Magnesium is an essential mineral that plays a vital role in about 300 biochemical reactions in the body. These include regulating blood pressure, strengthening the bones, controlling blood sugar levels, synthesizing protein and DNA strands, and keeping the heart rate steady. So, maintaining a steady supply of magnesium in the body is important for overall health and well-being, especially for seniors. This can be achieved by consuming magnesium-rich foods or taking magnesium supplements.

Magnesium for older adults
Despite its clear importance, around 70-80% of people over 70 consume less than the recommended daily amount of magnesium. Over time, this could give rise to deficiency symptoms such as lack of appetite, a general feeling of malaise, nausea or vomiting, fatigue, and weakness. Some individuals may also feel numb or tingly or experience muscle cramps, seizures, or changes in the rhythm of their hearts. Older adults and people with compromised immunity are at a higher risk of developing magnesium deficiencies.

Sources of magnesium

1. Foods
Magnesium-rich foods can help reduce the risk of deficiency and ensure optimal bodily functioning. Some foods that are loaded with magnesium include pumpkin seeds, chia seeds, boiled spinach, almonds, cashews, cooked black beans, cooked edamame, peanut butter, whole grain cereals, brown rice, salmon, halibut, and avocado.

2. Supplements
Magnesium is plentiful in natural foods such as whole grains, nuts, and seeds. Among young and healthy individuals, this is easily absorbed by the cells to reduce the risk of a deficiency. But as one ages, the consumption of magnesium-rich foods often drops, as does the rate of absorption, which may increase the risk of nutrient deficiencies.

Individuals who do not get enough magnesium from food may benefit from magnesium supplements such as glycinate, citrate, orotate, and carbonate. These are considered more bioavailable and are widely accessible in the market.

For older adults, it is best to look for a magnesium supplement that complements the daily requirement. Despite the essential role played by nutrients in optimal bodily functioning, it is important to note that their consumption must be regulated carefully to remain within the recommended nutrition guidelines. Exceeding the same could be detrimental or even life-threatening. Every individual has unique needs, which may make it difficult to find the “best magnesium supplement for seniors.” To solve this problem, it is advised to consult a doctor or healthcare practitioner before starting new supplements. Individuals with diabetes, heart disease, and kidney disease must be especially careful regarding the same to avoid any complications.

Benefits of magnesium supplements
Magnesium acts as a cofactor, or a helper molecule, for a wide variety of bodily functions, right from energy creation and protein synthesis to muscle movements and nervous system regulation.

1. Promoting bone and nerve health
The body needs magnesium to convert vitamin D into active form and ensure proper absorption into the bones. Furthermore, this essential mineral also helps relieve muscle twitches, tremors, and muscle cramps by supporting the nervous system.

2. Offering cognitive support
Aging is commonly associated with cognitive decline, resulting in conditions such as dementia and Alzheimer’s. Magnesium can help support nerve impulses in the brain, improve cognitive functioning, and delay the onset or progression of dementia among older individuals. It may also improve moods and alleviate overwhelming feelings of angst or sadness.

According to a National Health and Nutrition Examination Survey research, following the recommended magnesium intake levels has been associated with better cognitive performance and test scores in seniors over 60 compared to those with a magnesium deficiency.

3. Easing migraines
Migraine headaches can cause pain and sensitivity to light, sounds, and smells. They may also cause other symptoms like nausea, vomiting, nasal congestion, etc. Certain research suggests that those with a magnesium deficiency are more likely to experience severe or more frequent migraine headaches. Taking supplements or eating magnesium-rich foods may help keep migraines at bay or reduce their intensity.

4. Improving sleep quality
Magnesium is responsible for regulating neurotransmitters involved in sleep, such as gamma-aminobutyric acid. Experts suggest that a deficiency of this nutrient has been associated with increased stress levels and difficulty in relaxing, which may further interfere with sleep quality.

Taking magnesium supplements may help older individuals reduce the time it takes for them to fall asleep by 17 minutes. It also helps relax the muscles, regulate the nervous system, and improve sleep quality and duration, ensuring individuals feel better rested throughout the day.

5. Boosting exercise performance
The body typically needs more magnesium during exercise, as compared to periods of rest. During this time, the nutrient plays a crucial role in moving blood sugar to the muscles and disposing of lactate, helping reduce fatigue. According to some studies, older individuals with magnesium deficiency may especially benefit from magnesium supplements in the form of better muscle recovery and increased muscle mass and power.

6. Anti-inflammatory effects
Studies have found that low magnesium levels are linked to increased inflammation, which may lead to faster aging and a higher risk of chronic conditions. Taking magnesium supplements may help reduce levels of C-reactive protein (CRP) in the body, which serves as a marker of inflammation.