How to Use This Ingredient Effectively for Seniors: What You Need to Know

If diet alone isn’t enough—or if a doctor identifies a deficiency—magnesium supplements may help. Common forms include:

• Magnesium citrate: Easily absorbed, good for mild constipation
• Magnesium glycinate: Gentle on the stomach, calming effect
• Magnesium oxide: High dose, but less absorbable

Tips for safe supplementation:

• Start with a low dose (100–200 mg/day)
• Take it with food to avoid stomach upset
• Avoid taking it with calcium at the same time—absorption can interfere
• Do not exceed 350 mg/day from supplements unless under medical supervision

Signs of Too Little or Too Much Magnesium

Low magnesium can cause:

• Muscle cramps
• Fatigue
• Irritability
• Irregular heartbeat

Too much magnesium, especially from supplements, can lead to:

• Diarrhea
• Nausea
• Low blood pressure
• In extreme cases, heart problems

That’s why balance is key.

Final Thoughts

Magnesium is a small mineral with a big impact, especially for seniors. Whether through food or supplements, making sure you get enough can improve energy, sleep, muscle function, and heart health.

As always, talk to your doctor before starting any supplement. With the right approach, magnesium can be an easy and natural way to support healthy aging.