Magnesium and Bone Health: How Much Is Enough?
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
When it comes to magnesium and bone health, it’s important to know the best forms of magnesium and how much you should be taking.
Table of Contents
Magnesium is an abundant macromineral in the human body, naturally found in food. Your body has about 25 grams of magnesium, with about 60% in your bones and the remaining in soft tissues.
Magnesium is a cofactor involved in more than 300 enzymatic reactions in your body. Some of these bodily functions include:
- Helps with the active transport of calcium and potassium across your cell membranes
- Required for energy production and glycolysis
- Regulating insulin metabolism and blood sugar levels
- Acting as a cofactor in DNA, RNA, and protein synthesis
- Regulating muscle contraction
- Regulating blood pressure levels
- Aiding nerve transmission and neuromuscular coordination
Like calcium and vitamin D, magnesium is good for your bones, muscles and joints. Some people may experience magnesium deficiency for different reasons. Thankfully, taking magnesium supplements is great for healing bones and boosting bone strength.
In this article, we will consider the relationship between magnesium and bone health, the best magnesium for bones, joints and muscles, some natural sources and the different magnesium types.
Why Should You Take Magnesium for Your Bones?
As you get older, your bone health depreciates naturally. Consuming enough magnesium is an underrated solution to improving your bone health.
Magnesium acts as a cofactor for enzymes needed for bone matrix synthesis. It is a significant component of hydroxyapatite crystals, the mineral responsible for bone structure and strength. This shows that magnesium improves bone formation and strength.
Another thing magnesium does it to remodel your bones by stimulating the production of osteoblasts (bone-building cells) and regulating the activity of osteoclasts (bone-resorbing cells).
An increase in magnesium intake improves total body bone mineral density. Magnesium deficiency increases the risk of bone loss, osteoporosis and fractures.
Relationship Between Magnesium, Calcium and Vitamin D?
Magnesium helps to convert vitamin D to its active form, which regulates calcium and phosphate balance. This also enhances calcium absorption in the intestines from food. Several enzymes that metabolise vitamin D also require magnesium, which acts as a cofactor in enzymatic reactions in the liver and kidneys.
When you have high calcium levels, it becomes relatively harder to absorb magnesium, leading to low magnesium levels. Consequently, this results in excessive calcium excretion. For you to have healthy bones, your body needs magnesium along with calcium and vitamin D.
Natural Sources of Magnesium
Magnesium can be found in a variety of foods. Some of the best natural sources of magnesium and their milligrams per serving are:
- Seeds, e.g. pumpkin seeds (156 mg) and chia seeds (111 mg)
- Nuts, e.g. almonds (80 mg), cashews (74 mg), peanuts (63 mg)
- Leafy green vegetables, e.g. spinach (78 mg)
- Dairy products, e.g. soy milk (61 mg), low-fat yoghurt (42 mg)
- Fruits, e.g. bananas (32 mg), avocados (22 mg)
The Best Form of Magnesium for Bone Health
It is always better to get magnesium from your food. A healthy diet will also supply you with other nutrients that work with magnesium for bone strength and overall bone health.
The best forms of magnesium for your bones, joints and muscles are:
Magnesium Citrate
Magnesium citrate is one of the popular forms of magnesium used in supplements. This form of magnesium binds to citric acid and is found in citrus fruits. Magnesium citrate is highly bioavailable – easily absorbed in the body. It is known for its mild laxative effect and is used to treat constipation and digestive issues. Magnesium citrate is very good for bones. It improves bone health, high blood pressure and blood sugar levels. High doses of magnesium citrate can cause diarrhoea.
Magnesium Glycinate
This compound is a combination of magnesium and an amino acid, glycine. Magnesium glycinate is easily absorbed in the small intestine. It is more gentle on the digestive tract and a better option for people with sensitive stomachs. Magnesium glycinate is also good for bones and joints and relieves anxiety.
Magnesium Malate
This is a form of magnesium is combined with malic acid. Malic acid is mainly found in fruits and wine. Magnesium malate is more easily absorbed in the digestive tract than magnesium oxide and sulphate. It is used in dietary supplements to boost serum magnesium levels.
