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# Magnesium supplements help physical performance in elderly women
- URL: https://www.foodconsumer.org/magnesium_supplements_help_physical_performance_0801140612/
- Published: 2014-08-01T19:11:00.000Z
- Updated: 2026-09-22T15:55:43.000Z
- Description: In a 12-week trial of 139 healthy women averaging 71.5 years in a mild fitness program, 300 mg of magnesium oxide daily improved short physical performance battery scores, chair-stand times and 4-metre walking speed, most in women whose magnesium intake fell below the RDA.
- Author: Food Consumer
- Tags: Minerals, Nutrition, #vivvo-import

Friday Aug 1, 2014 (foodconsumer.org) -- A new trial study led by scientists at University of Padova in Padova, Italy suggests that taking oral magnesium supplements can improve physical performance in healthy elderly women who were involved in an exercise program.

The study published on July 17, 2014 in American Journal of Clinical Nutrition shows that a 12-week supplementation with magnesium in a dose of 300 mg of magnesium oxide per day improved the Short Physical Performance Battery (SPPB), chair stand times and 4-m walking speed.

Enrolled in the study were 139 healthy women at a mean age of 71.5 years who attended a mild fitness program with 62 taking magnesium supplements and 77 as controls.

The study shows the benefit was more significant among those who had intake of magnesium lower than the Recommended Dietary Allowance

The study suggests magnesium supplementation plays a role in preventing or delaying the age–related decline in physical performance.

**Comment**: Magnesium is an important mineral. Magnesium participated in more than 300 enzymatic reactions responsible for physiological functions including creation of ATP (adenosine triphospate), formation of bones and teeth, relaxation of blood vessels, function of heart muscle, promotion of proper bowel function, and regulation of blood glucose levels.

Magnesium plays a role in maintaining normal health conditions and reducing risk of many health problems including fibromyalgia, atrial fibrillation, premenstrual syndrome, cardiovascular disease, migraine, abnormal aging, type 2 diabetes mellitus, and death.

Magnesium deficiency should be corrected as soon as possible by taking magnesium supplements. Magnesium deficiency is characterized by symptoms/signs including numbness and tingling, abnormal heart rhythms, muscle contractions, cramps, seizures, personality changes, and coronary spasms. Other symptoms can be loss of appetite, headache, fatigue and weakness, and nausea and vomiting.

Many types of magnesium compounds can be used as dietary supplements to correct magnesium deficiency including magnesium glycinate, magnesium oxide, magnesium chloride, magnesium lactate, magnesium sulfate, magnesium carbonate, magnesium taurate, magnesium citrate, and magnesium threonate. In the writer's opinion, magnesium oxide may be the worse type that can be used because magnesium oxide is not soluble and much of the chemical may exist as nanoparticles, which have been known to be harmful after entering the body.

Magnesium rich foods include dark leafy green vegetables, nuts and seeds, fish, beans and lentils, whole grains, avocados, dried fruit, and dark chocolate.

**Reference**: Veronese N, Berton L, Carraro S, Bolzetta F, De Rui M, Perissinotto E, Toffanello ED, Bano G, Pizzato S, Miotto F, Coin A, Manzato E, Sergi G. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. Am J Clin Nutr. 2014 Jul 9.