This mineral helps in maintaining function in our nerves and muscles and supports a healthy immune system. It also plays a role in keeping our heartbeat steady and bones strong. Current recommended daily requirements of magnesium for adults 51 and older is 420 milligrams for men and 320 milligrams for women.
In rare cases, a magnesium overdose can be fatal. Magnesium toxicity is rare in otherwise healthy people, and levels are more likely to be low than high. People with conditions affecting the kidneys are among those at risk of absorbing too much magnesium. The risk of death is highest in older adults with renal failure.
Magnesium is a mineral in food that has many benefits for older adults—if they are consuming the right amounts, and many don't. In fact, according to the Cleveland Clinic, about half of U.S. adults don't get enough. Consumer Reports states that more than 70% of people age 70 and older are magnesium deficient.
Magnesium deficiency symptoms include: Fatigue. Leg cramping or twitching. Unexplained muscle weakness.
A magnesium deficit in the elderly can occur due to inadequate nutrient intakes, multiple drug use, or altered gastrointestinal function. Magnesium has been targeted as a risk factor for elderly people and has been implicated in the aging process.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
The time of day doesn't matter so much—it's the consistency of taking magnesium daily that matters most. While some recommend taking magnesium supplements right before bed (to calm your mind and nervous system, setting the stage for sleep), do what works best for you to ensure that it becomes a daily healthy habit.
One study. View Source of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep fast, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
The National Institutes of Health recommends that people aged 51 and over include a certain amount of magnesium in their daily diets. Males in this age group should receive 420 mg of magnesium daily; females in the same age group are advised to consume 320 mg of magnesium daily.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Some products that may interact with this drug are: cellulose sodium phosphate, digoxin, sodium polystyrene sulfonate. Magnesium can bind with certain medications, preventing their full absorption.
Highly absorbable, magnesium glycinate is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements.
Every organ in the body, especially the heart, muscles, and kidneys, needs the mineral magnesium. It also contributes to the makeup of teeth and bones. Magnesium is needed for many functions in the body. This includes the physical and chemical processes in the body that convert or use energy (metabolism).
Very low magnesium levels may cause:
Nausea. Constipation. Headaches. Nighttime leg cramps.
You can test your magnesium levels by purchasing a simple at-home finger prick test kit which is then analysed at an accredited lab. Forth offers a number of blood tests which include magnesium such as our Nutri-check test and Menopause Health blood test.
You're Experiencing Muscle Cramps, Tremors or Twitches
It also assists in synthesizing protein to help you grow stronger. If your magnesium levels are lower than they should be, your muscles may feel out of control and can start to cramp or twitch.