Why Is Magnesium More Crucial As We Age?

What is Magnesium?

Magnesium is a versatile mineral that your body needs to support hormonal balance. The mineral is responsible for body processes, such as maintaining calcium homeostasis, supporting muscle and nerve function, and regulating blood pressure. This potent nutrient is also a lady’s best friend through all stages of womanhood – from reducing symptoms of PMS and Menopause to repairing body tissues during pregnancy.  

The recommended dosage of magnesium increases as you age. Note that it is vital to aim for the recommended amount since even a slight deficiency in magnesium intake can lead to health complications, including Diabetes, Cardiovascular disease, and Osteoporosis.

 

What Is the Recommended Amount of Magnesium?

The recommended daily allowance (RDA) of magnesium for adults is 310-420 mg, depending on gender and age.

  • Age 19-30
    • Women: 310 mg
    • Men: 400 mg
  • Age 31-50
    • Women: 320 mg
    • Men: 420 mg 
  • 51+ years
    • Women: 320 mg
    • Men: 420 mg 

Despite Magnesium’s central role in health, almost half of Americans struggle to consume the recommended amount. 

 

Why do Magnesium Levels Decline With Age?

Magnesium levels decline with age as our physiological functions and capabilities deteriorate, which in turn slows down the absorption of magnesium levels.

  • Dietary Causes
    Individuals with chewing and swallowing difficulties are more prone to consume monotonous diets and processed foods, which are devoid of magnesium. The average diet of the elderly population of 65 years and older contains more carbohydrates and less proteins than the younger population. Too much fiber decreases gastrointestinal absorption of magnesium and excess sugar increases urinary magnesium excretion

 

  • Changes in Urination
    Changes in urination are common with older age. In the elderly, the urinary output is enhanced due to reduced kidney function. For instance, insulin resistance or uncontrolled diabetes can cause the kidneys to make extra urine and flush out magnesium stored in the body.

 

  • Impairments in the Small Intestine
    The small intestine is where magnesium absorption mainly takes place. Patients with Celiac or Crohn’s disease might have defects in intestinal absorption.

 

  • Bone Fragility
    Approximately, 98-99% of magnesium is stored in the bone and cells and plays a crucial role in healthy bones. People with higher intakes of magnesium have higher bone mineral density, whereas those with low magnesium levels have a lower bone density, which could result in the early onset of Osteoporosis.

 

Ways to Boost Magnesium Intake

  • Increase magnesium-rich foods in your diet
    Naturally boost magnesium levels by incorporating magnesium-rich foods. The four principal dietary sources of magnesium are green vegetables, legumes, seafood, and whole grains. Drinking smoothies with blended fruits, vegetables, and nuts is a smart way for the elderly to get recommended amounts of magnesium. Smoothies are soft foods that don’t require chewing!

 

  • What does 310mg of Magnesium look like?
    • 80 grams of Brazil Nuts (16 nuts)
    • Three cups of Lima beans
    • Two cups of Spinach

 

  • Try Magnesium Supplements
    A magnesium supplement can offer benefits when the body has problems absorbing the nutrient. Magnesium supplements come in different forms: liquids, tablets, capsules, powder, and oils. However, it is important to check with a healthcare professional before taking magnesium supplements.

 

  • Topical Application
    Numerous studies have shown that topicals rich in magnesium can absorb through the hair follicles in the skin and increase magnesium levels. Transdermal absorption of magnesium in comparison to oral supplements is more effective due to better absorption and fewer side effects, as it bypasses the gastrointestinal tract. The Super Rich Magnesium Body Lotion by Glow Botanica contains Zechstein Magnesium Chloride, which is the purest form of magnesium. Magnesium chloride is a form of magnesium known for its superior solubility. This mineral, along with Collagen and Evening Primrose Oil absorbed through the skin, will give transdermal therapy and great health benefits.  The lotion provides stress and muscle cramp relief and supports hormonal balance without disrupting the natural gut microbiome.  The Super Rich Magnesium Body Lotion is an easy and convenient method of magnesium supplementation. It avoids GI issues and diarrhea, as the skin absorbs the lotion and quickly transports it through the bloodstream. It’s a powerful therapy that combines the healing power of the body’s largest organ — the skin — with all the properties of one of our most vital minerals.

 

References

“All about Magnesium.” WebMD, WebMD,
https://www.webmd.com/diet/ss/slideshow-diet-magnesium.

Chesak, Jennifer. “Why Magnesium Levels Decline With Age & What To Do About
It.” Mindbodygreen, Mindbodygreen, 20 Apr. 2022,
https://www.mindbodygreen.com/articles/magnesium-with-age#:~:text=%22As%20a
%20person%20ages%2C%20a,in%20much%20less%20dietary%20magnesium.%22

Killilea, David W, and Jeanette A M Maier. “A Connection between Magnesium
Deficiency and Aging: New Insights from Cellular Studies.” Magnesium Research,
U.S. National Library of Medicine, June 2008,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790427/.

“Magnesium: Health Benefits, Deficiency, Sources, and Risks.” Medical News
Today
, MediLexicon International,
https://www.medicalnewstoday.com/articles/286839.

“Magnesium.” The Nutrition Source, 14 Oct. 2021,
https://www.hsph.harvard.edu/nutritionsource/magnesium/.

Seelig, Mildred S., and Harry G. Preuss. “Magnesium Metabolism and Perturbations
in the Elderly – Geriatric Nephrology and Urology.” SpringerLink, Kluwer Academic
Publishers, https://link.springer.com/article/10.1007/BF01436050.

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