Bone health and magnesium -
Of those deficient in vitamin D, daily intake of a vitamin D supplement was also linked to a lower incidence of osteoporosis over 8 weeks 6. That said, while vitamin D supplements may be beneficial for people with vitamin D deficiency, research has not observed benefits of vitamin D supplements once blood levels are at or above sufficiency levels 7 , 8.
The current Reference Daily Intake RDI for vitamin D is IU for children and adults ages 1—70 and IU for pregnant or breastfeeding adults and those 71 years or older 9. To reduce the risk of bone fractures and ensure sufficient blood levels, research suggests that a dose of — IU of vitamin D per day may be sufficient 7 , Interestingly, one study including healthy adults found high doses of 4, and 10, IU of vitamin D per day resulted in a greater loss of bone mass density over 3 years than taking a smaller IU daily dose Still, while research suggests smaller doses may be better in the long term for bone density, higher doses may be needed temporarily in more severe vitamin D deficiency cases.
Vitamin D supplements may be beneficial for people who are low or deficient in this vitamin. The RDI for magnesium is — mg per day for people ages 19—30 years and — mg per day for people ages 31 and older.
Needs are also slightly elevated during pregnancy and breastfeeding Additionally, several studies in adults have found that individuals who consume higher amounts of magnesium through their diet or supplements have better bone mass density than those consuming low amounts 15 , While adequate magnesium intake has been associated with bone density benefits, research is mixed on whether this benefit translates into a reduced risk of bone fractures 15 , 16 , 17 , Adequate magnesium intake is important for overall bone health and bone density.
Boron is a trace element that has been found to play a critical role in bone growth and maintenance. It affects the use of other nutrients needed for bone health, including calcium, magnesium, and vitamin D 20 , 21 , An older study in postmenopausal women found taking 3 mg of boron per day significantly reduced the excretion of calcium and magnesium in the kidneys 2 , Additionally, one study in rats with osteoporosis found boron supplementation significantly reduced bone loss.
However, research confirming this effect in humans is currently lacking As dried plums are one of the best dietary sources of boron, limited research has examined the relationship between dried plum intake and bone density in humans 24 , 25 , For example, one study in 48 postmenopausal women with low bone density found that consuming 50— grams of dried plums per day resulted in significant bone density improvements over 6 months Boron is not regularly found in multivitamin supplements.
As a result, it may be easier to consume it through foods, including prunes, raisins, and dried apricots. Boron is a trace element involved in bone growth and maintenance. While more research is needed, it has been suggested that 1—3 mg of boron per day may support bone health.
Vitamin K plays an important role in maintaining bone strength and preventing bone breakdown. Low levels of vitamin K have been associated with an increased risk of bone fractures and low bone density 27 , 28 , Instead, the adequate intake AI for adults over 18 is set at 90 mcg per day for women and mcg per day for men Given that more research is needed on the role of vitamin K supplements on osteoporosis and related fractures, it may be best to consume foods rich in vitamin K, such as leafy greens, broccoli, and Brussel sprouts.
Low levels of vitamin K have been associated with low bone density and risk of fractures. More research is needed to determine whether taking vitamin K supplements may help prevent bone loss and fractures.
Isoflavones are a class of antioxidants often referred to as phytoestrogens. They have a structure similar to that of the hormone estrogen and can attach to and activate estrogen receptors in your body During menopause, estrogen levels in the body decline.
This drop in estrogen can lead to bone being broken down faster than it can be formed, resulting in an increased risk of osteoporosis 35 , Research suggests that soy isoflavones may help combat this loss of calcium from the bone and reduce the rate of bone turnover Similarly, another review of 52 studies showed significant bone density improvements with soy isoflavone supplementation in studies lasting for at least a year As a result, the suggested dosage based on current research is quite broad.
Keep in mind that more research is needed on differences in dosage requirements across various age groups and ethnicities, the duration of supplementation, and the form used. Animal protein, dairy even though it is high in calcium bread, soda, sugar, and pasta are examples of acidic foods.
When we consume acidic foods, our bodies become acidic, versus alkaline. The body needs to maintain a pH of 7 in the bloodstream in the same way it needs to maintain 98°F body temperature. Acidic foods and drinks throw the pH out of balance, and alkaline foods restore the pH.
Magnesium and calcium are alkaline minerals that help to balance an acidic diet. However, most SAD acidic diets are low in magnesium, providing little magnesium in the bloodstream to balance the acidity.
To compensate for the acidic diet, the body will draw minerals from the bones to neutralize the acid in the bloodstream. An acidic diet thus depletes the bones of precious minerals.
The supreme irony is that dairy —- an animal protein — and calcium-fortified or calcium-enriched foods that are highly processed can actually undermine your bone health because they are so acidic. While calcium builds up in the body, we eliminate magnesium through urine daily, and it must be replaced daily.
Diuretics like alcohol and caffeine accelerate how quickly we eliminate magnesium. When we have more coffee, tea, caffeinated sodas, and alcohol, we use up our magnesium stores fast. So, if you use caffeine and alcohol and are worried about your bone health, you can cut back on these diuretics, increase your magnesium, or do both!
Magnesium is known as the anti-stress mineral because our bodies use magnesium to calm the fight or flight response. Magnesium soothes the nervous system. If you are under constant stress you will deplete magnesium rapidly.
Your body will continuously draw on your magnesium stores to calm the stress response. That means there will be less magnesium available for your body to use to build strong, healthy bones.
