Magnesium Is a Critical Nutrient for Healthy Aging: What Form Is Best?
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Magnesium deficiency is associated with chronic cardiovascular disease, as well as with kidney disease, both of which are comorbidities associated with unhealthy aging. Learn which form of magnesium is best to add to your list of anti-aging supplements.
Chronic Magnesium deficiency is found in numerous preclinical and clinical conditions, especially in the elderly, including hypertension, stroke, atherosclerosis, ischemic heart disease, cardiac arrhythmias, glucose intolerance, insulin resistance, type 2 diabetes mellitus, endothelial dysfunction, vascular remodeling, alterations in lipid metabolism, platelet aggregation/thrombosis, inflammation, oxidative stress, cardiovascular mortality, asthma, chronic fatigue, as well as depression and neuropsychiatric disorders.
Magnesium is involved in over 600 different enzymatic reactions in the body. I can think of no other single nutrient that affects so many body systems.
Magnesium deficiency is even associated with chronic inflammation. The combination of aging and magnesium deficiency is linked to an increased production of oxygen-derived free radicals, resulting in low-grade inflammation, commonly referred to as inflammaging.
Chronic magnesium deficiency is primarily caused by a diet lacking enough magnesium. Among older people, it’s also associated with inhibited absorption, reduced magnesium stores in bones, and excessive urinary loss.
Testing Your Magnesium Level
Serum magnesium is typically part of the standard chemistry panel. But only about 1% of your body’s total magnesium is present in a blood sample. So, a normal magnesium serum level, like found on a standard blood chemistry panel, doesn’t reflect tissue levels. For healthy aging, you’ll find a more accurate check for magnesium levels in red blood cells (RBCs). These results more accurately reflect intracellular stores and the body’s magnesium tissue levels.
Magnesium concentration is measured in milligrams per deciliter (mg/dL). The standard serum magnesium reference range from Quest Diagnostics is 1.5-2.5 mg/dL. The magnesium red blood cell (RBC) reference range is 4.0-6.4 mg/dL. Optimal serum magnesium levels are 2.0-2.5 mg/dL. For optimal health, aim for the upper range of 5.5-6.4 mg/dL in RBC magnesium.
Getting Enough Magnesium
Magnesium is abundant in natural foods. Seeds and nuts, such as pumpkin seeds and almonds, contain the highest amounts. Green vegetables, like spinach, are also rich in magnesium, as is edamame. However, one reason older people have low magnesium levels is that they tend to eat less food and may have dental conditions that prevent them from chewing seeds and nuts adequately. Soft ultra-processed, easy-to-chew foods have little to no magnesium.
And, appetite is often reduced during advanced aging, so many older people simply don’t eat enough to maintain adequate magnesium levels.
Symptoms and Conditions Associated with Magnesium Deficiency:
- Lethargy and generalized weakness
- Loss of appetite
- Muscle aches and cramps, and twitching
- Muscle weakness
- Numbness and tingling
- Difficulty sleeping
- Irregular heartbeat
- High blood pressure
- Abnormal sugar metabolism
- Moodiness and anxiety
- Low energy
Magnesium Supplements
Taking supplements is a safe, affordable, and effective way to maintain optimal magnesium levels. The two most common forms are magnesium oxide and malate. Magnesium oxide is inexpensive and the type you are likely to find at your local pharmacy or grocery store. Magnesium malate is somewhat better absorbed. You’ll find it in health food shops or Whole Foods Markets.
Magnesium glycinate is more absorbable because it is formed by combining elemental magnesium with the amino acid glycine. This form of magnesium is more bioavailable than magnesium oxide, meaning the magnesium is readily absorbed through your small intestine.
Some take magnesium for nighttime leg muscle cramps. However, there is no scientific evidence that consuming extra magnesium reduces cramping. There is some research showing that magnesium helps ease fibromyalgia pain. Remember, taking too much magnesium can cause diarrhea. Therefore, don’t exceed the recommended amount.
