It never used to worry me when I had trouble opening a jar or lifting my boxed delivery of pet food to bring it inside.

But now, I’m hyper-aware that these might be signs of age-related muscle loss. And the last thing I want to become is frail.

So I’ve been strength training a couple of times a week to try to head off muscle loss. I also make sure to get plenty of protein in my diet.

I’ve even been considering a pricey supplement recommended by some of the more serious weight trainers at my gym.

But recent research reminded me that I may only need a simple nutrient to ensure optimal muscle health…

Magnesium for healthy muscles

Magnesium is crucial for blood pressure, heart rhythm, blood sugar levels and muscles — even aging muscles.

Researchers in Italy examined 20 studies to better understand magnesium’s role in skeletal muscle. In particular, they investigated the mineral’s biological effects on muscle tissue in neuromuscular diseases (NMDs). Sarcopenia is an NMD that results in loss of muscle mass and strength with aging.

They found there are several ways that magnesium supplements can help…

Preclinical research showed magnesium plays an essential role in modulating pathways affecting skeletal muscle homeostasis and oxidative stress in muscles.

“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,” they write in the study.

This confirms findings of a 2023 study that notes the “paramount importance” of maintaining good levels of magnesium for strong bones and muscles, especially as we age.

“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,” the authors of that study write.

The recommended daily intake for adults ages 31 and older is 420 mg for males and 320 mg per day for females. However, the standard American diet only contains about 50% of that, which means as much as half the total U.S. population is deficient in magnesium.

There are several ways an individual could develop a magnesium deficiency, including low magnesium intake, reduced gastrointestinal absorption and increased excretion by the kidneys. Magnesium status also tends to be low in people who consume processed foods high in fats, refined grains, sugar and phosphate.

Signs of this mineral deficiency include fatigue, muscle spasms, numbness and tingling, osteoporosis and even sleep disturbances and mood changes.

Giving your muscles what they need

If you feel like your strength has diminished, your doctor can check your magnesium levels. However, research shows supplementation does not appear to improve strength in those who already have healthy magnesium levels. If that’s the case he may be able to help you look in other directions.

But as I mentioned above, a lot of us are deficient. Add foods high in magnesium, including green leafy vegetables, egg yolks, soybeans, brown rice, nuts, seeds and avocados to your diet and eat them often.

Supplementing magnesium is considered safe for most people, as long as it’s taken as directed. However, people with kidney disease, diabetes, heart disease or intestinal disease should check with their physician.

There are a variety of magnesium supplements, and they vary in quality. Avoid inexpensive and low-quality supplements containing magnesium oxide, which the body can’t absorb well and can have a laxative effect.

Another option is taking regular baths or footbaths in Epsom salts to lift your magnesium levels since Epsom salt is a type of magnesium (magnesium sulfate) that can be absorbed through the skin. Lotions and creams formulated with magnesium are also available.

Don’t forget your muscles also need energy — and another deficiency that often strokes mature folks could be zapping yours.

Sources:

Common Supplement Can Keep You Stronger for Longer, New Research Shows — Best Life

Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review — International Journal of Molecular Sciences

Study: Half of All Americans are Magnesium Deficient — Pharmacy Times

Magnesium and your health — Healthdirect

Magnesium — National Institutes of Health

How to Know Which Type of Magnesium to Take for Your Health Needs — Verywell Health

Doctor Says You Might Be Taking the “Wrong” Magnesium—Here’s How to Know — Best Life