Why Magnesium is Crucial for Healthy Bones

Getting enough calcium every day may not be enough to keep your bones healthy. You need to consume enough magnesium, as well. Unfortunately, most people don’t get the recommended 350-420 mg per day.

STUDIES ON MAGNESIUM AND BONE HEALTH

This may be surprising, but new research shows that magnesium can help prevent bone fractures. In the study, researchers reviewed the data of 2,245 men and found that men who had higher magnesium levels in their blood had a 44 percent lower risk of fractures.

In another study, taking supplements of magnesium hydroxide for two years helped menopausal women improve bone density and prevent fractures.

Now, let’s find out how magnesium helps keep your bones strong and healthy. 

MAGNESIUM CONVERTS VITAMIN D INTO ITS ACTIVE FORM.

Vitamin D is essential for keeping your bones and muscles strong. However, simply taking vitamin D supplements won’t do the magic. Researchers say that our body needs magnesium to convert vitamin D into its active form.

You may experience symptoms of magnesium deficiency when you take vitamin D supplements on a low-magnesium diet. This occurs because vitamin D uses up all the magnesium in your body, leaving you magnesium deficient.

If you take vitamin D supplements and start experiencing muscle cramps, muscle twitches, fatigue, and other symptoms of magnesium deficiency, try increasing your magnesium intake to see if it helps.

The surprising thing about the study I quoted earlier is that eating magnesium-rich foods didn’t help increase magnesium blood levels. The authors suggested that taking supplements was the most effective way to increase blood levels of magnesium.

YOUR BODY NEEDS VITAMIN D AND MAGNESIUM TO ABSORB CALCIUM.

It’s true that calcium helps build your bones. However, several factors determine how well your body absorbs calcium.

Vitamin D is one of the most important nutrients for calcium absorption. Research shows that your body can’t absorb calcium without vitamin D.

Magnesium has also been shown to play a role in calcium absorption, together with vitamins C, E, and K. When your body lacks these nutrients, calcium may build up in your kidneys, breast tissue, gallbladder, and artery walls.

Luckily, you don’t have to worry about calcium deficiency, since it’s easily accessible. You can get it from fortified cereal and juices and other vegan sources.

As for vitamin D, make sure you get enough sunlight exposure (20-30 minutes a day). And eat foods rich in vitamin D such as fortified foods and drinks, mushrooms and supplements.

Now that you know how magnesium helps keep your bones healthy, increase your intake by taking supplements and magnesium-rich foods such as dark chocolate, avocado, nuts, and legumes. You may also want to look out for these magnesium deficiency symptoms.