As you get older, your body doesn’t absorb nutrients from food as efficiently as it once did. Your appetite might shrink, too. You’re probably not eating like you did in your teens or 20s, and you also may not be as physically active. Muscle mass also tends to decline with age, slowing down your metabolism. Despite eating less, your body still needs plenty of nutrients to help prevent or manage chronic health issues.
One of those key nutrients is magnesium. A mild deficiency can be easy to miss, but it may show up as low energy, trouble sleeping, mood swings, or memory issues, according to a 2021 review in Nutrients. Left unchecked, a chronic magnesium deficiency can ramp up oxidative stress in the body. Oxidative stress often triggers serious conditions like heart disease, type 2 diabetes, depression, muscle disorders, and even dementia.
Adult women need at least 310 milligrams of magnesium a day, and men need about 100 milligrams more. You have to eat a lot of whole grains, nuts, seeds, and beans to get enough magnesium each day. A cup of cooked oatmeal (63 milligrams), an ounce of pumpkin seeds (168 milligrams), and a cup of cooked black beans (120 milligrams) will get you 351 milligrams of magnesium. You could also ensure you’re getting enough magnesium each day by taking a magnesium supplement.
Magnesium protects your bones and brain
The 2021 review in Nutrients pointed out that many older adults don’t get enough magnesium from their diets. Even when they do, their bodies may not absorb it as well. Aging affects the gut’s ability to absorb magnesium and the kidneys’ ability to retain it, leading to more magnesium being lost through urine. Certain health conditions and medications can also deplete magnesium levels, creating a cycle where low magnesium both contributes to and results from chronic illness.
Getting enough magnesium is especially important for bone health as we age. In a 2022 meta-analysis in Bone that analyzed data from 12 studies, adults over 60 who consumed more magnesium had stronger hip bones. Since hip fractures are common among older adults after falls, magnesium, alongside calcium and vitamin D, may play a key role in preventing osteoporosis.
(Find out which health conditions magnesium can improve.)
Magnesium and calcium may also help protect brain health. A 2024 study in Nutrients found that older adults with healthy magnesium and calcium levels scored better on memory and thinking tests compared to those with deficiencies. Magnesium supports brain function by helping clear toxins, reducing inflammation, and limiting the buildup of proteins associated with Alzheimer’s disease.
Which magnesium form is best?
Magnesium supplements come in many forms, and it can be overwhelming trying to decide which one is best. You may see magnesium oxide and magnesium citrate on many supplement shelves, but your body may not absorb these forms as well as others. A 2018 study in Biological Trace Element Research looked at how well five types of magnesium were absorbed by laboratory rats. Magnesium malate had the highest overall absorption and stayed in the bloodstream the longest. Magnesium acetyl taurate was also absorbed well, particularly in the brain. This type of magnesium also reduced anxiety.
(Read about the hidden side effects of too much magnesium.)
Magnesium glycinate is easily absorbed and may help with sleep, anxiety, and inflammation, and magnesium L-threonate is also absorbed well to help with brain health. The National Institutes of Health says any magnesium form that dissolves well in water will be better absorbed in the gut. However, some forms of magnesium serve other purposes. Magnesium hydroxide is usually found in laxatives, so that may not be the best choice for a daily supplement. Magnesium sulfate dissolves well in water, but it may also relieve constipation. Epsom salt is made from magnesium sulfate. Regardless of what form of magnesium supplement you take, the National Institutes of Health recommends no more than 350 milligrams of supplemental magnesium a day.
