Recommended Daily Intake
According to the National Institutes of Health:
Men over 51: 420 mg/day
Women over 51: 320 mg/day
These numbers can vary slightly depending on individual health conditions, so it’s always best to consult a healthcare provider.
Best Food Sources of Magnesium
The best way to get magnesium is through food. Seniors should aim to include the following magnesium-rich items in their daily meals:
Leafy greens (spinach, kale, Swiss chard)
Nuts and seeds (almonds, pumpkin seeds, sunflower seeds)
Whole grains (brown rice, oatmeal, quinoa)
Legumes (black beans, chickpeas, lentils)
Avocados and bananas
Dark chocolate (in moderation!)
Try combining these into easy-to-digest meals like vegetable soups, smoothies, or whole grain bowls.
What About Supplements?
If diet alone isn’t enough—or if a doctor identifies a deficiency—magnesium supplements may help. Common forms include:
Magnesium citrate: Easily absorbed, good for mild constipation
Magnesium glycinate: Gentle on the stomach, calming effect
Magnesium oxide: High dose, but less absorbable
Tips for safe supplementation:
Start with a low dose (100–200 mg/day)
Take it with food to avoid stomach upset
Avoid taking it with calcium at the same time—absorption can interfere
Do not exceed 350 mg/day from supplements unless under medical supervision
Signs of Too Little or Too Much Magnesium
Low magnesium can cause:
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