How to Use This Ingredient Effectively for Seniors: What You Need to Know

• • Leafy greens (spinach, kale, Swiss chard)
  • Nuts and seeds (almonds,  pumpkin seeds, sunflower seeds)
  • Whole grains (brown rice, oatmeal, quinoa)
  • Legumes (black beans, chickpeas, lentils)
  • Avocados and bananas
  • Dark chocolate (in moderation!)
  • Try combining these into easy-to-digest meals like vegetable soups, smoothies, or whole grain bowls.

What About Supplements?

If diet alone isn’t enough—or if a doctor identifies a deficiency—magnesium  supplements may help. Common forms include:

• Magnesium citrate: Easily absorbed, good for mild constipation
• Magnesium glycinate: Gentle on the stomach, calming effect
• Magnesium oxide: High dose, but less absorbable

Tips for safe supplementation:

• • Start with a low dose (100–200 mg/day)
  • Take it with food to avoid stomach upset
  • Avoid taking it with calcium at the same time—absorption can interfere
  • Do not exceed 350 mg/day from supplements unless under medical supervision

Signs of Too Little or Too Much Magnesium

Low magnesium can cause: