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Magnesium is a mineral found in most foods and throughout the body. It supports a wide variety of functions, from bone development to muscle and nerve function to blood pressure regulation.

As the body ages, a few factors come into play that affect normal magnesium levels. Older adults tend to absorb less magnesium than younger adults. Additionally, chronic illnesses are more prevalent with age, which can negatively impact magnesium levels in the body.

Make a plan

Because magnesium affects so many functions in the body, it's important to maintain healthy levels. These suggestions may boost magnesium intake and aid overall health.

Find ways to incorporate magnesium-rich foods into your diet (See "A Magnesium-Rich Plate" for a list). Food is nature's multivitamin and the safest way to reach your magnesium goals.

Be aware that recommended daily allowances for magnesium change after age 30. For adults age 31 and older, the magnesium RDA increases by 20 milligrams to 420 milligrams per day for men and by 10 milligrams to 320 milligrams per day for women.

Don't take more than 350 milligrams of magnesium in supplement form per day as it can lead to a magnesium overdose. Meet the rest of your magnesium RDA with food.

A magnesium-rich plate

A varied diet is ideal for maintaining optimal health and magnesium levels. Focus on magnesium-rich foods rather than supplements to boost your intake of other nutrients, such as fiber -- an added bonus of eating the whole food instead.

Magnesium-rich foods include leafy greens, beans and legumes, nuts, seeds and whole grains. Consider having snacks on hand or cooking up a dish that contains these foods:

n Bean chili -- Beans are rich in magnesium. Black beans alone have 332 milligrams of magnesium per cup.

n Trail mix -- A combination of cashews, almonds, pumpkin seeds and dried fruit is not only a delicious snack, but nuts and seeds carry some of the highest milligrams per serving of magnesium of any whole food.

n Warm spinach -- A half cup of boiled spinach serves up 78 milligrams of magnesium.

Talk with your provider or a nutritionist if you are concerned about whether your magnesium levels and intake are on track for your age group. Siloam Springs Internal Medicine offers comprehensive care, from routine and preventive health services to special needs. Helping you to maintain good health and wellness -- for a lifetime -- is our primary goal. Call 479-215-3070 today to schedule an appointment or visit SiloamSpringsIM.com.

About Siloam Springs Regional Hospital

Siloam Springs Regional Hospital is a 73 licensed bed facility with 42 private patient rooms. It is accredited by the State of Arkansas Department of Health Services and The Joint Commission. Some services include inpatient and outpatient surgery, emergency medicine, medical, surgical and intensive care units, obstetrics, outpatient diagnostic services and inpatient and outpatient rehabilitation. With more than 50 physicians on the medical staff, Siloam Springs Regional Hospital provides compassionate, customer-focused care. SSRH is an affiliate of Northwest Health, one of the largest health networks in Northwest Arkansas, and through that affiliation is a member of the Mayo Clinic Care Network, a select group of independent health systems that work closely with Mayo Clinic to improve the delivery of health care and better serve their patients and their communities. Siloam Springs Regional Hospital is located at 603 N. Progress Ave. in Siloam Springs. For more information, visit NorthwestHealth.com.

Community on 01/30/2019

Print Headline: Magnesium at your age? How much is just right?

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