Lately, messages like “Health Benefits of Magnesium” have been circulating, presenting it almost as a universal cure. And while it’s true that magnesium participates in more than 300 enzymatic reactions in our bodies—helping to relax muscles, improve sleep, reduce cramps, contribute to controlling blood pressure, and promote bone health—it’s not a miracle cure. Its true benefits are obtained by consuming it as part of a balanced diet or under medical supervision, and not in excess.
Most older adults have low magnesium levels, often due to poor diet or certain medications (diuretics, proton pump inhibitors). Therefore, incorporating it safely can make a difference. But be careful: too much magnesium (especially from supplements) can cause diarrhea, nausea, a dangerous drop in blood pressure, and even arrhythmias in people with kidney failure.
Instead of buying capsules indiscriminately, I propose two simple recipes to obtain magnesium from natural sources.
Recipe 1: Nighttime green smoothie (anti-colic)
Ingredients: 1 handful of fresh spinach (rich in magnesium), ½ ripe banana, 1 tablespoon of ground pumpkin seeds, 200 ml of unsweetened almond milk.
Preparation: Blend all ingredients until smooth. Take one hour before bedtime.
Directions: Consume 3 times per week. Ideal for reducing nighttime leg cramps. If you are taking anticoagulants, consult your doctor beforehand about the vitamin K content of spinach.
Recipe 2: Homemade magnesium water (for hypertension and constipation)
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