Magnesium is a crucial macronutrient that plays a vital role in cellular metabolism and overall health. It has numerous benefits, including treating migraines, lowering blood pressure, treating constipation, and assisting with sleep hygiene. However, its most significant use is to improve bone density, along with calcium and vitamin D. A 2018 study published in the Journal of American Osteopathic Association (JAOA), stated that magnesium assisted with activating vitamin D homeostasis, which then assisted calcium and phosphorus to promote bone density and bone growth. The study concluded that to achieve optimal benefits of vitamin D, it is essential to have the recommended dose of magnesium in our diet.
Dietary Recommendations
Did you know that nearly half of all people in the US are not getting enough magnesium in their daily diet? Magnesium is an essential element that is necessary for optimal health and well-being. National Institute of Health Office of Dietary Supplements lists the daily dietary requirements for magnesium.
Age. Male Female
7–12 months (AI) 75 mg 75 mg
1–3 years (RDA) 80 mg 80 mg
4–8 years (RDA) 130 mg 130 mg
9–13 years (RDA) 240 mg 240 mg
14–18 years (RDA) 410 mg 360 mg
19–30 years (RDA) 400 mg 310 mg
31–50 years (RDA) 420 mg 320 mg
51+ years (RDA) 420 mg 320 mg
Each person's health is unique. Talk to your doctor before considering magnesium supplementation.
Foods Rich in Magnesium
Consuming certain foods in our diet can provide magnesium needed for bone density.
Foods rich in magnesium include chocolate, green leafy vegetables, legumes, milk, yogurt, milk products, nuts, seeds, and whole grains.
The cooking process of some foods may decrease the bioavailability of magnesium, resulting in deficiency. Supplementation may be necessary to fulfill the daily nutritional recommendation required for optimal health.
Magnesium Supplements
With so many magnesium supplements on the market, it is easy to get confused about which one is best for absorption and bioavailability. Magnesium glycinate is one of the most bioavailable and absorbable forms of magnesium. It is an amino acid glycine that has less likelihood of causing diarrhea while meeting nutritional recommendations. Magnesium Citrate is another well-absorbed supplement, however, it is most commonly used as a laxative and diarrhea may occur when taken in large doses.
Takeaway
Discuss with your doctor if magnesium can be used in conjunction with other osteoporosis medications or taken alone to promote bone density. Magnesium's role in vitamin D synthesis and metabolism is paramount in getting the most out of our vitamin D supplementation for improved bone density. When we think of bone health, we think of calcium and vitamin D, but the real hero that starts the building of bone density is magnesium.
Sources:
Bone Health and Osteoporosis Foundation
Healthline
Journal of Osteopathic Association,Uwitonze AM, Razzaque MS. Role of magnesium in vitamin d activation and function. J Am Osteopath Assoc. 2018;118:181–189. doi: 10.7556/jaoa.2018.037
National Institute of Health (NIH)
National Institute of Health (NIH)
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ Assessed and Endorsed by the MedReport Medical Review Board
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