Not to mention the hundreds of other uses your body has for magnesium. Stress also depletes calcium. Under stress, the body produces a stress hormone called cortisol. Cortisol pulls calcium from your bones. Magnesium helps regulate the cortisol response to stress.
If you experience chronic stress, you may need more magnesium to protect your bones and much more. Low hormone levels, in general, can lead to loss of bones.
This is why many women lose bone density after menopause. Menopausal women may also simply have lower magnesium levels than the rest of the population. As we age, our bodies become less efficient at absorbing magnesium. Hormone replacement therapy may also be beneficial, of course, under the advice of your doctor.
While magnesium is highly safe for almost everyone, prescription drugs for bone density may not be. Fosamax or Alendronic acid is part of a class of osteoporosis medications known as anti-resorptive drugs. These bisphosphonate medications dramatically reduce bone loss, but in a disturbing way.
Fosamax leads to premature death to osteoclasts, the cells that break down and recycle old, worn-out segments of bone. Bone breakdown and bone build-up, however, are tightly coupled, so that just as bone breakdown is dramatically reduced by Fosamax, so too is new bone formation.
Of course, you should consult your doctor on the risks and benefits of any medication, and if you have pre-existing health conditions, discuss supplementing with magnesium.
The label also warns of esophagus problems, low calcium levels in your blood, and bone, joint, or muscle pain. Some people who suffered these side effects filed lawsuits against Merck.
Read on to find out how magnesium brought her bone density levels back up. I did everything I could to bring my bone density levels up. Yet, every year when I went for my annual physical my bone density showed a decrease.
My doctor wanted me to take Actonel, which is a bone-building bisphosphonate medication like Fosamax. When I started reading about the importance of magnesium and how it helps the body to metabolize calcium I came to understand that my health issues, including low bone density, fibromyalgia, and insomnia, were likely caused by an imbalance of calcium and magnesium.
My body was unable to use the calcium, and so instead, it calcified in my muscles, causing pain. Once I stopped taking calcium supplements and started using Natural Calm magnesium my bone density tests improved and have continued to improve over five years. It has not only improved the health of my bones but has also reduced muscle pain and helped me to get the sleep that I need.
Carolyn Dean, M. This recommendation applies to adults, not including pregnant and lactating women, who need more. See this post for more information on magnesium RDA. Should you worry about too much magnesium? Unlike calcium, magnesium does not build up in the body. Your body uses up all necessary magnesium and eliminates the rest, so getting too much of this mineral is rarely a risk.
There are always exceptions, such as in cases of extreme intake or a contraindicated condition. What about calcium intake? Our magnesium comes as an easy to mix, great tasting powder to ensure optimal absorption.
To learn more about our magnesium, check out the product page here. Ron Goedeke MD, BSc Hons MBChB, FNZCAM. Ron Goedeke, an expert in the domain of functional medicine, dedicates his practice to uncovering the root causes of health issues by focusing on nutrition and supplement-based healing and health optimisation strategies.
An esteemed founding member of the New Zealand College of Appearance Medicine, Dr. Goedeke's professional journey has always been aligned with cutting-edge health concepts.
Having been actively involved with the American Academy of Anti-Aging Medicine since , he brings over two decades of knowledge and experience in the field of anti-aging medicine, making him an eminent figure in this evolving realm of healthcare. Throughout his career, Dr.
Goedeke has been steadfast in his commitment to leverage appropriate nutritional guidance and supplementation to encourage optimal health. This has allowed him to ascend as one of the most trusted authorities in the arena of nutritional medicine in New Zealand. His expertise in the intricate relationship between diet, nutritional supplements, and overall health forms the backbone of his treatment approach, allowing patients to benefit from a balanced and sustainable pathway to improved wellbeing.
Disclaimer : The information provided is for educational purposes only and does not constitute medical advice.
Always seek the advice of your physician or qualified healthcare provider with any questions or concerns about your health. Never disregard or delay seeking medical advice because of something you have heard or read on this website. Just added to your cart. Continue Shopping. Close search. Home Magnesium Magnesium for Bones - Why it's so important.
Magnesium for Bones - Why it's so important. by Ron Goedeke. The Crucial Role of Magnesium in Bone Health Introduction As one of the most abundant minerals in the body, magnesium is renowned for its numerous roles, from energy production to muscle function.
Magnesium: More Than Just a Mineral Magnesium , primarily stored in bones and muscles, is involved in over biochemical reactions in the body. Magnesium and Bone Health: An Inextricable Link When considering bone health, calcium and vitamin D are typically the nutrients that first come to mind.
The Calcium-Magnesium Balance: A Symbiotic Relationship Magnesium's role in bone health doesn't stop at mineralization. Vitamin D and Magnesium: A Partnership for Bone Health Vitamin D and magnesium share a symbiotic relationship when it comes to bone health. Magnesium and Bone Remodeling: A Balancing Act Bone health is a dynamic process involving constant remodeling — the removal of old bone bone resorption and the formation of new bone.
The Real-world Impact: Magnesium Deficiency and Osteoporosis Research has linked magnesium deficiency with osteoporosis, a condition characterized by weak and brittle bones. Achieving Adequate Magnesium Intake: Diet and Supplements Getting enough magnesium is essential for bone health, and dietary sources are the best way to meet this requirement.
Conclusion: Magnesium - A Key Player in Bone Health In summary, magnesium holds a pivotal role in maintaining and promoting bone health. Magnesium Information For everything you need to know about magnesium and magnesium supplements, check out our comprehensive information page here.
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