For maximum health benefits, choose a specialized form of magnesium. Magnesium L-threonate helps improve sleep and alleviate brain fog. It calms your mind from racing before bedtime. It may reduce nighttime stress and anxiety.
Magnesium taurate is a complex of magnesium with taurine, an amino acid. Studies show that it has benefits in the treatment of hypertension (high blood pressure), cataracts, diabetes, and anxiety. Magnesium taurate may also help to protect overall eye, heart, and brain health. A standard dose is 125-250 mg twice daily.
Magnesium glycinate, also referred to as bisglycinate, is the most effective form, achieving the highest magnesium blood levels within 2-4 hours after ingestion. Take 100-120 mg once or twice daily. Once-daily dosing is for maintenance. Take it twice daily if your magnesium level is below the reference range, then once daily to maintain a healthy level. Magnesium glycinate is a good choice for healthy aging.
Summary
Magnesium deficiency is common, but easy to correct. You’ll get enough magnesium from a healthy plant-based diet and supplements. There are many forms and combinations of dietary magnesium. The most helpful type for healthy aging is magnesium glycinate. Take magnesium in the recommended doses twice daily with meals.
Selected References
Barbagallo M, Belvedere M, Dominguez LJ. Magnesium homeostasis and aging. Magnes Res. 2009 Dec;22(4):235-46. https://doi:10.1684/mrh.2009.0187. PMID: 20228001.
Barbagallo M, Veronese N, Dominguez LJ. Magnesium in Aging, Health and Diseases. Nutrients. 2021 Jan 30;13(2):463. https://doi:10.3390/nu13020463. PMID: 33573164; PMCID: PMC7912123.
Barna, O., Lohoida, P., Holovchenko, Y. et al. A randomized, double-blind, placebo-controlled, multicenter study assessing the efficacy of magnesium oxide monohydrate in the treatment of nocturnal leg cramps. Nutr J 20, 90 (2021). https://doi.org/10.1186/s12937-021-00747-9
Boulis, M., Boulis, M., & Clauw, D. (2021). Magnesium and Fibromyalgia: A Literature Review. Journal of Primary Care & Community Health, 12, 21501327211038433. https://doi.org/10.1177/21501327211038433
Dominguez LJ, Mérida DM, Donat-Vargas C, Banegas JR, Veronese N, Barbagallo M, Rodríguez-Artalejo F, Guallar-Castillón P. Higher Magnesium Intake Is Associated with a Lower Risk of Frailty in Older Adults. J Am Med Dir Assoc. 2025 Jan;26(1):105335. https://doi:10.1016/j.jamda.2024.105335. Epub 2024 Nov 2. PMID: 39491866.
Dominguez LJ, Veronese N, Barbagallo M. Magnesium and the Hallmarks of Aging. Nutrients. 2024 Feb 9;16(4):496. https://doi:10.3390/nu16040496. PMID: 38398820; PMCID: PMC10892939.
Macías Ruiz MDC, Cuenca Bermejo L, Veronese N, Fernández Villalba E, González Cuello AM, Kublickiene K, Raparelli V, Norris CM, Kautzky-Willer A, Pilote L, Barbagallo M, Dominguez L, Herrero MT; GOING-FWD Consortium. Magnesium in Kidney Function and Disease-Implications for Aging and Sex-A Narrative Review. Nutrients. 2023 Mar 31;15(7):1710. https://doi:10.3390/nu15071710. PMID: 37049550; PMCID: PMC10097335.
Parikshit Shrivastava, Rajesh Choudhary, Umashankar Nirmalkar, Amrita Singh, Jaya Shree, Prabhat Kumar Vishwakarma, Surendra H. Bodakhe. Magnesium Taurate Attenuates Progression of Hypertension and Cardiotoxicity Against Cadmium Chloride-induced Hypertensive Albino Rats. Journal of Traditional and Complementary Medicine, Volume 9, Issue 2, 2019. Pages 119-123, ISSN 2225-4110. https://doi.org/10.1016/j.jtcme.2017.06.010.
For more information on magnesium, see the
NIH magnesium fact sheet for health professionals.
