A 75-year-old woman needs about 320 milligrams (mg) of magnesium per day, according to the Recommended Dietary Allowance (RDA) for women over 30, though some guidelines for older adults suggest slightly less (around 270-300mg). It's best to get magnesium from foods like leafy greens, nuts, seeds, and whole grains, but supplements can help, keeping doses under the safe upper limit of 350 mg/day (from supplements) to avoid side effects like diarrhea, notes WebMD, Dr. Axe, and Examine.com.
Magnesium citrate is highly bioavailable, meaning the body absorbs it effectively. It is often used to support digestion and relieve occasional constipation. For those who experience digestive discomfort, magnesium citrate can be a gentle and effective option.
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. Magnesium deficiency is usually treated with supplements.
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.
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.
You should not mix magnesium with certain antibiotics (tetracyclines, fluoroquinolones), bisphosphonates, diuretics, proton pump inhibitors, some blood pressure drugs, and diabetes medications, as it can block absorption or alter effects, requiring spacing or avoidance. Also, separate magnesium from high doses of zinc, iron, calcium, and high-fiber/phytate/oxalate foods to prevent interference with absorption.
This mineral helps in maintaining function in our nerves and muscles and supports a healthy immune system. It also plays a role in keeping our heartbeat steady and bones strong. Current recommended daily requirements of magnesium for adults 51 and older is 420 milligrams for men and 320 milligrams for women.
Some good sources of magnesium are:
Magnesium glycinate, magnesium orotate, and magnesium taurate are especially beneficial for heart health. These forms help regulate heart rhythm, support healthy blood pressure, and provide energy to heart cells.
The "best" magnesium in Australia depends on your goal (sleep, muscle cramps, energy), but top brands include Ethical Nutrients (Meta Mag®), Swisse, Blackmores, Fusion Health, and Herbs of Gold, with easily absorbed forms like magnesium glycinate/bisglycinate often recommended for relaxation and general use, while citrate can help with constipation. Look for products with easily absorbed forms like magnesium bisglycinate or chelated forms for better absorption than magnesium oxide.
Early signs and symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur [1,2].
The claimed benefits of magnesium supplementation range from boosts in everyday wellness — better sleep, increased energy levels and improved mood — to specific health benefits, such as lower blood pressure, reduced risk of heart disease and improvement in migraines.
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.
Accumulating evidence indicates that dementia-related diseases are associated with low magnesium levels, and dietary magnesium intake can improve cognitive function.
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.
Sodium: 62 milligrams (mg) Calcium: 25 mg. Iron: 0.6 mg. Magnesium 5 mg.
Common causes of low magnesium include:
Among the WIC-eligible foods that provide magnesium are:
Certain medications should not be taken with magnesium, including certain antibiotics, PPI drugs, diuretics, bisphosphonates, and high doses of zinc. If you take any of these medications and might need to supplement your diet with magnesium, speak to your healthcare provider.
Culprit medications linked to hypomagnesemia include antibiotics (e.g. aminoglycosides, amphotericin B), diuretics, antineoplastic drugs (cisplatin and cetuximab), calcineurin inhibitors, and proton pump inhibitors.
Magnesium should not be taken with certain medications, such as blood pressure and diabetes drugs, thyroid medication, and some antibiotics. Magnesium may also interact with other supplements.
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.