Vitamins For Woman

Magnesium Supplements for Bone Health: The Best Types & How They Work

margaret etudo

Medically Reviewed By Margaret Etudo. Written By The Vitamins For Woman Team.

Magnesium supplements are essential for bone health. Discover who benefits from them, and which forms are most effective.

Magnesium Supplements for Bone Health
Magnesium Supplements for Bone Health / Canva

Table of Contents

Introduction

Bone health often takes a backseat until it becomes a problem. For adults over 40, particularly postmenopausal women, osteoporosis and low bone density are real threats to long-term mobility and independence. 

While calcium and vitamin D dominate the conversation around strong bones, magnesium is an equally critical yet underappreciated player.

In fact, without adequate magnesium, your body can’t properly absorb calcium, making it less effective for bone strengthening. 

In this article, we’ll explore how magnesium supports bone density, how to choose the best magnesium for bones, and answer common questions about supplementation.

Why Magnesium Matters for Bones

Magnesium is the fourth most abundant mineral in the human body, and approximately 60% of it is stored in your bones. Its role in bone health is multifaceted, ranging from supporting calcium absorption to regulating bone turnover. 

According to the NIH Office of Dietary Supplements, magnesium is necessary for converting vitamin D into its active form, which then facilitates calcium absorption in the gut. Without adequate magnesium, both calcium and vitamin D can’t function optimally.

Magnesium also influences osteoblasts and osteoclasts, cells that play a crucial role in forming and resorbing bone tissue.

When levels are low, bone remodeling becomes imbalanced, resulting in weaker bones and an increased risk of fractures over time. This condition is especially concerning for postmenopausal women, who already face hormonal shifts that accelerate bone loss.

The Science

Calcium and magnesium work hand in hand; one can’t do its job without the other. They often compete for absorption in the body, necessitating a balance between the two.

Studies show that when magnesium levels are too low, it can disrupt the body’s ability to process calcium, leading to weaker bones and an increased risk of osteoporosis over time.

When taken in the right balance, magnesium enhances calcium’s bone-building benefits and improves skeletal integrity.

Signs of Magnesium Deficiency

Magnesium deficiency is more common than many realize, especially among older adults. Contributing factors include low dietary intake, certain medications (such as PPIs or diuretics), and gastrointestinal conditions that impair nutrient absorption. 

Symptoms may be subtle at first, but can escalate if left unchecked. Key signs include muscle cramps or spasms, fatigue or weakness, numbness or tingling, irregular heartbeat, and changes in sleep patterns or mood.

If you’re experiencing any of these, and especially if you have osteoporosis or low bone density, a magnesium blood test may be worth discussing with your healthcare provider.

5 Best Magnesium Supplements for Bone Health

Magnesium comes in many different forms, each offering unique benefits and varying levels of absorption. When it comes to supporting strong, healthy bones, some types stand out more than others. Here are some of the best options to consider:

1. Magnesium Glycinate

Magnesium glycinate is a chelated form where magnesium is bound to glycine, an amino acid that enhances absorption and reduces gastrointestinal side effects. 

It’s highly bioavailable, making it an excellent option for individuals with magnesium deficiency or sensitive stomachs. It’s also gentle enough for long-term use.

This type of magnesium is an excellent option for adults experiencing both bone health concerns and sleep disturbances. That’s because glycine, the compound it’s paired with, has a naturally calming effect on the nervous system. If you’re looking for relief from muscle cramps, magnesium glycinate is often the go-to choice.

2. Magnesium Citrate

Magnesium citrate is a more affordable and widely available option. It’s better absorbed than magnesium oxide but may cause loose stools in some individuals. Despite this, it remains a reliable choice for improving bone mineral density, especially when combined with vitamin D and calcium.

It’s beneficial for individuals with mild constipation, providing both digestive and bone health support.

When comparing magnesium citrate vs. glycinate for bone health, citrate may be a better option for occasional use or those on a tighter budget.

3. Magnesium Malate

Magnesium malate combines magnesium with malic acid, a compound that plays a role in energy production. This form is well-absorbed and may help relieve muscle pain and fatigue in addition to supporting bone health. 

It’s a good option for those with chronic fatigue or fibromyalgia, alongside concerns about bone strength.

4. Magnesium Threonate

Magnesium threonate is unique in its ability to cross the blood-brain barrier. While its primary benefit is cognitive support, early research suggests it may help regulate stress hormones that negatively impact bone health.

However, it’s more expensive and not typically used as a first-line supplement for osteoporosis prevention.

5. Magnesium Oxide

Magnesium oxide is widely available and inexpensive, but it is poorly absorbed compared to other forms. 

Magnesium oxide is often included in multivitamins; however, it’s not the most effective form of magnesium for bone health when taken alone. However, it may still provide benefits if your dietary intake is already relatively high.

How to Take Magnesium for Bone Health

Optimal Dosage

For most adults, the recommended dietary allowance (RDA) for magnesium is 310–320 mg per day for women and 400–420 mg per day for men. However, some individuals may require more based on health status, age, or magnesium losses from medication.

A safe upper limit from supplements is around 350 mg/day, according to the NIH. You should only take higher doses under the supervision of a medical professional. Ideally, aim to meet most of your magnesium needs through magnesium-rich foods, such as leafy greens, legumes, nuts, and whole grains, and supplement only as needed.

If you’re seeking to improve bone density or support osteoporosis prevention, a combined approach of calcium, vitamin D, and magnesium is most effective.

When to Take It

Taking magnesium in the evening can be especially helpful. It’s not just good for promoting better sleep—it’s also gentler on the stomach at night.

Additionally, its relaxing effects may help ease those uncomfortable leg cramps that often occur during the night, particularly in older adults.

Avoid taking magnesium supplements alongside high-dose calcium, as they may compete for absorption and reduce the effectiveness of both. Spacing them out by a few hours is a more effective approach.

Frequently Asked Questions

Magnesium alone cannot reverse established bone loss, but it plays a crucial role in preventing further deterioration of the bone. By improving calcium absorption, supporting bone remodeling, and reducing inflammation, adequate magnesium levels help maintain bone mass over time. For individuals with osteopenia or early-stage osteoporosis, optimizing magnesium intake can be an integral part of a comprehensive treatment strategy.

Magnesium glycinate is often considered the best for both bone health and sleep. Its high bioavailability, low risk of GI side effects, and calming glycine component make it ideal for older adults who often experience insomnia alongside bone loss.

Improvements in bone health from magnesium supplementation can take several months to become measurable. Building stronger bones takes time, as bone remodeling is a gradual process. Still, some people start to feel relief from muscle cramps or notice better sleep within just a few weeks. The key to success is staying consistent over the long term—and ensuring you’re also getting enough calcium and vitamin D to support the process.

Final Thoughts for You

Magnesium often doesn’t receive the attention it deserves when it comes to bone health, but it plays a crucial role, especially for adults over 40 and postmenopausal women.

It helps the body utilize calcium properly, supports the function of vitamin D, and maintains the balance of bone-building cells—all of which are crucial for protecting against osteoporosis.

The best magnesium supplement for you will depend on your individual needs, tolerance, and budget. Magnesium glycinate and citrate are two of the top choices, especially if you’re looking to support bone strength without experiencing unwanted side effects.

As with any supplement, it’s essential to consult your healthcare provider first, particularly if you’re not taking medications or have existing health issues. And remember, supplements are most effective when used in conjunction with a nutrient-rich diet. And don’t forget, diet matters. A whole-food, mineral-rich eating pattern remains your first line of defense against weakening bones.

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margaret etudo

medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.

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