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
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