A Mineral You Need For Healthy Aging Can Prevent Heart Attacks, Strokes, And Dementia Too

Many people are seeking that magic pill, diet, or workout that will help them live longer and prevent disease. One of the foundations of healthy aging is a nutrient-rich diet of unprocessed fruits, vegetables, whole grains, lean proteins, and healthy fats. Yet, as people age, it can become more difficult for them to get enough vitamins, minerals, and other nutrients to maintain their health. According to a 2021 study in Nutrients, older adults are more likely to suffer from the effects of malnutrition.

One common age-related mineral deficiency is magnesium. Older adults are more susceptible to magnesium deficiency because changes in the gut make magnesium more difficult for the body to absorb, according to a 2021 review in Nutrients. The kidneys help the body retain magnesium, but reduced kidney function in older adults can also contribute to low magnesium levels.

Magnesium plays a role in more than 300 functions in the body, including regulating heart rate, strengthening bones, and supporting nerves and muscles. Adult men need at least 400 milligrams of magnesium a day, and women need at least 310 milligrams. Magnesium is particularly important for older adults to lower their risk of type 2 diabetes and bone fractures due to osteoporosis. Magnesium might also prevent heart attacks, stroke, and cognitive decline.

One chronic condition that can lead to heart disease is high blood pressure. Over time, high blood pressure reduces blood supply to the organs and can lead to heart attacks and strokes. The 2021 review in Nutrients pointed out how magnesium supports cardiovascular health. Like potassium, magnesium helps to regulate blood pressure. Low magnesium levels can factor into atherosclerosis, which is a condition where plaques build up in the arteries. Supplementing with magnesium or increasing the intake of magnesium-rich foods might help the body metabolize cholesterol and lower the risk of heart attack and stroke.

Magnesium can cross the blood-brain barrier and preserve processes important for memory and learning. In this way, magnesium supports brain development and function and can protect the brain from cognitive decline. Magnesium reduces inflammation in the brain, clears out any toxins, and prevents the buildup of plaques and abnormal proteins that lead to Alzheimer's disease. People with dementia tend to have lower levels of magnesium in their systems.

Although older adults are at risk for magnesium deficiency, people with type 2 diabetes, alcohol use disorder, or gastrointestinal diseases could also have low levels of magnesium. Those with extreme magnesium deficiency could exhibit signs such as numbness, abnormal heartbeat, and muscle cramping. There might also be changes in personality.

If you feel you might have low magnesium levels, aim to boost magnesium through whole food sources such as whole grains, legumes, fruits, and nuts. A cup of quinoa mixed with a cup of edamame gives you 217 milligrams of magnesium, which is more than half of your daily recommended intake.

You might also decide to get more magnesium by taking a magnesium supplement. Magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride are better absorbed by the body, but taking too much magnesium can cause diarrhea or cramping. Older adults should be careful because magnesium can interact with other supplements or medications. In particular, zinc supplements, antibiotics, diuretics, bisphosphonates (for osteoporosis), and medications to treat acid reflux might influence your magnesium levels or ability to absorb this mineral.