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)
• Avocado’s and bananas
• Dark chocolate (in moderation!)
• Try combining these in easy-to-digest meals, such as vegetable soups, smoothies, or whole grain bowls.

What about supplements?

If diet alone isn’t enough—or if a doctor diagnoses a deficiency—magnesium supplements can 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 calcium at the same time as this medicine, as its absorption may interfere with its function.
• Do not take more than 350 mg/day from supplements unless under medical supervision