Most people can tolerate it because it has a less laxative effect than other forms of magnesium. Magnesium malate is the best magnesium for bones and muscles. It boosts energy production and muscle function and reduces the risk of fibromyalgia.
How Much Magnesium Does Your Bone Need?
The recommended daily amount of magnesium varies depending on your age and gender.
Women aged 31 and above should take 310-320 mg. Men aged 31 and above should take 400-420 mg daily. If you are pregnant and breastfeeding, your body may require more magnesium.
Underlying health conditions, certain medications and dietary intake can affect how much magnesium you need for bone strength. It would be best to speak to your doctor or dietitian to determine the appropriate dosage of magnesium.
Best Magnesium
4.6
Magnesium is an essential mineral in bone vitamins for women and should be in your daily food consumption. Some of the best food sources of magnesium include beans, spinach, nuts, and seeds.
Pure Encapsulations Magnesium(Glycinate) is a better supplement option for a good amount of magnesium daily. If you can't get enough magnesium through your diet, you must purchase this product.
Research has shown that post-menopausal women with bone diseases most likely lack magnesium than younger people. This product is, therefore, a good choice as itsupports cognitive and neuromuscular function.
Types of Magnesium
There are several forms of magnesium used in research and you can find them in supplements and foods. The different types of magnesium have different properties. Some vary in terms of their uses, bioavailability and potential side effects.
Apart from magnesium citrate, magnesium glycinate and magnesium malate, here are some other types of magnesium:
Magnesium Chloride
Magnesium chloride is a magnesium salt containing chlorine, an unstable element that forms salts with elements like sodium and magnesium. Magnesium chloride is absorbed more efficiently by the body than magnesium oxide and sulfate.
It is a key ingredient in topical ointments and products that treat muscle soreness. It may cause gastrointestinal discomfort but may not boost magnesium levels.
Magnesium Lactate
Magnesium lactate is formed when magnesium binds with lactic acid. Lactic acid is produced by your muscle and blood cells. Magnesium lactate is more gentle than other forms of magnesium and easily absorbed in your digestive system.
This would be a great option for people who cannot tolerate other forms or need to take large doses of magnesium regularly.
Magnesium Taurate
This form of magnesium contains the amino acid taurine. According to research, sufficient taurine and magnesium intake can help regulate blood sugar levels. It may also promote healthy blood sugar levels.
A study in 2018 showed that magnesium taurate significantly decreased blood pressure in rats. However, there is limited research that shows this type may help with heart health. Until a more extensive study is conducted, humans should not use magnesium supplements to treat cardiovascular diseases.
Magnesium Sulfate
This is a combination of magnesium, sulfur, and oxygen. Also known as Epsom salt, a white, powdery compound similar to table salt, this compound is less bioavailable than magnesium citrate and magnesium glycinate.
Magnesium sulfate is another common type of magnesium found in multivitamins and magnesium supplements. It is dissolved in water and used to relieve stress and tight muscles. Little evidence suggests that it is readily absorbed via the skin.
Magnesium L-Threonate
Magnesium L-threonate is a magnesium compound combined with threonic acid, a water-soluble substance produced from vitamin C metabolism. Some research suggests magnesium L-threonate has a higher absorption rate than magnesium chloride, citrate, glycinate, and gluconate. This type of magnesium helps prevent magnesium deficiency and provides pain relief.
Magnesium L-threonate may boost cognitive function and can be used in the treatment of conditions such as depression, Alzheimer’s disease, and memory loss. However, more research is needed.
Magnesium Oxide
Magnesium oxide is one of the popular forms of magnesium oxide. It is a combination of oxygen and magnesium. Magnesium oxide is a salt that forms a white, powdery substance. Magnesium oxide is formulated as an antacid used to treat heartburn and indigestion. A 2017 analysis shows that the body poorly absorbs magnesium oxide.
