Yes, magnesium levels tend to deplete with age due to decreased intestinal absorption, increased kidney excretion, lower dietary intake, and medications, making deficiency common in older adults and linked to age-related issues like inflammation, cognitive decline, and bone fragility.
Several changes of magnesium (Mg) metabolism have been reported with aging, including diminished Mg intake, impaired intestinal Mg absorption and renal Mg wasting. Mild Mg deficits are generally asymptomatic and clinical signs are usually non-specific or absent.
As you age, your gut tends to absorb less of certain nutrients, including magnesium, during digestion. Reduced appetite may also lead you to eat less magnesium-rich foods.
Signs of low magnesium
Yes, magnesium can cause headaches, but usually only when you have too much (hypermagnesemia) from high-dose supplements or impaired kidneys, while a deficiency in magnesium is a common cause of headaches and migraines, making magnesium supplementation a popular treatment for prevention. So, headaches can signal either too little or too much magnesium, depending on the context.
Magnesium supplements can cause nausea, stomach pain, and diarrhea. Additionally, this mineral often cause softening of stool. Magnesium interactions: Magnesium may not be safe for individuals taking diuretics, heart medications, or antibiotics.
Magnesium for Energy Production and Fighting Fatigue
Magnesium can also reduce feelings of stress, which can drain energy reserves. Best Time to Take: Morning or early afternoon. Taking magnesium in the morning with breakfast or in the early afternoon helps you take advantage of its energizing effects.
Among the known magnesium deficiency causes are prescription medications such as diuretics, antibiotics, painkillers and cortisone, which can deplete magnesium levels in the body by impairing absorption or by increasing excretion by the kidneys.
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
Good sources of magnesium include green leafy vegetables, legumes, nuts, seeds, whole grains, and certain beverages. Magnesium may also be added to some breakfast cereals and other fortified foods. In general, approximately 30% to 40% of the magnesium obtained from food and beverages is absorbed by the body.
When taken in doses greater than 350 mg daily, magnesium is possibly unsafe. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
The doctor also says that magnesium L-threonate is often considered in the context of age-related cognitive decline and mental clarity. He then continues by saying magnesium L-threonate has potential benefits in neuroplasticity — the brain's ability to form new connections.
Magnesium and Zinc
Researchers have found that high doses of zinc supplements can decrease magnesium absorption and affect magnesium balance in the body, regardless of calcium intake.
In elderly men, increasing daily magnesium intake by 100mg reduced the risk of frailty by as much as 22%. Taking magnesium helps maintain strength, energy, and overall well-being. It supports everything from boosting energy levels to improving bone health and sleep.
Your body needs magnesium to function normally. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency.
The Bottom Line
To promote optimal absorption, it's important to be mindful of what you eat and drink alongside magnesium supplements. Foods and drinks high in fiber, phytic acid, phosphoric acid, alcohol, and caffeine can interfere with how well your body uses magnesium.
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium. Papaya: One small papaya = 33 mg of magnesium. Blackberries: 1 cup = 29 mg of magnesium.
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
Drinking enough water isn't always enough. Your body needs the right minerals to absorb and retain hydration properly. Magnesium is a key electrolyte that ensures efficient water absorption at a cellular level.
Chocolate – Chocolate cravings can indicate a hidden magnesium deficiency. If you frequently reach for chocolate, incorporate more magnesium-rich foods into your diet, such as nuts, spinach, raspberries, pumpkin seeds and raisins. Salty snacks – When only potato chips will do, you might have low potassium levels.
And taking vitamin D in large doses can also deplete magnesium, leading to a magnesium deficiency — or making an existing one worse.
Individuals with nerve or muscle conditions – People with conditions like myasthenia gravis should avoid taking magnesium, as it can interfere with the function of some nerve and muscle-related medications.
1. Magnesium glycinate: Best absorbed form, bonded to glycine amino acids, gentle on the stomach, ideal for muscle cramps and sleep support, and considered the safest form with the least side effects.
Some people on social media say they feel groggy or hungover the day after taking magnesium supplements for better sleep. This could mean you're taking too much, but other factors may be at play.