Magnesium deficiency can lead to osteoporosis. Low magnesium levels may form fragile crystals, promote low grade inflammation, and negatively affect the secretion and activity of parathyroid hormone and vitamin D, which are crucial for bone remodeling and increased bone mineral density.
Health benefits of magnesium
Magnesium is the fourth most abundant mineral in the body. It’s involved in the proper function of more than 300 enzymes, DNA synthesis, protein synthesis, muscle contraction, energy production, glycemic control, myocardial contraction, and in bone development and mineralization!
What’s the recommended daily intake?
The recommended daily dose of magnesium is about 420 mg and 320 mg for men and women, respectively.
Pregnant women need about 360 mg of magnesium a day. Children require much lower doses.
Osteoporosis weakens bones and declines bone mass. People with osteoporosis have fragile bones, significantly increasing the risk of fractures. Particularly hip and spine fractures.
Bones are constantly remodeled. Chronic imbalances between bone deposition and resorption lead to osteoporosis.
Can magnesium prevent or manage osteoporosis?
Magnesium plays a key role in bone health. First, about 60% of total body magnesium is stored in bones.
Magnesium helps increase bone mineral density because it affects the concentrations of parathyroid hormone and the active form of vitamin D. Both are vital for bone mineralization.
Furthermore, low magnesium may lead to osteoporosis, as it leads to the formation of large but fragile crystals in bone tissue, significantly affecting its structure.
Moreover, low magnesium can reduce the vascular supply of bones.
Additionally, low magnesium may increase inflammatory cytokines, which can trigger pathologic bone remodeling and osteopenia.
According to studies, women with osteoporosis have lower serum magnesium levels than women who don’t have osteoporosis. Thus, magnesium deficiency might be a risk factor for osteoporosis!
In contrast, high magnesium intake leads to greater bone mineral density in both men and women. Postmenopausal women have a much higher risk of developing osteoporosis, though.
What doses from supplements could increase bone mineral density?
According to a study, a daily magnesium dose of 290 mg could help postmenopausal women with osteoporosis decrease bone loss.
Keep in mind that the maximum safe dose of magnesium from supplements is 350 mg a day.
On the other hand, you can safely get high doses of magnesium from foods! There isn’t an upper safe dose for food.
Extremely high doses of magnesium for a long time could be bad for your bones, though. High serum magnesium concentration could cause osteoporosis and osteopenia! Both low and high magnesium doses are bad for the bones!
Thus, you should always consult your physician before taking any supplement.
Do I need magnesium supplements to prevent osteoporosis?
Healthy people who follow a well-balanced diet containing many foods rich in magnesium don’t need dietary supplements. They can get the recommended daily intake from food.
But, in many cases, magnesium supplements have been shown to improve bone mineral density, help people with osteoporosis, and reduce the risk of fractures in middle-aged men and women.
So, if you want to increase your daily magnesium intake, you could take magnesium supplements. You’ll find a wide variety of dietary supplements on Amazon.
Foods rich in magnesium promote bone mineralization
Certainly, eating many foods high in magnesium is good for your bones and for preventing osteoporosis.
Green vegetables, seeds, nuts, legumes, and whole-grain cereals are the best dietary sources of magnesium. But the richest common food in magnesium is pumpkin seeds. 1 oz has 168 mg, or 40% of the recommended daily intake!
Banana is among the most consumed fruits worldwide, which is particularly rich in magnesium as well.
Other ways to naturally manage or prevent osteoporosis
Lifestyle is also important for preventing osteoporosis. For instance, regular physical activity, no alcohol, no smoke, and healthy diet, are highly recommended in patients with osteoporosis.
Additionally, we should get adequate amounts of many other compounds in order to strengthen our bones. Calcium, copper, zinc, selenium, iron, fluoride, vitamins A, B, C, D, E, folate, flavonoids, and phytoestrogens are all important for increased bone mineral density and preventing osteoporosis.