By Naisa V Melwyn, WFY Bureau | Health & Wellness | The WFY Magazine, February 2026 Edition
It often begins quietly.
Sleep becomes lighter. Muscles feel stiffer in the mornings. Recovery after a long walk takes more time than it once did. There is more fatigue, even when daily routines remain largely unchanged. Many women begin to notice these shifts after the age of 50, though they are rarely linked to nutrition in an obvious way.
Yet behind several of these changes lies a mineral that does not receive the same attention as calcium, iron, or vitamin D. Magnesium.
Magnesium supports hundreds of processes in the human body. It plays a role in nerve signalling, muscle movement, bone strength, blood sugar regulation, heart rhythm, and sleep quality. Despite this, intake remains low across many age groups. For women over 50, the effects of long-term insufficiency become more visible.
This is not an alarmist claim. It reflects how the body adapts with age.
After menopause, hormonal changes influence how minerals are absorbed, stored, and used. When intake does not meet ongoing demand, the body compensates by drawing from internal reserves. In the case of magnesium, those reserves include bone tissue.
This has long-term implications.
For women in the Indian diaspora, the issue is particularly relevant. Living across different countries often means adjusting to new food systems, work schedules, and stress patterns. Traditional diets may be altered or replaced. Convenience foods become more common.
Preventive health checks may be delayed due to busy routines or unfamiliar healthcare systems.
Over time, small nutritional gaps can widen.
Recent discussions in neuroscience and preventive health have brought renewed attention to magnesium, particularly for its role in brain function and ageing. Research links adequate magnesium levels to memory, mood regulation, and sleep quality. Less discussed is its parallel role in maintaining bone health.
This dual role matters.
The body prioritises survival functions. If magnesium intake is insufficient, it is redirected to maintain essential processes such as nerve conduction and muscle contraction. Bones, despite their structural importance, become a secondary source.
This process is gradual. It unfolds over years.
For women already at increased risk of bone density loss after menopause, this silent redistribution adds another layer of concern. It helps explain why some women experience declining bone strength even when calcium intake appears adequate. Calcium does not act alone. Magnesium is part of the same system.
Understanding this relationship supports a broader approach to health, one that goes beyond single nutrients.
Before considering supplements, it is important to understand how magnesium functions in the body, why needs change with age, and how everyday eating habits influence long-term outcomes.
That understanding begins with how the body manages magnesium over time.
How Magnesium Works in the Body and Why Age Changes the Equation
Magnesium is often described as a support nutrient, though that label understates its role.
Within the body, magnesium acts as a regulator. It enables enzymes to function, allows muscles to relax after contraction, stabilises nerve impulses, and supports cellular energy production. More than 300 biochemical reactions depend on it. When levels are sufficient, these processes run quietly. When they are not, effects appear across multiple systems.
This is why deficiency can be difficult to identify.
Low magnesium rarely presents as a single, obvious problem. Instead, it shows up as a collection of small issues. Poor sleep. Muscle cramps. Headaches. Low mood. Fatigue that feels disproportionate to activity levels. These symptoms are often addressed separately rather than traced to a shared cause.
For women over 50, vulnerability increases for several reasons.
Hormonal changes play a key role. Oestrogen influences mineral absorption and retention. As levels decline during and after menopause, magnesium absorption may become less efficient, while loss through the kidneys can increase. Over time, available magnesium declines.
Dietary patterns also shift.
Many women eat less overall as metabolism slows. Some avoid certain foods due to digestive discomfort, medical advice, or lifestyle changes. Highly processed foods, now common in many countries, contain little magnesium. As a result, calorie intake may remain sufficient while micronutrient intake does not.
This is especially relevant for the Indian diaspora.
Migration often reshapes food habits. Magnesium-rich foods such as millets, legumes, leafy greens, nuts, and seeds may be consumed less frequently. Long work hours, limited access, or reliance on prepared meals further reduce dietary variety.
Stress compounds the issue.
Chronic stress increases magnesium loss and raises demand at the same time. The mineral supports nervous system regulation and stress hormone balance. When stress persists, depletion accelerates.
The body adapts.
When intake falls short, magnesium is reallocated to maintain critical functions. Storage sites, including bones, supply what is needed. This process is slow and largely unnoticed.
Bone health is affected alongside brain health.
Magnesium supports synaptic function, memory formation, and sleep regulation. Low levels are linked to anxiety, poor sleep quality, and cognitive fatigue. These changes are often attributed to ageing itself, though nutrition plays a measurable role.
Magnesium also interacts with calcium and vitamin D. Excess calcium without adequate magnesium can disrupt balance further. This makes isolated supplementation less effective.
Ageing reflects adaptation, not failure. The body adjusts continuously. But those adjustments carry costs when nutritional intake does not keep pace.
After 50, magnesium deficiency becomes less forgiving. Small shortfalls that were once tolerated begin to matter.
