The #1 Mineral Most People Over 60 Are Missing for Brain Health

As we get older, keeping our brains sharp and our memory strong becomes more and more important. But there’s one simple mineral that most people over 60 are missing—yet it can make a big difference for brain health.

This mineral isn’t new or fancy. In fact, it’s involved in over 300 processes in the body. But without enough of it, the brain can start to feel foggy, slow, and tired.

So, what is it?

Magnesium.

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Why Magnesium Matters for Your Brain

Magnesium is like fuel for your brain cells. It helps nerves send messages, supports memory and focus, and even plays a role in sleep and mood.

When magnesium is low, your brain may start to show small warning signs:

• Memory feels a little fuzzy

• It’s harder to focus on tasks

• Sleep becomes restless or broken

• Energy levels dip during the day

Long term, low magnesium has even been linked to a higher risk of cognitive decline.

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Why Most People Over 60 Don’t Get Enough

Even people who try to eat healthy often fall short on magnesium, and here’s why:

1. Modern soil has fewer minerals.

   Foods today can contain less magnesium than they did decades ago.

2. Certain medications can drain magnesium.

   Common drugs for acid reflux, high blood pressure, and even some antibiotics can lower magnesium levels.

3. Absorption decreases with age.

   As the digestive system slows down, the body becomes less efficient at absorbing nutrients from food.

This means that even a balanced diet might not provide enough magnesium for people over 60.

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Signs of Low Magnesium

You might not notice a big, obvious problem at first. Low magnesium often shows up as small hints that something’s off:

• Muscle cramps or twitching

• Trouble falling asleep or staying asleep

• Feeling tired or low energy

• Mood swings or nervousness

• Brain fog or forgetfulness

If several of these feel familiar, it might be time to pay attention to your magnesium levels.

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Magnesium‑Rich Foods for Brain Health

The good news is that magnesium is found in a variety of tasty, natural foods. Adding more of these to your daily meals can help support a sharper brain:

• Leafy greens: Spinach, Swiss chard, and kale

• Seeds: Pumpkin seeds and sunflower seeds

• Nuts: Almonds and cashews

• Legumes: Black beans and chickpeas

• Avocados

• Dark chocolate

Here’s a quick and easy brain‑boosting snack idea:

• ½ avocado

• A small handful of pumpkin seeds

• A sprinkle of dark chocolate chips

It’s creamy, crunchy, and loaded with magnesium.

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Supplements: When Food Isn’t Enough

While food should always come first, some people over 60 benefit from magnesium supplements to help fill the gap.

• Magnesium glycinate or citrate are often easiest for the body to absorb.

• Start with 100–200 mg per day and adjust as needed.

• Taking it in the evening can also support better sleep.

Also, be sure to check that your supplement contains all six forms of magnesium. My favorite supplement does, check it out here.

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Myth: No Muscle Cramps = Enough Magnesium

A common myth is that if you’re not cramping, your magnesium must be fine. But magnesium does far more than control muscles.

The brain and nervous system often feel a deficiency first—with subtle signs like brain fog, forgetfulness, or trouble sleeping—long before muscle cramps appear.

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Simple Changes Make a Big Difference

The best part about magnesium is that small steps can make a noticeable difference.

• Add a handful of nuts or seeds to your daily snack

• Include leafy greens in one meal a day

• Consider a gentle supplement if your diet is lacking

Many people notice better focus, calmer energy, and even improved sleep after a few weeks of boosting their magnesium intake.

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A Brain Boost That’s Easy and Natural

If you want more magnesium in your routine to support your brain health, be sure to choose the right supplement. You want one that contains all six forms of magnesium, like the supplement I take each day.