Magnesium and Bone Health: Another Key Mineral For Strong Bones

Let’s talk about magnesium and bone health. When we have a goal of achieving optimal bone health, we often focus on vitamins and minerals like calcium and vitamin D to make our bones stronger. However, there’s a silent hero that plays a crucial role in supporting our bone density and strength and that is magnesium.

In this blog post, we’ll delve into the importance of magnesium for bone health and why it deserves more attention in your daily nutrition and supplementation.

Feel free to skip ahead to the area you are interested in by clicking on the links below:

Understanding the Magnesium-Bone Connection
Magnesium Deficiency and Bone Health
How Much Magnesium Do We Need for Bone Health
Magnesium Rich Foods
Supplementing with Magnesium (including which form is best)
Lifestyle Factors That Influence Magnesium
Magnesium Reducers
Key Takeaways

Understanding the Magnesium-Bone Connection

Calcium Alone Isn’t Enough:

• While calcium is well known for bone health, magnesium is key because of its relationship with calcium. Magnesium aids in the absorption and metabolism of calcium, ensuring it reaches your bones effectively.  

Magnesium offers Bone Density Support:

• Magnesium contributes to bone density by regulating the activity of osteoblasts (bone-forming cells) and osteoclasts (bone-resorbing cells). This balance is crucial for maintaining strong and healthy bones.
• Bone structure: 50% to 60% of the magnesium in our body is found in our bone.

Magnesium Deficiency and Bone Health

Magnesium Deficiency:

• Insufficient magnesium levels can lead to impaired bone growth and density. Individuals with low magnesium intake may be at a higher risk of osteoporosis and fractures.  And, lower levels of magnesium are linked to higher levels of inflammation in the body.
• Some signs that you are deficient in magnesium: muscle cramps/twitches, insomnia, irritability, sensitivity to loud noises, anxiety, palpitations, constipation, headaches/migraines, fatigue, osteoporosis, high blood pressure

The Calcium Paradox:

• Without enough magnesium, calcium can accumulate in soft tissues instead of the bones, posing a risk for conditions like arterial calcification. The right balance is essential for overall bone and cardiovascular health.  A calcium to magnesium ratio of 2:1 helps ensure calcium absorption is optimal (from foods and supplements).

How Much Magnesium for Bone Health

• Most people benefit from 400 to 1000 mg a day but it’s important to increase your magnesium-rich foods first and then supplement as needed
• People with kidney disease or severe heart disease should consult their healthcare provider before supplementing with magnesium

Magnesium-Rich Foods

Dietary Sources:

• Incorporate magnesium-rich foods into your diet, such as leafy green vegetables, nuts, seeds, whole grains, and fish. These foods provide a natural and balanced way to boost your magnesium intake.  Download our guide on magnesium for a list of magnesium-rich foods and how much magnesium they contain.

Supplementing with Magnesium: Which Magnesium is the Best for Bone Health?

If your diet falls short, magnesium supplements can bridge the gap. For guidance, schedule a consultation with a Registered Dietitian Nutritionist (you can schedule with Jen Birge, Registered Dietitian Nutritionist here).

• Magnesium glycinate is one of the most absorbable forms and also is beneficial for sleep – this is the one that I take and recommend.  If you deal with constipation, you might benefit from magnesium citrate, which can help with that as well.   Go to our Fullscript Store Here for a 15% discount on 3rd party tested, pharmaceutical-grade supplements (note: this is an affiliate link- you save and we earn a small commission at no cost to you).
• Avoid magnesium carbonate, sulfate, gluconate and oxide -they are the cheapest forms but are poorly absorbed.
• The calcium to magnesium ratio should be 2:1.  For example, if you take 1000 mg of calcium, you would want to take 500 mg of magnesium to ensure that your calcium is absorbed and used by your bones. Check out our blog post on calcium and the calcium supplement we recommend here.

Lifestyle Factors and Bone Health

Physical Activity and Stress Management:

• Regular exercise supports bone health, and magnesium enhances the efficiency of this process. Engage in weight-bearing exercises to strengthen your bones and increase muscle to protect your bones and prevent falls or injuries.
• Acute and chronic stress can increase the excretion of magnesium in your urine. Practicing stress-management and active relaxation can make a difference.

Avoid Magnesium Reducers (these can reduce the magnesium in your body):

• Too much caffeine and alcohol
• Excess salt (sodium)
• Phosphoric acid in colas,
• Intense stress
• Chronic diarrhea
• Diuretics (water pills)
• Medications – check with your healthcare provider or pharmacist to see if your medication is causing magnesium loss (high blood pressure medications, diuretics and long-term use of antibiotics can cause loss of magnesium

Key Takeaways for Magnesium and Bone Health:

• Magnesium is needed for proper calcium absorption, which is important for bone health
• First, increase your magnesium by eating more magnesium rich foods (get the handout above)
• Supplement with magnesium glycinate or magnesium citrate (can loosen stools), if needed
• If you need guidance in making sure you are getting enough Vitamin D, Calcium & Magnesium and how much to supplement- schedule with Jen here (or see another Registered Dietitian Nutritionist familiar with bone health)
• Stay physically active with weight bearing exercises that support bone health
• Practice active relaxation and stress management