Yes, elderly individuals should often consider magnesium due to common deficiencies in older age, which can impact muscle function, bone health, sleep, and cognitive function, with supplements potentially helping if dietary intake is insufficient, but consulting a doctor first is crucial as it supports bone density, energy, and reduces frailty risk, alongside managing chronic conditions like hypertension.
Magnesium interacts with an important neurotransmitter that favors sleep, he said. However, older people should take caution before considering magnesium supplements, which can have side effects, especially for people with kidney problems or other medical issues.
Risks of Magnesium 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.
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 Glycinate
This form combines magnesium with glycine, an amino acid. Magnesium glycinate is known for its calming properties and minimal digestive side effects. It may be particularly beneficial for those experiencing stress, anxiety, or trouble sleeping.
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].
Other foods that are good sources of magnesium are:
Common causes of low magnesium include:
Some good sources of magnesium are:
Accumulating evidence indicates that dementia-related diseases are associated with low magnesium levels, and dietary magnesium intake can improve cognitive function.
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.
Imtiaz: Taking magnesium can be harmful if you're not deficient. The most common side effect is diarrhea, especially from poorly absorbed magnesium, such as magnesium oxide.
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.
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.
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.
If you're considering a magnesium supplement, you shouldn't take more than 350 mg a day. It's best to start with 100 mg a day to see how you feel. Some supplements can also interfere with certain medications. So, talk to your doctor before starting a new supplement.
Symptoms of magnesium deficiency may include:
However, it's best to avoid taking magnesium supplements with certain foods and drinks, as they may interfere with how well your body absorbs it.
And taking vitamin D in large doses can also deplete magnesium, leading to a magnesium deficiency — or making an existing one worse.
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.
Sodium: 62 milligrams (mg) Calcium: 25 mg. Iron: 0.6 mg. Magnesium 5 mg.
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.
Magnesium Risks
Magnesium supplements often cause softening of stool. Magnesium supplements may interact with certain medicines, including diuretics, heart medicines, or antibiotics. If you take any medicine, check with your health care provider before taking magnesium.