Food First: Where Magnesium Comes From in Everyday Diets
Magnesium is best understood first as a food-based nutrient.
Whole foods provide magnesium alongside fibre, supporting minerals, and compounds that aid absorption. Supplements may help in certain cases, but they are not substitutes for consistent dietary intake.
Many magnesium-rich foods are part of traditional Indian diets, though they are now eaten less frequently by some.
Whole grains such as millets, brown rice, whole wheat, and oats contain meaningful amounts. Refining removes much of this mineral, which helps explain why calorie needs can be met without meeting micronutrient needs.
Legumes are another key source. Lentils, chickpeas, kidney beans, and black beans provide magnesium along with protein and fibre. Time constraints and convenience foods have reduced their regular use in some households.
Leafy greens also matter.
Spinach, fenugreek leaves, and amaranth contain magnesium as part of chlorophyll. Access varies by region, but regular inclusion supports mineral balance.
Nuts and seeds are among the richest sources.
Almonds, cashews, peanuts, pumpkin seeds, sunflower seeds, and sesame seeds provide significant amounts even in small portions. Despite this, they are often avoided due to calorie concerns, without recognising their nutritional density.
Dark chocolate with high cocoa content contains magnesium as well, when consumed in moderation.
Fish and seafood contribute smaller amounts but support overall balance. Fruits contribute modestly, with bananas, avocados, and dried figs offering some benefit.
The challenge is consistency.
Magnesium intake depends on regular inclusion, not occasional consumption. Cooking methods also matter. Boiling can reduce mineral content, while steaming, sautéing, and using cooking water in dishes help preserve nutrients.
Soil quality plays a role too. Modern farming practices can reduce mineral content, making dietary variety more important.
For women over 50, absorption efficiency may decline even when intake remains steady. Diets that worked earlier may no longer suffice.
Food-based magnesium remains the foundation. Supplements should support, not replace, that base.
When Supplements Become Relevant, and Why Form Matters
For some women over 50, food alone may not meet magnesium needs.
Age-related changes, medication use, and chronic stress can all reduce absorption or increase loss. This makes supplementation relevant for some.
Not all magnesium supplements behave the same way.
Magnesium citrate is widely available and inexpensive but often poorly tolerated due to its laxative effect. Magnesium glycinate is generally better absorbed and gentler, making it suitable for daily use, particularly for sleep or muscle tension.
Magnesium threonate crosses the blood-brain barrier more effectively and is often discussed in relation to cognitive health. It is usually more expensive and taken in smaller doses.
Magnesium taurate is sometimes considered for cardiovascular support due to its association with taurine.
Forms such as magnesium oxide are poorly absorbed and typically used for short-term purposes.
Supplement choice should be individual, informed, and cautious.
Dosage matters. Excess intake can cause digestive discomfort and, in rare cases, more serious effects, particularly in people with kidney issues. Professional guidance is advised before regular use.
Supplements work gradually. Benefits are subtle and cumulative rather than immediate.
Magnesium, Bone Health, and Ageing After 50
Bone health is often discussed narrowly. Calcium dominates the conversation. Magnesium is rarely highlighted.
Yet around half of the body’s magnesium is stored in bone. It contributes to structure and influences how calcium is used. Without adequate magnesium, calcium may not be incorporated effectively.
After menopause, bone loss accelerates quietly. Magnesium deficiency further weakens this system.
Low magnesium is associated with reduced bone mineral density and increased fracture risk. It also affects muscle function, increasing the risk of falls.
For women in the Indian diaspora, additional factors come into play. Dietary change, reduced sun exposure, sedentary work, and uneven access to screening all influence bone health.
Magnesium supports vitamin D activation, parathyroid hormone regulation, and inflammation control. It works as part of a network.
Bone health reflects daily choices over years, not sudden interventions.
Thinking Long-Term About Health, Not Just Supplements
Magnesium is not a quick fix.
Its role becomes clear when viewed over time. Health after 50 is shaped by habits, routines, stress, sleep, and access to care. Magnesium supports stability rather than transformation.
For the Indian diaspora, this perspective matters. Migration reshapes diets and lifestyles. Preventive care may be delayed. Small deficiencies accumulate quietly.
The goal is integration, not reaction.
Magnesium-rich foods, consistent habits, informed supplementation, and physical activity together support ageing well.
Ageing does not require fear. It requires clarity.
Magnesium works quietly. When intake is sufficient, the body does not need to compensate. When it is not, something else bears the cost.
Paying attention early supports balance.
Not perfectly. Just well enough.
Disclaimer: This article is intended for general informational purposes only and does not constitute medical advice. Nutritional needs vary by individual, health status, and age. Readers are advised to consult qualified healthcare professionals before making dietary changes or starting supplements, particularly in relation to bone health, neurological health, or chronic conditions.