When it comes to bone health we almost always talk about Vitamin D and Calcium. These are both very important for bone health there is no doubt but one mineral that is often overlooked is magnesium. If you have low bone mineral density you need to look at how much magnesium you are getting.
Magnesium plays an important role as a cofactor in over 600 enzyme related functions in our bodies. It’s well established affects include protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It also contributes to the structural development of bone. Magnesium is important for building strong bones.
Magnesium is found naturally in many foods and is added to some fortified foods. You can get recommended amounts of magnesium by eating a variety of foods, including the following:
Sources of Magnesium: Chocolate, green leafy vegetables (such as spinach), legumes, milk, yogurt and milk products, nuts, seeds, whole grains, and hard water. It is added to some fortified breakfast cereals and foods.
In a supplement we should be taking 400-420 mg a day of magnesium. I have read some sources that say up to 500 mg a day is ok. The biggest side effect of taking too much is GI discomfort things like upset stomach, nausea, vomiting, and diarrhea. If you have any of these symptoms it is wise to cut back on how much magnesium you are taking.
The science is clear people with higher intakes of magnesium have a higher bone mineral density, which is important in reducing the risk of bone fractures and osteoporosis. If you are at risk of having low bone density or have been diagnosed with osteopenia or osteoporosis look into taking not just calcium but also magnesium.
We have a specialized program to help people build stronger bones. If you are interested call us for a Free Consultation on this system.