How Seniors Can Spot & Alleviate a Magnesium Deficiency
Seniors are at higher risk for magnesium deficiency due to several factors, including reduced dietary intake, decreased absorption in the gut, increased excretion by the kidneys, and the use of certain medications. Recognizing the signs and taking steps to address low magnesium levels is crucial for maintaining overall health
These are the most common signs that seniors and their caregivers should be aware of:
- Early Symptoms:
- Fatigue and weakness
- Loss of appetite
- Nausea and vomiting
- Neuromuscular Symptoms:
- Muscle cramps, twitches, and spasms
- Numbness or tingling in the extremities
- Tremors
- Cardiovascular Symptoms:
- Heart palpitations or irregular heartbeat
- Other Potential Symptoms:
- Headaches
- Insomnia
- Irritability and anxiety
- Constipation
- Green leafy vegetables: Spinach, kale, collard greens
- Nuts and seeds: Almonds, pumpkin seeds, chia seeds
- Legumes: Black beans, kidney beans, soybeans
- Whole grains: Brown rice, oats, whole wheat bread
- Fatty fish: Salmon, mackerel
- Fruits: Bananas, avocados
- Dairy and fortified non-dairy milk: Yogurt, soy milk
It's important to note that these symptoms can have various causes. If a senior experiences several of these, it's also imperative to consult a healthcare professional for proper diagnosis, including a blood test to check magnesium levels.
To help alleviate magnesium deficiency, seniors and their caregivers must do a combination of dietary changes and, in some cases, add supplements to their regimen, always under the guidance of a healthcare provider. These changes may include:
Encouraging the consumption of magnesium-rich foods such as:
Introducing magnesium supplements (e.g., magnesium citrate, glycinate, or chloride). Some are absorbed by the body better than others, depending on the senior.
It's crucial to consult a doctor before starting any supplement, as they can interact with other medications and may not be suitable for individuals with certain health conditions, such as kidney problems. The recommended daily intake for adults over 51 is around 420 mg for men and 320 mg for women, but a doctor can advise on the appropriate dosage based on individual needs.
By being aware of the symptoms and taking proactive steps through diet and medical guidance, seniors can effectively spot and alleviate magnesium deficiency, contributing to improved health and well-being.
