One Key Mineral Declines As You Get Older —Here’s How To Replenish It

It contributes to maintaining healthy blood sugar and blood pressure levels, enhancing relaxation and sleep quality, balancing electrolytes, facilitating muscle and nerve transmission, aiding in the transport and effectiveness of other nutrients, and supporting the immune system.*

From our bones to the mitochondria within our cells, magnesium is crucial for our overall health.*

As a macromineral, our bodies require significant amounts of magnesium to operate efficiently. However, many people, especially as they age, do not get enough of this important nutrient.

Here, why magnesium levels decline as we age and what to do about it.

Why magnesium levels often decline with age

So what does aging have to do with it? "As a person ages, a big factor in their magnesium decline is that their appetite and [nutrition] intake also decline," explains Christina Fitzgerald, M.S., R.D., a registered dietitian and sports nutrition expert. "So they're taking in much less dietary magnesium."

Plus, aging involves a lot of changes within the body that can simultaneously (negatively) affect magnesium levels: According to functional registered dietitian Alex D'Elia, R.D., changes in urination, intestinal absorption, and bone health status are "three of the most common reasons magnesium insufficiency is seen in the aging population."

How to maintain healthy magnesium levels for life

1. Add a supplement

Even if you try your best, dietary changes might not be enough to sustain optimal magnesium levels—this is where a supplement can be useful.

If you do take a supplement, follow the dosing instructions on the label and check with your physician to make sure it's safe and effective for you.

2. Check your magnesium status

Magnesium tests aren't often included in typical blood work. So if you're curious about your levels, ask your doctor if they can include magnesium (preferably a red blood cell magnesium) test in your next blood draw.

3. Change your diet

You can up your intake of this essential mineral by making a habit of eating more magnesium-rich foods. "Include a variety of sources daily, such as legumes, nuts, seeds, whole grains, and leafy veggies in addition to fortified cereals and milk and yogurts," Fitzgerald says. "These can easily be included in both meals and smoothies."

The takeaway

Our magnesium levels tend to decline with age for several reasons, including normal changes in the body. Although we can always aim to eat more magnesium-rich foods to counteract low levels, getting enough of the mineral from diet alone is tough daily.

Taking a supplement can help support your body's magnesium count for better health at any age.*

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.