- Food First: Magnesium-Rich Foods
Include these regularly:
Leafy greens: Spinach, Swiss chard
Nuts & seeds: Almonds, cashews, pumpkin seeds, flaxseeds
Legumes: Black beans, edamame
Whole grains: Quinoa, oats, brown rice
Avocados, bananas, dark chocolate (70%+ cocoa)
🥣 Tip: Just 1 oz of pumpkin seeds = 150mg magnesium (37% of daily needs for seniors).
- Consider Supplementation—But Choose Wisely
The Recommended Dietary Allowance (RDA) for adults over 50:
Men: 420 mg/day
Women: 320 mg/day
Best forms for seniors:
Magnesium glycinate: Gentle on the stomach, excellent for sleep and anxiety.
Magnesium citrate: Good for constipation (but can cause loose stools).
Magnesium malate: Supports energy and muscle function.
Avoid: Magnesium oxide—it’s poorly absorbed and mostly acts as a laxative.
