Seniors need magnesium for energy production. Magnesium is necessary for the structural development of bones. Aging people require sufficient amounts of the mineral to strengthen bones. The mineral transports calcium across cell membranes, which contributes to normal heart rhythms.
It is needed for muscles and nerves to work properly, to keep blood sugar and blood pressure at the right level, and to make protein, bone, and DNA. Low levels of magnesium over time can lead to low calcium and potassium levels.
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.
In the elderly, the importance of an adequate magnesium intake is reiterated as research shows it may preserve cognitive function. Eating a diet rich in magnesium foods can support the daily recommended intake. Another option to consider is food supplements.
Magnesium deficiency has been found to stimulate secretion of inflammatory mediators such as interleukins, tumor necrosis factors and nitric oxide. These mediators are thought to stimulate atherosclerosis and thereby increase the risk of dementia [7].
Some studies suggest that dietary magnesium is linked to better cognitive function and may reduce dementia risk. One study that followed 1,000 middle-aged adults for 17 years found that those taking the highest levels of magnesium had a 37% lower risk of developing dementia compared to those who took the least amount.
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.
RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg.
Dietary deficiencies of magnesium, coupled with excess calcium and stress may cause many cases of other related symptoms including agitation, anxiety, irritability, confusion, asthenia, sleeplessness, headache, delirium, hallucinations and hyperexcitability, with each of these having been previously documented.
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.
Symptoms of Hypomagnesium:
Muscle weakness, confusion, and decreased reflexes with severely low blood magnesium levels. You may also notice "jerky" movements, high blood pressure, and irregular heart rhythms with severely low blood magnesium levels.
Bananas may be best known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg of magnesium, in addition to 10.3 mg of vitamin C (a good source) and 3 g (a good source) of fiber, according to the USDA.
The Powerful Anti-Aging and Longevity Benefits of Magnesium Malate. Studies Show NOVOS Protects Against DNA Damage & Senescence. Learn More. Studies Show NOVOS Protects Against DNA Damage, Senescence.
View Source . One study of older adults with insomnia found that magnesium supplementation at a dose of 500 milligrams daily for eight weeks helped them fall asleep faster, stay asleep longer, reduced nighttime awakenings, and increased their levels of naturally circulating melatonin.
Anti-Aging (Anti-Wrinkle):
Magnesium is an ion essential to all living cells as it limits the damage of free radicals, successfully fighting the signs of aging. When areas, particularly around your eyes and face, are treated with magnesium, there will be a significant reduction in fine lines and wrinkles.
Magnesium will not help you lose belly fat. You can't spot reduce fat. However, magnesium has a positive correlation with weight loss.
In most cases, magnesium starts working within a week, since it's a fast-acting nutrient. You need to take it consistently to reduce anxiety and help you relax.
Magnesium is an essential mineral involved in energy production, protein synthesis, and cell signaling. A deficiency of magnesium has been linked to a variety of neuropathologies leading to irritability and hyperexcitability in mood [6].