Magnesium plays a big role in senior health, aiding bone strength, heart rhythm, sleep, mood, and blood sugar control. As one expert put it, magnesium is “involved in over 300 biochemical reactions in the body.” Yet many seniors don’t get enough due to poor absorption, medications like diuretics, or dietary changes.

**How Much Do You Need?**
The National Institutes of Health recommends:

* **Men 51+**: 420 mg/day
* **Women 51+**: 320 mg/day
Needs may vary, so check with your doctor.

**Top Food Sources**
Seniors should include magnesium-rich foods like:

* Leafy greens (spinach, kale)
* Nuts and seeds (almonds, pumpkin seeds)
* Whole grains (quinoa, brown rice)
* Legumes, bananas, avocados, and even dark chocolate

**Supplements**
If diet isn’t enough, supplements like **magnesium citrate** (good for constipation) or **glycinate** (gentle and calming) may help. Start with 100–200 mg/day, and avoid exceeding 350 mg/day without medical guidance.

**Watch for Imbalance**
Too little magnesium can cause fatigue, cramps, or irregular heartbeat. Too much from supplements may lead to nausea or diarrhea.

**Bottom Line**
Magnesium is “a small mineral with a big impact.” With the right balance, it can support healthier aging naturally.