How to Choose the Right Magnesium for Your Bones
Several factors should be considered before selecting the best magnesium type for bones and muscles. Magnesium types for bones should be selected based on the following:
- Bioavailability: Choose the best magnesium for bones. Make a selection from the forms that your body can absorb easily – magnesium citrate, glycinate or malate.
- Dosage: You can start with a low dose and increase it gradually to reduce side effects like diarrhoea.
- Sensitivity: if you have a sensitive stomach, you can choose more gentle forms like magnesium glycinate or taurate.
- Drug interactions: Speak to your doctor about potential interactions with your medications.
Frequently Asked Questions
You can get magnesium from various foods. Sadly, magnesium intake has reduced over the past few decades because canned and processed foods have replaced fresh foods.
A 2013–2016 National Health and Nutrition Examination Survey (NHANES) data analysis found that 48% of Americans of all ages take less magnesium from food than they need. About 45% of the Americans have magnesium deficiency. It is also estimated that 60% of the adult population does not meet the average dietary intake (ADI) of magnesium.
A review of over 30 articles shows that magnesium deficiency was a possible public health concern for older adults.
Osteoporosis is a bone disease that occurs when there is a decrease in your bone’s mineral density. As a result, your bones become porous and brittle. Low magnesium levels increase the risk of osteoporosis and affects the formation of crystals and bone cells – osteoclasts and osteoblasts.
Yes, magnesium citrate is good for bones. It is highly bioavailable which means it is easily absorbed in the body.
Final Thoughts For You
For strong bones and optimal bone health, a combination of calcium, vitamin D, magnesium, and other nutrients is needed.
Magnesium deficiency is common among older adults, with 48% of Americans taking less magnesium from food than they need. Low magnesium levels increase the risk of osteoporosis and affect the formation of crystals and bone cells, such as osteoclasts and osteoblasts. However, more research is needed to understand the impact of magnesium on osteoporosis.
Consult your doctor or dietitian today to guide you on the right magnesium supplements to improve your bone health.
- Rondanelli M, Faliva MA, Tartara A, et al. An update on magnesium and bone health. Biometals. 2021;34(4):715-736.
- National Institute of Health. Office of dietary supplements – Magnesium.
- Boyce BF, Yao Z, Xing L. Osteoclasts have multiple roles in bone in addition to bone resorption. Crit Rev Eukaryot Gene Expr. 2009;19(3):171-180.
- Uwitonze AM, Razzaque MS. Role of magnesium in vitamin d activation and function. J Am Osteopath Assoc. 2018;118(3):181-189.
- Impact of magnesium on bone health in older adults: A systematic review and meta-analysis. Bone. 2022;154:116233.
- Henry JP, Bordoni B. Histology, osteoblasts. In: StatPearls. StatPearls Publishing; 2024
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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how do i know if i’m taking enough magnesium for my bones? got a bit confused there, Vitamins For Woman. is there like a test or something?
I was wondering the same. I think you can ask your doctor for a blood test to check magnesium levels.
Seriously loving this article on magnesium! Great to see some solid advice about bone health. Natural sources are always my go-to.
Does anyone else think that the emphasis on supplements over a balanced diet might not be the best approach? Just saying.
great list of natural sources for magnesium! i always try to get my nutrients from food first. any tips on how to incorporate these into meals?
i take magnesium but didnt know there were so many types. this stuff is confusing sometimes lol
Nice one! Been looking for ways to up my game and protect my bones. Didn’t know magnesium was this crucial.
so magnesium is super important huh? gotta make sure my kids are getting enough then. any advice on supplements for kids?
Check with a doc first but I’ve found magnesium gummies that are kid-friendly. My kids love them!
Definitely talk to a pediatrician. There’s also plenty of magnesium-rich foods that are child-friendly.
everyone’s talking about magnesium now, Guess I gotta jump on this train too. any brand recommendations?
Imagine if we could just download all the nutrients we need, like magnesium. Until then, I suppose I’ll stick with supplements.
[…] enough food that contains elements essential for healthy bones, such as zinc, vitamin D, boron, magnesium, and vitamin K. Supplements containing calcium may have specific adverse effects, […]