How Seniors Can Make the Most of Magnesium: What You Should Know

by

The top way to boost magnesium is through nutrient-packed foods, such as:

  • Leafy greens: spinach, kale, Swiss chard

  • Nuts and seeds: almonds, pumpkin seeds, sunflower seeds

  • Whole grains: brown rice, quinoa, oatmeal

  • Legumes: black beans, lentils, chickpeas

  • Fruits: bananas, avocados

  • Dark chocolate (in moderation!)

Try adding these to smoothies, soups, or grain bowls to help your body absorb them better.

Should Seniors Take Magnesium Supplements?

If your diet doesn’t provide enough magnesium or a blood test shows a deficiency, supplements may be useful. Common types include:

  • Magnesium citrate: well absorbed, can ease mild constipation

  • Magnesium glycinate: gentle on the stomach and calming

  • Magnesium oxide: higher magnesium content per pill but less easily absorbed

Supplement tips:

  • Start with a low dose (100–200 mg daily)

  • Take with food to prevent stomach upset

  • Don’t take magnesium and calcium supplements simultaneously—they compete for absorption

  • Avoid exceeding 350 mg daily from supplements unless directed by your doctor

Signs to Watch For

Low magnesium can cause:

  • Muscle cramps

  • Fatigue

  • Mood swings or irritability

  • Irregular heartbeat

Too much magnesium (usually from supplements) may lead to:

CONTINUE READING ON THE NEXT PAGE 🥰💕

Leave a Comment