Magnesium and Bone Health is such an important relationship, especially for aging women. Find out more about the Health Benefits of Magnesium.
Magnesium and Bone Health
Magnesium is the fourth most abundant mineral in the human body and plays a very important role in your health. Magnesium is important for more than 300 biochemical reactions in the body.
It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is involved in energy metabolism and protein synthesis. According to the National Institutes of Health (NIH), the recommended daily magnesium intake is around 400 milligrams for women and 420 milligrams for men.
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It can be taken as a single supplement or combined with calcium and other minerals as a multiple vitamin product. Magnesium is also available in many foods, particularly green vegetables such as spinach and broccoli; nuts; seeds; whole grains; and beans. Indeed, magnesium deficiency is linked to a wide range of health problems.
Below are 11 signs and symptoms of magnesium deficiency, and they include:
- Tingling sensation in fingers or toes. In leg muscles, cramps are common.
- Muscle spasms, both sudden and chronic.
- Having restless legs syndrome (RLS).
- Headache intensity and frequency, particularly migraines.
- Premenstrual stress and PMS symptoms such as irritability, anxiety, depression, and insomnia.
- Metallic taste in the mouth.
- Impaired memory and difficulty thinking clearly.
- Difficulty maintaining balance or problems walking (gait disturbances).
- Osteoporosis or osteopenia.
- Frequent urination at night (nocturia) or an inability to hold urine.
- Loss of appetite or weight loss.
Read here for more magnesium deficiency symptoms
Which Magnesium is Good for Bones?
Magnesium supplements come in various forms, including magnesium oxide, citrate, lactate, chloride, and carbonate. Based on a person’s age and health state, each type has its own absorption rate in the body.
One of the most frequent types of magnesium utilized for bone health is magnesium citrate.
Magnesium citrate is a compound that is produced from magnesium and citric acid. It is sold as an over-the-counter supplement in the United States, and it has been used to treat conditions such as constipation, kidney stones, and loss of appetite.
Treating osteoporosis with magnesium citrate effectively promotes bone density, bone mass, and strength. It prevents bone loss in people who have low bone mass or osteoporosis.
What Other Supplements are Good for Bones?
The best supplements for bones aren’t necessarily the most popular ones. Vitamin D, calcium, and magnesium are common bone supplement ingredients. But there are other nutrients that can benefit bone health, such as vitamin C and vitamin K.
Here’s a look at some of the best supplements for bones and what benefits they can offer:
- Vitamin C
Vitamin C is an antioxidant that fights free radicals, which cause cell damage. When you have more vitamin C in your diet, it can help heal wounds faster and reduce the risk of osteoporosis. Low levels of vitamin C may also increase your risk of developing osteoarthritis. Foods with vitamin C include oranges, broccoli, red peppers, and strawberries.
Taurine is another amino acid that has been shown to benefit bone health. In a study published in the “Journal of Biomedicine and Biotechnology,” doctors supplemented taurine into the diets of healthy rats and found that it increased bone density by about 10 percent. The best way to increase taurine intake is through protein-rich foods like fish, meat, and beans.
- Vitamin K
Vitamin K is vital for blood clotting and bone health. It also helps to prevent coronary heart disease and several cancers. Leafy green foods like spinach and kale, broccoli, Brussels sprouts, and cauliflower contain vitamin K1. Cheese, liver, egg yolk, and soybeans are high in vitamin K2. If you don’t eat three servings of leafy greens a day or two servings of liver a week or eat soybeans or eggs every day, you may want to consider taking a supplement that provides all three forms of vitamin K: K1, K2, and phytonadione (K3).
Boron is a mineral that helps strengthen bones and keep them strong as we age. It’s especially important for the health of older women, who are more likely to suffer from osteoporosis, a painful loss of bone mass that leaves bones brittle and easy to break. There are many foods that contain boron, and the best source is unrefined sea salt.
Food sources of boron include:
- Green beans
As you can see, there are a wide range of benefits to using magnesium supplements for bone health. Magnesium also strengthens bones but in a different way than calcium. And since it’s difficult to get enough magnesium through diet alone, most people need to take supplements to get the recommended daily allowance (RDA). You can safely and effectively increase your bone health by supplementing yourself with the right nutrients, including magnesium.
More Posts about Magnesium Benefits
Castiglioni, S., Cazzaniga, A., Albisetti, W., & Maier, J. A. (2013). Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients, 5(8), 3022–3033. https://doi.org/10.3390/nu5083022
Khaliq, H., Juming, Z., & Ke-Mei, P. (2018). The Physiological Role of Boron on Health. Biological trace element research, 186(1), 31–51. https://doi.org/10.1007/s12011-018-1284-3
Rodríguez-Olleros Rodríguez, C., & Díaz Curiel, M. (2019). Vitamin K and Bone Health: A Review on the Effects of Vitamin K Deficiency and Supplementation and the Effect of Non-Vitamin K Antagonist Oral Anticoagulants on Different Bone Parameters. Journal of osteoporosis, 2019, 2069176. https://doi.org/10.1155/2019/2069176
Chin, K. Y., & Ima-Nirwana, S. (2018). Vitamin C and Bone Health: Evidence from Cell, Animal and Human Studies. Current drug targets, 19(5), 439–450. https://doi.org/10.2174/1389450116666150907100838