As time passes, our bodies begin to lose muscle and bone mass, which, in some cases, causes frailty or immobility later in life. But experts say that feeling weak as you age isn’t a foregone conclusion. By keeping up your strength training, eating a healthy diet, and even choosing the right supplements, you can stay stronger for longer. In fact, new research shows that magnesium is a common supplement that can do just that.
RELATED: Doctor Says You Might Be Taking the "Wrong" Magnesium—Here's How to Know.
How does magnesium boost strength?
Magnesium is a mineral that is essential to over 300 of your physiological and metabolic functions. It is important for bone health, energy production, muscle and nerve function, blood pressure and blood sugar regulation, and steady heart rhythm. Many of these particular facets of health directly or indirectly contribute to your strength and physical endurance as you age.
In fact, a 2024 scoping review published in the Journal of Molecular Sciences looked at 20 studies to analyze the role of magnesium in skeletal muscle. In particular, the researchers looked at the mineral’s biological effects on muscle tissue in neuromuscular diseases (NMDs).
They found that there are several ways that magnesium supplements may boost strength as we age.
“Preclinical research has demonstrated that magnesium plays a critical role in modulating pathways affecting skeletal muscle homeostasis and oxidative stress in muscles,” they wrote. “Clinical studies have shown that magnesium supplementation can improve muscle mass, respiratory muscle strength, and exercise recovery and reduce muscle soreness and inflammation in athletes and patients with various conditions.”
Likewise, a 2023 study published in the journal Nutrients confirms the “paramount importance” of maintaining optimal levels of magnesium for strong bones and muscles—especially as you get older.
“As the aging process unfolds, the progressive physiological and structural changes in muscles contribute to disability and frailty among elderly individuals,” the study says. “Magnesium plays multifaceted roles in muscle function, including its roles in contraction, electrolyte balance, energy provision, and anti-inflammatory and antioxidant defense, and has emerged as a critical mineral in preserving muscle health and functionality.”
RELATED: Research Reveals the No. 1 Supplement to Take If You Get Leg Cramps.
Could you have a magnesium deficiency?
The authors of the Nutrients study caution that there are several ways a person might develop a magnesium deficiency, including low magnesium intake, reduced gastrointestinal absorption, and increased excretion via the kidneys.
If your body is low in magnesium, you may experience fatigue, headaches, an irregular heartbeat, nausea or vomiting, muscle cramps or weakness, an impaired immune system, and/or numbness or tingling in the legs or hands.
Should you take a magnesium supplement?
The researchers note that maintaining optimal magnesium levels—whether through magnesium-rich foods like avocados, nuts, legumes, pumpkin seeds, and almonds or through dietary supplements—could improve muscle health and function.
According to Mayo Clinic, most adult and teenage males should aim to consume between 270 and 400 mg of magnesium per day, while most adult and teenage females should consume between 280 and 300 mg per day.
However, it’s important to note that supplementation does not appear to improve strength in those who already have healthy levels of the mineral.
If you are unsure whether your magnesium levels are low, the best way to find out is to talk to your doctor about testing. If you are concerned about bone mass, muscle mass, or any other issues affecting strength, be sure to discuss these concerns with your doctor, too.
