Why Magnesium Matters More as You Get Older
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As we age, maintaining a balanced diet becomes increasingly important. Magnesium is one nutrient that supports many essential body functions, making magnesium for seniors an important topic for healthy ageing in New Zealand.
Magnesium helps the body produce energy, support normal muscle and nerve function, maintain healthy bones and regulate heart rhythm. It also contributes to the body’s use of other nutrients. However, older people may be more likely to have low magnesium intake because of reduced appetite, changes in eating habits, difficulty preparing meals or long-term health conditions.
Magnesium and Healthy Ageing
Magnesium supports muscles and nerves, which are important for mobility, balance and everyday independence. It also plays a role in bone health alongside nutrients such as calcium and vitamin D. Getting enough magnesium through food can therefore be part of a wider approach to supporting strength and wellbeing.
Nutrient reference values from New Zealand recommend about 420 milligrams of magnesium daily for adult men and 320 milligrams for adult women. These amounts include magnesium from food and supplements. Individual needs can vary depending on health, diet and medications.
Good food sources include leafy green vegetables, beans, lentils, nuts, seeds, whole grains and some fortified breakfast cereals. Adding spinach to a meal, choosing wholegrain bread or enjoying unsalted nuts can help increase magnesium intake naturally.
Should Seniors Take Supplements?
Most people can obtain enough magnesium from a varied diet. Supplements are not automatically necessary and may interact with some medicines or cause diarrhoea and stomach discomfort. Healthify notes that adults should not exceed 350 milligrams per day from magnesium supplements and medicines unless advised by a healthcare professional.
People with kidney problems should seek medical advice before taking magnesium supplements, as the body may not remove excess magnesium effectively. Older adults should also discuss supplements with their doctor or pharmacist, particularly if they take several prescription medicines.
A Food-First Approach
For seniors, magnesium is best considered as part of an overall nutritious eating pattern. Regular meals containing vegetables, legumes, whole grains, nuts and seeds can provide magnesium alongside fibre and other valuable nutrients. If you are concerned about deficiency, poor appetite or ongoing symptoms, speak with your healthcare provider rather than self-treating.
