Magnesium in the diet plays a bigger role in healthy aging than most people realize. While it’s well known for muscle function and cardiovascular health, new research point to its role in managing inflammation as we age. This suggests that healthier aging is possible with magnesium-rich whole foods. This nutrient is essential for brain function, inflammation control, and even cognitive resilience later in life.
As we age, getting enough of this nutrient from food becomes a smart, science-backed way to protect both body and mind.
A growing body of research indicates that people who eat more magnesium tend to have better brain health. For instance, in adults over age 60, that those who eat a diet with higher magnesium have clearer thinking abilities as they age. And related to this, older adults who ensure they get adequate magnesium each day have a lower risk of dementia.
Recent research continues to find remarkable brain health benefits. For example, adults who consume adequate magnesium have larger brains and fewer brain lesions as they age. It seems that these encouraging findings may reflect that magnesium-rich diets lower inflammation. This helps the brain age in a healthier way, emphasizing that our daily food choices matter when it comes to how we age.
Magnesium plays a role in bone mass maintenance, directly and indirectly. For instance, magnesium is necessary to convert vitamin D from its inactive to active form. This is why magnesium-deficient individuals often have low vitamin D. In addition, vitamin D is helpful for calcium absorption from the gut, so magnesium deficiencies can impair calcium regulation in the body.
Blood tests aren’t conclusive for magnesium because when we are low, we pull from other body stores of magnesium to boost blood levels. Also, magnesium supplements can interact with other medications, so most physicians emphasize avoiding them in favor of eating more whole foods.
Supplementing with either vitamin D or magnesium is complicated because they can increase calcium in the blood without supporting its use in the bones. Plus, high magnesium from supplements can cause abdominal discomfort and diarrhea and may be “related to an increased risk for dementia.” These findings suggest that whole foods sources may be ideal to avoid over- or under-shooting our magnesium needs. 
Given the complexities of supplements, a good way to ensure your diet provides adequate magnesium is through daily food choices. This nutrient is abundant in many whole foods but is usually low in ultra-processed foods, though breakfast cereals and some dairy products are fortified with magnesium.
Adults need around 300-420 milligrams (mg) of magnesium daily, yet almost half of American adults are not reaching this target, with adults over age 70 and teenage girls being at highest risk of deficiency. What is the primary issue for these deficient individuals? It seems that the shortfall mostly reflects low intake of nuts & seeds, whole grains, legumes, veggies, and fruit.
Seeds & Nuts (roasted, 1 oz serving, a small handful):
Legumes (1/2 cup, cooked):
Whole Grains:
Vegetables:
Fruit:
Other:
Incorporating magnesium-rich sources more consistently doesn’t have to be overwhelming. The truth is that healthier eating habits are created one meal at time.
Treo can help you build a nutrient-rich eating pattern, with no credit card required to get started.
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As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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