In which cases should older adults take magnesium? Spanish specialists explain
Longevity
While there is scientific evidence about the effect of magnesium supplements in certain cases, the general recommendation is not to take supplements, but rather to have a varied diet rich in this mineral
The scientific evidence says that magnesium should be consumed through food
Magnesium is a nutrient involved in many processes carried out by the body, and is important in how these processes develop. “It is a mineral that participates in many enzymes, so it has many functions. The most prominent, and where there is more scientific evidence, are its muscular function and in the creation of bone mass. Additionally, since it acts on some enzymes that help in the synthesis of neurotransmitters, it also plays a role in relaxation,” explains Mar Blanco, a pharmacist, consultant, food technologist, and expert in Nutrition and Food at the Barcelona Pharmacists' Association.
Violeta Ramírez, a family doctor, nutritionist, and coordinator of the Nutrition and Food Working Group of semFYC (Spanish Society of Family and Community Medicine), explains that magnesium also “regulates blood sugar levels and blood pressure; helps in protein formation, bone mass, and DNA (the genetic material present in cells)”. As Dr. Paloma Gil, an endocrinology and nutrition specialist, points out, magnesium “is involved in kidney, lung, heart function, and bone formation”.
When does magnesium deficiency occur?
In the short term, insufficient magnesium intake does not produce evident symptoms. When healthy individuals do not consume enough magnesium, the kidneys help retain it, limiting the amount excreted in the urine. “However, prolonged insufficient magnesium intake can lead to a deficiency. Additionally, some diseases and medications interfere with the body's ability to absorb magnesium or increase the amount excreted by the body, which can also cause a deficiency,” explains Ramírez. A lack of magnesium intake is more likely in individuals with gastrointestinal diseases (such as Crohn's disease or celiac disease), type 2 diabetes, long-term alcoholism, as well as in older adults.
Some symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. “Extreme magnesium insufficiency can cause numbness, tingling, muscle cramps, seizures, personality changes, and abnormalities in heart rhythm,” adds the specialist from semFYC.
Extreme magnesium deficiency can cause numbness, tingling, muscle cramps, seizures, personality changes, and abnormalities in heart rhythm”
Magnesium deficiency is very common during aging. “Chronic pathologies and the aging process itself are often related to a chronic low-grade inflammation, which in turn is associated with low levels of magnesium. Therefore, it is suggested that an adequate state of micronutrients, including magnesium, may be an optimal strategy to promote healthy aging,” Blanco points out.
The interest in these supplements, according to Blanco, can be attributed to the importance that is being given to three issues such as “maintaining muscle mass, avoiding cramps during or after physical activity, and maintaining energy and the quality of nighttime rest. In fact, sales of products for nighttime rest have increased significantly,” according to the pharmacist and food technologist.
Chronic pathologies and the aging process itself are often related to a low-grade chronic inflammation, which in turn is related to low levels of magnesium”
It is possible to detect low levels of nutrients or vitamins through analysis. However, if there are no specific pathologies, these tests are not included in the procedures and protocols of public health. “Depending on the patient and the pathologies, it may or may not be included in the tests. If not, we can conduct the analysis in a private laboratory,” says Blanco, and then discuss the results with a doctor or pharmacist.
Magnesium supplements: In which cases are they recommended?
Dietary supplements are intended to complement the diet, not to replace a balanced diet. When there is a deficiency due to low intake of a nutrient, a condition affecting the absorption of the mineral, or a need to increase levels, supplementing is appropriate. However, supplements should never be taken on one's own initiative and without medical supervision. “A nutritionist, pharmacist, or primary care physician should always review the supplementation. By being swayed by marketing, you might think you lack magnesium when you actually lack selenium or zinc,” says Blanco.
It is important to note that minerals and vitamins are available in two forms: within the framework of food legislation (as dietary supplements, with doses that can be taken without a prescription) and also as drugs. “When there is a high deficiency, there are specific medications, as is the case with vitamin D, which are prescribed in a medical consultation,” Blanco points out.
Magnesium is available in multivitamin mineral supplements and other dietary supplements. The forms of magnesium in supplements that are more easily absorbed by the body include magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride, according to Ramirez.
In addition, the use of a new source of magnesium has just been approved in the European Union for use in the formulation of food supplements (Implementation Regulation (EU) 2024/269). It is Magnesium L-threonate. “It has been sold in the United States for a long time and it is from a brand and patent that seems to have very good bioavailability in cognitive issues. Citrate or bisglycinate are other sources that were already used and now we have this L-threonate.”
Magnesium citrate supplement
Foods richest in magnesium
Ramírez can obtain the recommended amounts of magnesium through the consumption of a variety of foods. Among them, legumes, nuts, seeds, whole grains, leafy green vegetables (such as spinach), unrefined breakfast cereals, and other fortified foods, milk, yogurt, and some dairy products stand out." Plants contain magnesium to stabilize chlorophyll, making leafy green vegetables the main sources of the mineral: broccoli, spinach, chard, green beans, arugula, lettuces...
While there are foods high in magnesium, such as brown rice or wheat bran, caution should be taken because “although they have a lot of magnesium, the fibers hinder the absorption of minerals, making the magnesium they contain less bioavailable,” explains Blanco. This specialist also highlights the magnesium content in nuts such as walnuts, almonds, or hazelnuts, oily fish like tuna, meats such as turkey, and fruits like banana and avocado.
According to Ramírez, the key message is that “scientific evidence suggests that magnesium should be consumed through food. Studies are inconclusive regarding the effects of supplementation for migraine, type 2 diabetes, or blood pressure.”
Furthermore, “supplementation gives a false sense of security, and we absorb very little of the nutrient. The idea is to try to maintain a balanced diet and avoid alcohol. A healthy diet with vitamins, minerals, and fiber, including all the mentioned foods, is the most suitable. Less supplementation and more healthy living is key”.
Supplementation gives a false sense of security, and we absorb very little of the nutrient. Less supplementation and more healthy living”
Attention to the maximum levels
Another benefit of obtaining magnesium through food rather than supplements is that this mineral, when naturally present in foods, “is harmless and there is no need to restrict its consumption. In healthy individuals, the kidneys eliminate the excess through urine,” says Ramirez.
On the other hand, when it comes to supplements, “each vitamin and mineral has its range of action to be nutritious and efficient. If we exceed it, we can disrupt the entire system. In the case of magnesium, starting at 350 mg per day, not everyone can absorb it well, and gastrointestinal discomfort may occur,” explains Blanco.
“For each patient, it is important to assess the optimal functioning ranges so that the body operates at 100%. Whenever supplementation with a single mineral is carried out, and for a long period of time, according to Blanco, it should be done under supervision, as 'if we exceed the magnesium intake, we could upset the balance of calcium, zinc, or antagonisms could arise. At moderate doses, there are no problems, but at high doses and prolonged consumption, it can be risky.”