As we get older, many of us start paying closer attention to the habits that help us feel strong and steady for the long haul. Movement, social connection, and mental wellbeing all play a role, but food choices often set the foundation for everything else. While protein and fiber usually steal the spotlight, dietitians say one nutrient is surprisingly easy to overlook. That mineral is magnesium, and it becomes especially important after age 50.
Magnesium is involved in hundreds of processes in the body, which is why it is often linked to everyday markers of wellbeing like energy, muscle function, and restful sleep. Dietitian Vanessa Imus told Parade that research has connected magnesium intake in older adults with benefits that include a lower risk of frailty, stronger muscle function, support for bone health, and a reduced risk of cognitive struggles. She also points out that sleep quality may improve when magnesium status is adequate. The catch is that maintaining good magnesium levels can get harder with age.
One reason is absorption. The body can become less efficient at absorbing magnesium over time, and day to day eating patterns may shift away from magnesium rich foods. On top of that, some medications can influence magnesium levels, which can make it even trickier to stay on track. That combination helps explain why people can do many things “right” and still fall short without realizing it. It is also why dietitians encourage being more intentional about magnesium after 50.
The good news is that magnesium can come from familiar, easy to build into meals ingredients. Imus says it is possible to meet your needs through food, but it often takes conscious effort. Leafy greens, nuts, seeds, whole grains, legumes, and fortified cereals are common sources that can fit into breakfast bowls, salads, soups, and snacks. For adults over 50, recommended daily intake is often cited as 320 milligrams for women and 420 milligrams for men, which can be a helpful benchmark when planning.
Supplements may sound like a simple fix, but they are not a one size fits all solution. Dietitian Julie Pace notes that magnesium supplementation is generally considered safe for healthy adults when taken in appropriate doses, yet certain groups should use medical guidance and monitoring. Imus adds that people with kidney disease, as well as some heart and digestive conditions, may need to avoid magnesium supplements altogether. If you are considering adding a supplement, it is wise to discuss it with a healthcare professional who can factor in your medications and health history.
What are your go to magnesium rich foods, and have you ever tried adjusting your intake after 50? Share your thoughts in the comments.
