Magnesium For The Over 50’s

  • Ochuko Atenaga Second Class Upper Division, Psychology, University of Port Harcourt
  • Richard Stephens Doctor of Philosophy(PhD), St George's, University of London
  • Suruthy Mary Bachelor in Biomedical Science (IBMS)- BSc in University of Portsmouth, UK


Our health is necessary at any stage in life. And so, certain supplements give us the support that we need. For instance, magnesium declines when we get older. To reinforce and maintain our health no matter the circumstances, such as high blood pressure, osteoarthritis or type 2 diabetes, we should adjust our routine (diet, exercise and so on).

Talking about the supplements we need, this article investigates how magnesium helps 50-year-old people and highlights its benefits.

How is magnesium associated with being 50 years old?

Magnesium (Mg) is crucial for human growth, development and sustenance. Alongside calcium, Mg is a significant constituent of the bones in your body. It is also present in soft tissues, blood and other bodily fluids. One aspect of this element is that it supports virtually every reaction that occurs within the human body.1

The decline in Mg levels is a slow process. By the time we reach 50, the body’s magnesium has reached Mg deficiency due to the nature of Western diets. The loss of Mg in food is caused by how the food is prepared or by eating processed food.1

We must incorporate a sufficient amount of Mg (about 300 to 400 mg) as a constant. The moment Mg is imbalanced, disease, according to the age of the patient, will start to develop.1 

The triggering diseases that affect the digestive system, that affect the propensity to diabetes type 2 (low Mg is insulin-sensitive) and that encourage kidney failure are examples of Mg deficiency relating to the ageing process.1

What does the body do with magnesium intake?

Necessary for over 300 biochemical reactions involving enzymes (proteins that help reactions), Mg intake can regulate many activities such as collecting energy from digested food and deploying it to soft tissues found in various places like the liver, the muscle, the heart, and the kidney.  Mg is also vital for  protein synthesis broken down to amino acids to maintain muscle contractions and much more. The body requires these activities, especially when the immune system needs sustaining.

It explains why your food can take longer to digest if you are Mg-deficient. More dietary supplements of this nutrient can help cushion the effect of ageing on your body. Instead of a sharp drop, the decline will be slower and more gradual.

A lack of Mgm means your body will struggle to create and repair DNA and RNA (RNA is responsible for producing new proteins from the DNA). In turn, this will result in a weakened immune system due to a lack of DNA sensors. While most people know DNA in the context of  the storage of genetic information, recent research has shown the role of DNA sensors in the body’s immune responses to bugs and viruses.2

Why is the intake of magnesium necessary?

Now that we understand what Mg does in the body. Taking magnesium at any stage of our life sustains our health even more. For instance, there it leads to less frequent bacteria, fungus and virus infections. Mg can help fight these pathogens.1

Another example would be homeostasis (a system that balances our body and controls the external changes), which aids in regulating and stimulating a strong immune system in the gut and in other places where it needs health support.1 

Normal everyday movement of the muscles wears and tears them as a normal response as you age. Movement in older people is less fluid and there are visible effects and damages. For example, lifting boxes puts more strain and stress on your muscles, doubling the physical effort needed and, therefore, doubling the forces acting on the muscles.3 

The supplement magnesium chloride is the right kind for targeting muscle pain because the compound has healing benefits for injuries resulting from excessive muscle exertion. 

There are several kinds of Mg supplements. In this case, Mg chloride is associated the most with this symptom. Therefore, taking Mg supplements can help relieve joint pain that currently affects 60% of adults.4

Besides that, 60% of the Mg within the body is found in bones. Some studies show that lower Mg levels cause your bones to be weak and breakable. In addition, most people with low Mg are more likely to suffer from bone fractures. As such, Mg is crucial to bone health.4

Which magnesium is best for those aged over 50?

Mg is a mineral that is involved with different systems in the body. It is recommended that you don’t purchase or take it without proper consultation.  Each Mg function differs from the others in the mechanism of action.  

Depending on if you are born a male or female, some Mg does benefit the condition you are slowly developing. This article will not say which supplement is the best. However, it will present the different Mg types there are.  Advice from your healthcare provider can guide you as to the best one to take for your condition.  

  • Magnesium glycinate is a very good form of magnesium for people above 50. It improves heart conditions while helping to reduce stress, manage diabetes and can help with a bloated stomach
  • Magnesium citrate. It increases the volume of water in your digestive system and reduces the occurrence of constipation
  • Magnesium sulphate is perfect for you when suffering from cramps and muscle weakness and improves muscle and nerve health
  • Magnesium chloride. As mentioned above, this is good for muscle damage
  • Epsom salts. Often added to bath water. It has been proven to help relieve minor pains caused by bruises and muscle sprains 

How much magnesium should a 50-year-old take?

The recommended amount of Mg for adults over 50 years of age is 420 milligrams for people assigned male at birth (AMAB) and 320 milligrams for those assigned female at birth (AFAB). This applies mainly to the use of Mg supplements rather than Mg from dietary sources. Besides the easily absorbable forms of Mg from supplements, people can also get this mineral from these foods:

  • Salmon
  • Oatmeal
  • Beef and chicken
  • Almonds
  • Cashew
  • Peanuts
  • Wheat
  • Spinach
  • Soy

Side effects and other concerns

It is always important to consult your doctor before taking any Mg supplements. Even in your dietary allowance, you should only eat Mg-rich foods in moderation. High doses of Mg can cause nausea, abdominal cramping and diarrhoea.

In addition, you should speak to certified medical personnel if you have diabetes, kidney disease or an eating disorder. Meanwhile, only use Mg supplements as directed on the label or by a doctor. In addition, take supplements with plenty of water and only use it on an as-needed basis.


As our body loses its capacity, minerals like Mg prescribed by a GP can turn into a positive effect. We have learned that Mg has a strong influence on the immune system. Thus, Mg compound supplements or Mg-rich foods can be part of your diet as early as 50.


  1. Barbagallo M, Veronese N, Dominguez LJ. Magnesium in aging, health and diseases. Nutrients [Internet]. 2021 Jan 30 [cited 2024 Jan 13];13(2):463. Available from:
  2. Briard B, Place DE, Kanneganti T-D. DNA Sensing in the Innate Immune Response. Physiology [Internet]. 2020 [cited 2024 Jan 22]; 35(2):112–24. Available from:
  3. Will. HT Physio. 2019 [cited 2024 Jan 13]. The truth about stiff, achy backs as we get older - plus how to fix it! Available from:
  4. Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, et al. Magnesium status and stress: the vicious circle concept revisited. Nutrients [Internet]. 2020 Nov 28 [cited 2024 Jan 13];12(12):3672. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Ochuko Atenaga

Second Class Upper Division, Psychology, University of Port Harcourt

My name is Ochuko, and I am a seasoned web content writer who simplifies the most complex ideas. For half a decade, I have written content on Blockchain, NFTs, Digital Marketing, eCommerce Development, G Health, Technology, Lifestyle, Tourism, Hospitality, and gambling. During this period, he has worked with top brands like Clario, CryptoGames3D, Amazix, AIKON, Progos Tech, Webzool, Zenith Chain, Jungle NFT Marketplace etc.

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