Magnesium is a mineral that plays an important role in maintaining healthy bones. It contributes to increased bone density and helps prevent the onset of osteoporosis.
#3 Magnesium
It also is an important building block for bone strength. It is generally recommended that adults take a supplement of 250-400mg daily. Magnesium glycinate or magnesium gluconate at the best absorbed and are less likely to have the laxative effect that occurs with magnesium oxide or magnesium citrate.
Calcium and Magnesium are two of the most important minerals found in the body. Both of these minerals are critical for maintaining healthy bones, and the combination of them both is the best way to ensure that your bones are in tip-top shape.
Magnesium is important for healthy bones. People with higher intakes of magnesium have a higher bone mineral density, which is important in reducing the risk of bone fractures and osteoporosis.
The recommended amount of magnesium is 300mg to 500mg daily. As with calcium, chelated forms of magnesium are absorbed best by the body. Magnesium oxide is also available and is often less expensive, but it is poorly absorbed by the body.
Many researchers and nutritionists now believe magnesium is more important than calcium in order to maintain healthy bones. In addition, magnesium is responsible for more than 300 biochemical reactions, all necessary for optimum health.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
Magnesium and calcium in supplements should not be taken together because the absorption of the two minerals can cancel each other out. It is best if the minerals are taken at different times, for example, one mineral in the morning and one in the evening.
You can take vitamin D, calcium and magnesium together -- either in supplements or in food that contains all three nutrients (such as milk) -- but you don't have to. Adequate levels of vitamin D help your body absorb calcium, but the vitamin and mineral need not be taken at the same time.
Bisphosphonates are usually the first choice for osteoporosis treatment. These include: Alendronate (Fosamax), a weekly pill. Risedronate (Actonel), a weekly or monthly pill.
A calcium-rich diet is important to maintain optimal bone health and prevent osteoporosis. So, too, is vitamin D, which helps the body absorb calcium to be deposited into bones. The amount of calcium and vitamin D needed to optimize bone health increases with aging. Circulating estrogen also is nurturing to bones.
Several natural interventions promote increased bone health. These include sufficient consumption of bone-supportive nutrients through healthy eating and nutritional supplements, including calcium, magnesium, vitamin D, boron, strontium, soy isoflavones, and vitamin K.
Osteoporosis and magnesium (Mg) deficiency often occur in malabsorption syndromes such as gluten-sensitive enteropathy (GSE). Mg deficiency is known to impair parathyroid hormone (PTH) secretion and action in humans and will result in osteopenia and increased skeletal fragility in animal models.
For example, one short-term study found that 290 mg/day elemental magnesium (as magnesium citrate) for 30 days in 20 postmenopausal women with osteoporosis suppressed bone turnover compared with placebo, suggesting that bone loss decreased.
Adults need calcium to maintain strong bones. Over time, inadequate calcium intake can cause osteoporosis, the brittle bone disease. People with osteoporosis are at high risk for broken bones, especially at the wrist, hip and spine.
Don't use calcium, zinc, or magnesium supplements at the same time. Also, these three minerals are easier on your tummy when you take them with food, so if your doctor recommends them, have them at different meals or snacks.
Magnesium deficiency can cause: loss of appetite. nausea and vomiting. fatigue and weakness.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
It is a good idea to take magnesium before bed because it can help you sleep. Because calcium and magnesium compete for absorption, they should not be consumed at the same time. Another reason that it is not good to take calcium at night is because vitamin D should be combined with complete meals.
Magnesium Glycinate is Required in The Organism for:
Regulating heartbeats and body temperature. The metabolism of calcium, phosphorus, potassium, zinc and sodium. Better uptake of Vitamin C, D and E, and better absorption of B-group vitamins.
The benefits of magnesium supplementation in healthy individuals aren't clear, but Dr. Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
There have been reports from human studies of bone lesions and lower BMD in cases of acute exposure to high-dose magnesium (19–22), but to our knowledge, there are no data on chronic exposure to excess magnesium intake in relation to BMD and fracture risk.
Dairy products, such as cheese, milk and yogurt. Dark green leafy vegetables, such as broccoli and kale. Fish with edible soft bones, such as sardines and canned salmon. Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices, and milk substitutes.