Magnesium for older people – specific needs after the age of 60

Magnesium was first identified in the 18th century, when the Scottish chemist Joseph Black studied magnesia and described its properties as distinct from those of lime. The metal itself was first isolated by Humphry Davy in 1808, using the electrolysis of magnesium compounds. Later, in 1831, Antoine Bussy obtained magnesium in a purer form, which allowed for a better understanding of its properties and chemical significance. Today, this element is studied not only in the context of basic life functions, but also in relation to the changes that occur as the body ages.

1. Magnesium in the body
2. Magnesium in the diet
3. EU guidelines for older people
4. Magnesium supplements and older people

Magnesium in the body

Magnesium is one of the most abundant elements on Earth and is found in large quantities in, amongst other things, rocks (igneous and sedimentary), seawater and many minerals in the Earth’s crust. It is one of the key mineral elements present in the human body and plays a role in a vast number of cellular processes, including energy production and utilisation, protein synthesis, maintenance of electrolyte balance, and the proper functioning of nerve and muscle cells.

What is it needed for?

A significant proportion of magnesium is found in tissues and bones. Magnesium is needed to maintain the proper functioning of the nervous system, supports normal muscle function, contributes to the maintenance of healthy bones and teeth, and is associated with reducing feelings of tiredness and fatigue. In some older people, diet, co-existing conditions or medication may affect magnesium status. For this reason, it is particularly important for this group to ensure an adequate supply of magnesium in their daily diet, and the decision regarding any supplementation should be discussed with a specialist.

Magnesium in the diet

The richest sources of magnesium are seeds, cocoa, nuts, dried pulses, wholegrain cereal products and some mineral waters. It is estimated that pumpkin seeds contain around 500–550 mg of magnesium per 100 g, cocoa around 400–500 mg, chia seeds around 300–350 mg, almonds around 250–280 mg, dry buckwheat around 200 mg, and cooked pulses usually several dozen milligrams per 100 g.

"Older people usually need fewer calories than younger people, but their requirement for certain nutrients does not decrease – on the contrary, it often increases. It is therefore crucial to eat "nutrient-dense" foods – those that provide vitamins, minerals and fibre without unnecessary calories." Łukasz Domeracki – Dietitian

Daily nutrition

In the daily diet of older adults, it is not only the magnesium concentration in a product that matters, but also the actual portion size and regularity of consumption. Just 20–30 g of seeds or nuts, a portion of groats and wholemeal bread, and a glass of mineral-rich water can together significantly increase daily intake. The Reference Intake (RI) for magnesium in food labelling within the European Union is 375 mg per day.

EU guidelines for older people

The European Union does not specify separate magnesium intake guidelines for older people based on gender or age. Food labelling uses a Reference Intake (RI) of 375 mg of magnesium per day for adults. This value is general in nature and serves as a reference point on food labels; however, it does not take into account individual physiological needs, which may vary depending on age, gender or health status.

Estimated content of elemental magnesium in selected forms of magnesium used in dietary supplements

A higher proportion of elemental magnesium in a molecule does not automatically mean a better form of supplement, as the compound’s solubility, bioavailability and gastrointestinal tolerance are also of practical importance.

Magnesium supplements and older people

In the case of older adults, the introduction of magnesium supplementation may require particular caution due to the medications they are taking (including certain antibiotics, oral bisphosphonates, levothyroxine and selected diuretics). In dietary supplements, magnesium is found in the form of organic salts (such as magnesium citrate, magnesium lactate, magnesium diglycinate) and inorganic salts (including magnesium chloride and magnesium oxide).

The main differences between these forms relate primarily to the content of elemental magnesium per serving, solubility, absorption rate and gastrointestinal tolerance. The most common preparations on the market provide around 100–400 mg of magnesium per daily dose; however, with higher doses from supplements, the total intake from food and fluids is of particular importance.

Sources:

• Barbagallo, M., Veronese, N., & Dominguez, L. J. (2021). Magnesium in Aging, Health and Diseases. Nutrients, 13(2), 463. https://doi.org/10.3390/nu13020463
• Costello, R. B., & Moser-Veillon, P. B. (1992). A review of magnesium intake in the elderly. A cause for concern?. Magnesium research, 5(1), 61–67.
• Liguori, S., Moretti, A., Paoletta, M., Gimigliano, F., & Iolascon, G. (2024). Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review. International journal of molecular sciences, 25(20), 11220. https://doi.org/10.3390/ijms252011220