9 Benefits of Magnesium for a Senior

Magnesium is a mineral found in foods like leafy green vegetables, nuts, and whole grains. It’s important for many functions in the body, including regulating blood pressure and blood sugar levels and maintaining nerve and muscle function. Magnesium is essential for the functioning of more than 300 enzymes in the body and is involved in numerous biochemical processes, including energy production, protein synthesis, and nerve transmission. 

In this article, we present nine health benefits of magnesium that can be beneficial to seniors:

  • Magnesium helps regulate blood sugar levels
  • Magnesium can help lower blood pressure
  • Magnesium can help prevent constipation
  • Magnesium is necessary for nerve function
  • Magnesium deficiency can lead to muscle cramps and spasms
  • Magnesium can help reduce anxiety symptoms
  • Magnesium is necessary for energy production
  • Magnesium deficiency can lead to osteoporosis
  • Magnesium can help prevent migraines

Blood Sugar Levels

Magnesium is a mineral that is important for many bodily functions, including blood sugar or glucose regulation. Low magnesium levels can cause blood sugar levels to spike, while high magnesium levels can help keep blood sugar levels in check. If you are a senior looking to maintain healthy blood sugar levels, include foods that are high in magnesium in your diet.

Blood Pressure

Seniors with high blood pressure are often prescribed magnesium supplements to help lower their blood pressure. While the evidence is mixed, some studies suggest magnesium may help lower blood pressure in people with hypertension.

One possible explanation is that magnesium helps relax the muscles surrounding the arteries, which can lead to a decrease in blood pressure. Additionally, magnesium may help improve the function of the endothelium, the layer of cells that lines the arteries.

More research is needed to determine whether magnesium supplements are an effective treatment for high blood pressure. However, if you have hypertension and are interested in trying magnesium supplements, speak to your doctor to see if they are a good option for you.


Magnesium citrate is a common form of magnesium that is prescribed to help with constipation suffered by seniors. Magnesium helps to soften the stool and make it easier to pass. Magnesium can also help to relax the muscles in the intestines, which can further help with constipation.

Nerve Function

Magnesium is a mineral that is important for nerve function. It helps to maintain the electrical balance in nerve cells, and it also plays a role in the release of neurotransmitters. Magnesium deficiency can cause problems with nerve function in seniors, including tingling and numbness in the hands and feet and muscle weakness.

Cramps and Spasms

If you’re one of the estimated 75 percent of American seniors who don’t get enough magnesium in their diets, you may be susceptible to muscle cramps and spasms. A lack of magnesium can cause muscle weakness, tremors, convulsions, and even death. Symptoms of magnesium deficiency include weakness, fatigue, loss of appetite, nausea and vomiting, irritability, tingling or numbness in the hands and feet, muscle cramps and spasms, restless leg syndrome, and headaches.


Anxiety is a mental condition characterized by feelings of worry, fear, and nervousness. It can interfere with daily activities and cause problems in relationships and work life. Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults each year, including seniors.

There are many treatments for anxiety, including medications and therapy. However, some seniors find that adding magnesium supplements to their treatment plan helps reduce their symptoms.

If you suffer from anxiety and want to try magnesium supplements, talk to your doctor first to ensure they are safe for you. As mentioned previously, magnesium supplements can interact with other medications, so it is important to discuss all of your medications with your doctor before starting any new supplements.


Magnesium is an important mineral that your body needs for energy production. Magnesium helps turn food into energy, and it also helps keep your muscles and nerves working properly. If you’re not getting enough magnesium in your diet, you may feel tired and run down. 

If you’re feeling tired and run down, try adding more magnesium-rich foods to your diet. Examples of such food selections will be discussed more fully shortly in this article. 


A recent study found that magnesium may help protect against osteoporosis. The study, which was published in the journal BMC Musculoskeletal Disorders, looked at the effects of magnesium supplementation on bone mineral density and bone turnover markers in older individuals. 

The study participants were randomly assigned to receive either a placebo or a magnesium supplement containing 365 milligrams of magnesium oxide daily for 24 weeks. Bone mineral density and bone turnover markers were measured at the beginning and end of the study.

The results showed that the magnesium supplement significantly increased bone mineral density at the lumbar spine and hip compared with the placebo. Additionally, the magnesium supplement was associated with a significant decrease in bone turnover markers.

These findings suggest that magnesium may play a role in preventing osteoporosis in older individuals, particularly women. Further research is needed to confirm these results.


One problem associated with magnesium deficiency in seniors can be migraines. Studies have shown that seniors with migraines are more likely to have low magnesium levels than those without migraines. In fact, magnesium deficiency may be the most common cause of migraines.

Magnesium prevents migraines among seniors in a number of different ways:

  • First, magnesium helps relax the muscles in the head and neck, which can help relieve tension headaches.
  • Second, it helps stabilize blood sugar levels, which can prevent mood swings and crashes that can trigger migraines.
  • Third, it helps rid the body of toxins, including those that can trigger migraines. 
  • Finally, it helps improve blood flow, which can reduce the severity and frequency of migraines.

Foods Rich in Magnesium

Finally, according to the Cleveland Clinic, foods that are rich in magnesium and can be included in a healthy diet for a senior are:

  • Almonds
  • Cashews
  • Flaxseed
  • Peanuts
  • Pumpkin seeds
  • Black beans
  • Edamame
  • Lima beans
  • Quinoa
  • Shredded wheat
  • Low-fat milk
  • Low-fat yogurt
  • Spinach
  • Dark chocolate