Magnesium - A Guide for Older Adults

 

Magnesium is a key nutrient in making our body run smoothly throughout our lives. In fact, it’s commonly known as the ‘spark of life’ and responsible for over 300 biochemical reactions in the body. As we age, digestion becomes less efficient and the body’s ability to absorb magnesium often reduces. At the same time insufficient magnesium in the diet, can impact the overall intake of the nutrient and lead to health issues.

Magnesium – a crucial nutrient 

Magnesium is an essential nutrient required for a wide range of roles from bone health, metabolism, blood glucose and blood pressure regulation to muscle function and recovery and energy production. It also supports hormonal change during menopause, helps regulate stress levels, calm the nervous system, regulate mood, and plays a role in cognitive health.

How magnesium levels decline with age

As we age stomach acid production often declines. Acid is needed to activate minerals for absorption so any decline in acidity can reduce magnesium levels. Some medications like acid reducing medication or diuretics can also deplete magnesium. As we get older still the   ability to chew and swallow may become more difficult, appetite can reduce and tastes may change.

Magnesium for older adults

Bone and nerve health

Around 60% of the body’s magnesium is stored in the skeleton. Bone health is dependent on a sufficient magnesium intake for the transformation of vitamin D into the active form so that it can be effective in assisting the uptake of calcium into bone. Low levels of magnesium are linked to increased bone breakdown which can eventually lead to osteoporosis.  Magnesium plays a pivotal role in the nervous system and transmission of nerve impulses. Deficiency can lead to muscle twitches, tremors and muscle cramps which may be relieved with additional magnesium to support the nerves which feed messages to the brain. Magnesium blocks NMDA receptors located in nerve tissue, with a beneficial effect on pain.

Low levels of magnesium are linked to increased bone breakdown which can eventually lead to osteoporosis. 

Cognitive support

Cognitive decline is associated with ageing and may develop into dementia. Dementia is a brain-related disorder that manifests as a decline in memory, problem-solving, and language, for example, temporarily unable to recall a specific word or piece of information. Interestingly, magnesium supports nerve impulses in the brain, and it is thought to exert a protective effect to brain cells. Achieving an adequate magnesium intake may therefore support cognitive function and delay the onset of dementia.

Magnesium supports nerve impulses in the brain, and it is thought to exert a protective effect to brain cells.

The US National Health and Nutrition Examination Survey investigated data on magnesium intake compared to performance in cognitive tests in 2,466 individuals ages over 60 years. A greater magnesium intake was associated with greater cognitive test scores when compared to those who had the lowest magnesium intake.

Similarly, participants in a cardiovascular study who were assumed free of dementia showed that those with the lowest magnesium intake had greater  incidence of dementia compared to those with the greatest magnesium intake. Magnesium supplementation for individuals aged over 65 significantly improved cognitive function by 9.1%.

Respiratory health

A calcium dominance can arise when dietary magnesium intake is low. This can cause some constriction in muscles that surround the windpipe and the lungs, which may exacerbate the respiratory disorder. Normalising the calcium-magnesium balance with additional magnesium can reduce the constrictive effect and allow the dilation of the windpipe, supporting those with respiratory symptoms.

Cardiovascular support

Magnesium helps support cardiovascular health. It acts to open and widen blood vessels , increasing blood flow, but is also used by the heart muscle . Studies suggest that those with lower intakes of magnesium have an increased risk of developing high blood pressure, coronary heart disease and calcification of the arteries.

Inflammation and degenerative disease
Long term magnesium deficiency is associated with low-grade inflammation via various mechanisms in the immune system. It is also linked to increased production and presence in the body of damaging free radicals levels. Both of which are contributing factors to age-related disorders such as type II diabetes, metabolic syndrome or obesity. During ageing, a magnesium deficiency can slow the immune response and so illnesses may have greater severity.

How much magnesium do older adults need?

To support this wide range of roles, government health experts recommend that adults over 50 years should aim to consume 300mg (men) or 270mg (women) daily.

Sourcing magnesium

Dietary sources:

Magnesium is common in food, albeit in small amounts. Incorporate magnesium-rich foods such as green leafy vegetables especially kale and spinach, nuts and seeds, wholefoods such as oats and barley, legumes, oily fish, bananas and nut butters into your meals and snacks.

Tip: Sprinkle ground or chopped nuts and seeds onto cereals or porridge, or add a spoonful of nut butter to increase your intake.

Supplements

If you are not getting enough from your diet, it may be beneficial to consider supplements. Ideally choose a supplement which provide 300mg of magnesium per serving. Magnesium supplements are commonly in capsules or powder format, which exclude binders and non-nutritive additives, but you can also find liquid formats which can be great for ease. To achieve a therapeutic intake of the mineral, opt for food supplements which provide magnesium alone or partnered with one or two other nutrients.

Magnesium is contraindicated with some medication, especially those that interact with the cardiovascular system or support osteoporosis. For this reason, it is recommended that you discuss any potential supplementation with your GP when you are prescribed medication.

Conclusion

Magnesium is paramount to our health and over time, our magnesium intake tends to decline with age because of natural changes to the body. As we age, the importance of an adequate magnesium intake is reinforced as research shows it may preserve cognitive function. Eating a diet rich in magnesium foods can support the daily recommended intake, but food supplements can help too.

For more information or about your individual needs, please visit your local health food store at: www.findahealthstore.com

Author: Corin Sadler BSc, DipION, FDSc is a Medical Herbalist and Senior Nutritionist at ethical vitamin company Viridian Nutrition. She has a Degree in Clinical Herbalism, and a Diploma and Foundation Degree in Nutritional Therapy.

References

Hruby A, O'Donnell CJ, Jacques PF, Meigs JB, Hoffmann U, McKeown NM. Magnesium intake is inversely associated with coronary artery calcification: the Framingham Heart Study. JACC Cardiovasc Imaging. 2014;7(1):59-69.

Del Gobbo LC, Imamura F, Wu JH, de Oliveira Otto MC, Chiuve SE, Mozaffarian D. Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2013;98(1):160-173.

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.