In today's society, magnesium has been called the 'spark of life' and is one of the key nutrients responsible for the smooth functioning of our bodies. Our digestive system deteriorates as we age, and our body's ability to absorb magnesium could decline, and this coupled with consuming an inadequate amount of magnesium in our diet could negatively affect our health.

Magnesium is an essential nutrient

As an essential mineral, magnesium performs a broad range of functions, including muscle contractions, metabolism, regulating blood pressure, muscle recovery, and energy production. The role of hormones during puberty and menopause, as well as sport performance and recovery, as well as reproductive health, are among the specific age-related roles. As discussed further in this article, these beneficial roles extend to older adults and facilitate bone and nerve health.

Deficiency of magnesium with ageing

Age can alter the body's ability to absorb magnesium. For example, less acidic gastric fluid can be produced to aid digestion, which reduces nutrient uptake. A person may have trouble chewing and swallowing, and their tastes may change.

Additional effects may include increasing oxidative and inflammatory loads, especially when health conditions are present. Free radicals are organic molecules that are aggressive that need antioxidant nutrients to calm them. They are generated by pollution, toxins, and everyday life.

Inflammation and fatigue are known symptoms of long-term magnesium deficiency that leads to oxidative damage. These symptoms also influence fatigue and heart disease. Diabetes II, metabolic syndrome, and alzheimers' disease are all age-related disorders. Weight gain. The immune system can slow down when magnesium levels are too low as you age which can lead to an increased risk of illnesses.

Elderly adults should take magnesium

Keeping bones and nerves healthy

In order for vitamin D to be effective in assisting calcium absorption into bones, magnesium intake has to be sufficient to provide its active form. Additionally, muscle twitches, tremors, and muscle cramping may be relieved by magnesium supplementation, which boosts the nerves' capability to convey messages to the brain.

Psychological support

Dementia may develop from cognitive decline as we age. Alzheimer's disease is a medical condition characterised by a decline in memory, problem-solving, and language skills, for example, temporarily being unable to recall a specific word or fact. It is interesting to note that magnesium supports nerve impulses in the brain. Furthermore, it has been shown to exert protective effects on brain cells. Getting an adequate amount of magnesium may help to support cognitive function and prevent dementia.

In the US National Health and Nutrition Examination Survey, 2,466 individuals ages over 60 years were examined to determine how magnesium consumption related to performance on cognitive tests. When compared to those with the lowest magnesium intake, individuals with a greater magnesium intake got better scores on cognitive tests.

Researchers in the Atherosclerosis Risk in Communities study participants, and found that those with the lowest magnesium intake had a greater incidence of dementia than those with the highest magnesium intake. Individuals over the age of 65 who took magnesium supplements to normalise their high calcium to magnesium ratio had significantly better cognitive function by 9.1%.

Calcium dominance can occur when magnesium intake is too low. Maintaining calcium-magnesium balance is crucial to preventing respiratory disorders. Muscles surrounding the windpipe and the lungs can tighten in response to this, which may lead to worsening of respiratory disorders. If calcium and magnesium are in balance, constrictor effects can be reduced, the windpipe will be able to expand and symptoms will be relieved.

What is the recommended magnesium intake for older adults?

The Public Health England recommends that adults consume 300mg a day to support this wide range of roles.

Where to source magnesium

Sources of food:

Although magnesium is present in small amounts in foods, it is surprising how common it is. You can get magnesium from green leafy vegetables, especially kale and spinach, nuts and seeds, wholefoods such as oats and barley, legumes, oily fish, bananas and nut butters.

Tip : Smoothies with blended fruit and vegetables, particularly those made with nut butters, green leaves, and chia seeds, offer a good source of magnesium for those who have lost their taste sense or ability to chew.

Additional Materials

Supplements may be beneficial if your diet isn't providing enough. The best magnesium supplement provides 300mg of magnesium per serving. There are usually no binders or additives in magnesium supplements, which means that they are in capsule or powder form. You can take magnesium supplements alone or in conjunction with one or two other nutrients to obtain a therapeutic intake of the mineral.

Medications, especially ones that interfere with the cardiovascular system or promote osteoporosis, should not be taken with magnesium. Due to this, your GP should be consulted on supplementation prior to being prescribed medication.

Final Thoughts:

Our magnesium consumption declines with age as natural changes to our bodies cause our magnesium levels to decline. Researchers have shown that magnesium may maintain cognitive function in older adults who consume an adequate amount of magnesium. It is possible to reach the daily recommended amount of magnesium by eating magnesium-rich foods. Taking food supplements is also an option.

Health professionals should always consult with their doctor before utilising the information they provide in this article. Those who have pre-existing health conditions or taking medication should consult a health practitioner before starting the course. A varied and balanced diet should always be the foundation of any supplement program.