources of magnesium
To make sure you meet your daily magnesium needs, include plenty of magnesium-rich foods in your diet such as:
- Spinach – 1 cup contains 157 mg magnesium (49% DV)
- Swiss chard – 1 cup contains 151 mg magnesium (38% DV)
- Pumpkin seeds – 1 oz contains 151 mg magnesium (38% DV)
- Almonds – 1 oz contains 80 mg magnesium (20% DV)
- Black beans – 1 cup contains 120 mg magnesium (30% DV)
- Avocado – 1 medium contains 58 mg magnesium (15% DV)
- Salmon – 3 oz contains 53 mg magnesium (13% DV)
- Bananas – 1 medium contains 37 mg magnesium (9% DV)
- Low-fat yogurt – 8 oz contains 46 mg magnesium (12% DV)
- Potatoes – 1 medium contains 43 mg magnesium (11% DV)
DV = Daily Value based on a 2,000 calorie diet.
Foods to limit
On the other hand, there are some foods that can deplete magnesium levels when consumed in excess. These include:
- Refined grains like white bread and pasta
- Foods high in sugar
- Sodas and carbonated beverages
- Coffee (caffeine causes the body to excrete magnesium)
- Alcohol
- High-sodium foods
Moderating intake of these foods may help you retain more magnesium.
Should older adults take magnesium supplements?
Many older adults can benefit from taking a magnesium supplement, especially if they have:
- Low dietary intake from foods
- Malabsorption issues
- Chronic diseases like diabetes, heart disease or kidney disease
- Take medications that deplete magnesium
- Symptoms of magnesium deficiency
The best form of magnesium supplements are those that end in “ate” like magnesium citrate, glycinate, malate or threonate. Magnesium oxide tends to have poor absorption.
Adults over age 50 should not exceed 350 mg per day of supplemental magnesium from all sources without medical supervision. Higher doses may cause diarrhea or GI distress.
Always consult your doctor before starting any new supplement, especially if you have kidney disease or take medications.
Can you have too much magnesium?
Yes, it’s possible to consume too much magnesium, either from supplements or magnesium-rich foods.
Signs of magnesium toxicity include:
- Diarrhea
- Nausea and vomiting
- Abdominal cramping
- Confusion
- Irregular heartbeat
- Muscle weakness
- Difficulty breathing
- Extremely low blood pressure
Too much magnesium from foods is unlikely, but possible with chronic overconsumption of supplements.
Unless directed by a doctor, adults should avoid prolonged intake over 350 mg per day from supplements to prevent magnesium toxicity. Those with kidney disorders are at higher risk for toxicity.
Other minerals important for older adults
In addition to magnesium, there are some other key minerals that older adults should make sure to get enough of:
Calcium – Needed for bone, heart, muscle and nerve health. Recommended daily intake for over 50 is 1,200 mg per day. Good food sources include dairy products, leafy greens, fortified orange juice and soy milk.
Potassium – Important for fluid balance, nerve transmission and controlling blood pressure. Recommended intake is 4,700 mg per day for adults. Bananas, avocados, potatoes, tomatoes and citrus fruits are good sources.
Zinc – Crucial for immune function, wound healing, protein synthesis and DNA health. Recommended daily intake is 11 mg for men over 70 and 8 mg for women. Oysters, meats, seafood, nuts, seeds and legumes contain zinc.
Vitamin B12 – Needed to produce red blood cells and DNA, neurological function, and energy metabolism. Adults over 50 should get 2.4 mcg per day. Found naturally in animal foods like meat, fish, eggs and dairy.
Vitamin D – Important for bone health, immunity, mood and muscle function. Those over 70 should aim for 800-1,000 IU per day. Good sources are fatty fish, supplements, fortified dairy and time in the sun.
The bottom line
Magnesium is an essential mineral that plays a central role in many bodily processes that tend to decline with age.
Factors like reduced absorption, chronic diseases and medications can increase the risk of magnesium deficiency in seniors. Signs like muscle cramps, fatigue and weakness may indicate inadequate magnesium intake.
To reduce deficiency risk, older adults should aim for at least 400-420 mg of magnesium per day from foods like spinach, nuts, seeds, beans, fish, avocados, bananas and yogurt. If diet is insufficient, a daily supplement around 200-400 mg may be beneficial for those at risk of magnesium deficiency.
Always talk to your doctor before taking any new supplements, especially if you have kidney issues or take medications. With the right dietary sources and supplementation as needed, older adults can help ensure they meet their daily magnesium needs for optimal health.