Chief Science Officer for SleepDrops International Ltd, Elizabeth Plant, answers two frequently asked and important questions regarding the use of magnesium.
What form of magnesium should I take if I am over 65 years old?
The form of magnesium matters, particularly for people over 65 when absorption may decline and medication-related magnesium loss becomes more common.
Magnesium chloride is considered one of the best forms for rapid absorption and replenishment. It dissolves easily, is well absorbed, and may be particularly useful in older adults with reduced stomach acid or impaired absorption. Liquid magnesium chloride can also help people who struggle swallowing tablets.
For optimal full body replenishment, research shows a multi-form magnesium formula that includes a variety of magnesium forms to support function and health throughout the body is recommended.
Different forms provide different benefits:
- Magnesium Chloride: rapid replenishment for the whole body, easy to digest
- Magnesium Glycinate (bisglycinate): calming, nervous system and sleep support
- Magnesium Malate: muscle energy and fatigue support
- Magnesium Threonate: most researched for cognitive and brain health
- Magnesium Orotate: cardiovascular support
Magnesium oxide is not recommended due to poor absorption and increased gastrointestinal side effects. Check the label before you buy-many products still have oxide in them.
People with moderate to severe kidney disease should seek medical advice before taking magnesium. Magnesium can also interfere with medicines such as levothyroxine, some antibiotics, and osteoporosis medicines, so separating doses by 2–4 hours is often recommended.
For adults over 65, beginning magnesium therapy we recommend starting with 100–200 mg elemental magnesium daily and increasing gradually until symptoms are relieved, then maintain at that daily intake and reassess.
How long should I take magnesium for?
Magnesium therapy is not a quick fix. Rebuilding the body’s magnesium stores can take months, especially if deficiency has developed gradually due to ageing, medications, stress, poor diet, diabetes, alcohol intake, or gastrointestinal conditions.
Some people notice improvements in sleep, constipation, muscle tension, or relaxation in approximately six weeks. However, benefits related to muscle health, recovery, and long-
term deficiency may take up to 12 months.
For adults over 65, magnesium should be considered a legitimate strategy contributing to a long-term wellness plan.
Dietary intakes remain inadequate and medications such as proton pump inhibitors or diuretics continue to increase magnesium loss.
The key is regular review. Magnesium supplementation should be reassessed periodically alongside kidney function, medications, symptom response, and bowel tolerance to ensure the right form, dose, and duration for the individual.
