Checking magnesium levels is essential to diagnose deficiencies or excesses that cause muscle twitches, cramps, heart palpitations, and, in severe cases, dangerous arrhythmias. A blood test helps identify underlying causes for these symptoms.

Magnesium supplements support longevity by addressing key “hallmarks of aging” at a cellular level and reducing the risk of numerous age-related diseases, particularly cardiovascular disease, type 2 diabetes, and cognitive decline. 

Reduced Risk of Age-Related Diseases 

Maintaining adequate magnesium levels through diet and supplementation can help prevent a host of chronic conditions associated with reduced lifespan and healthspan. 

• Cardiovascular Health: Magnesium helps maintain healthy blood pressure by relaxing blood vessels, regulates heart rhythm, and prevents calcification of the arteries. Higher intake is associated with a lower risk of heart disease and stroke.
• Metabolic Health: It plays a key role in glucose metabolism and insulin regulation. Increased magnesium intake or supplementation can improve insulin sensitivity and significantly lower the risk of developing type 2 diabetes.
• Brain Health and Cognition: Magnesium is involved in synaptic plasticity and neurotransmitter function. Higher dietary intake is associated with larger brain volumes and a reduced risk of cognitive decline and dementia. Specific forms, like magnesium L-threonate, are noted for their ability to cross the blood-brain barrier.
• Bone Health: Magnesium is crucial for bone development and helps with the absorption and metabolism of calcium and vitamin D. Adequate intake is linked to higher bone mineral density and a reduced risk of osteoporosis and fractures.
• Muscle Function and Physical Performance: It is vital for proper muscle contraction and relaxation, reducing cramps and supporting overall physical performance, which helps maintain mobility and prevent frailty in old age. 

The best-absorbed forms of magnesium are generally chelated or bound to compounds that increase solubility in the gut, including magnesium glycinate, citrate, malate, and threonate. These forms offer high bioavailability and are more effective at raising bodily levels than less soluble, lower-absorption options like magnesium oxide or sulfate. 

Top Forms of Magnesium for Absorption

• Magnesium Glycinate: Highly absorbable, gentle on the stomach, and ideal for improving sleep, reducing anxiety, and correcting deficiency.
• Magnesium Citrate: Highly bioavailable, very effective for increasing magnesium levels, and useful for treating constipation due to its mild laxative effect.
• Magnesium Malate:

Factors Affecting Absorption

• Solubility: Forms that dissolve well in liquid are generally better absorbed.
• Avoid Oxide: Magnesium oxide has poor bioavailability and acts primarily as a laxative, making it unsuitable for correcting deficiencies.
• Take with Food: Magnesium is best taken with meals to improve absorption and reduce potential digestive irritation.
• Avoid High Calcium/Zinc: Extremely high doses of zinc (e.g., >142 mg/day) or excessive calcium at the same time can interfere with absorption.
• Method: Oral supplements (capsules, powders) are generally more reliable than topical applications. 

Considerations

Many adults are not getting enough magnesium from diet alone, especially as the body’s ability to absorb it decreases with age. While magnesium is available in foods such as leafy greens, nuts, and whole grains, supplementation may be a practical way to ensure optimal levels. 

It is important to consult a healthcare provider before beginning supplementation to determine if it is right for you, what form is best for your needs, and to avoid potential interactions with medications. The recommended daily allowance (RDA) for adults 31 and older is 420 mg for men and 320 mg for women.