**How Much Do You Need?**
The National Institutes of Health recommends:

* **Men 51+**: 420 mg/day
* **Women 51+**: 320 mg/day
Needs may vary, so check with your doctor.

**Top Food Sources**
Seniors should include magnesium-rich foods like:

* Leafy greens (spinach, kale)
* Nuts and seeds (almonds, pumpkin seeds)
* Whole grains (quinoa, brown rice)
* Legumes, bananas, avocados, and even dark chocolate

**Supplements**
If diet isn’t enough, supplements like **magnesium citrate** (good for constipation) or **glycinate** (gentle and calming) may help. Start with 100–200 mg/day, and avoid exceeding 350 mg/day without medical guidance.

**Watch for Imbalance**
Too little magnesium can cause fatigue, cramps, or irregular heartbeat. Too much from supplements may lead to nausea or diarrhea.

**Bottom Line**
Magnesium is “a small mineral with a big impact.” With the right balance, it can support healthier aging naturally.