Magnesium is a commonly lacking nutrient, particularly among middle-aged and elderly populations, with studies estimating that up to 80% of people in the United States might not be consuming enough of this crucial nutrient. It’s no wonder that up to 8 million women, as well as men, are taking drugs to strengthen their bones. Many in their mid-50s dealing with osteopenia, which only poses a 1% chance of fracturing a hip within the next 10 years, have instead been led to believe they have a serious case of osteoporosis when they simply might be magnesium deficient.
Bisphosphonates, which are among the most commonly prescribed drugs to make bones stronger, are known to have side-effects such as heartburn, acid reflux, ulcers, severe muscle, joint and bone pain, esophageal cancer, heart rhythm abnormalities, and even higher rates of atypical bone fractures.
Keeping bones healthy
Surely most people know by now that both calcium and vitamin D are essential nutrients for maintaining healthy, strong bones. However, magnesium has increasingly been recognized as an important part of this equation by researchers. Findings have shown that daily dietary magnesium intake has lowered from 500 mg to just 175-225 mg within the past century, and that is well below recommended levels.
Moreover, a study tracking the magnesium levels and bone fractures of 2,245 middle-aged men over a 20-year period found that those who had lower blood magnesium levels were at a higher risk of fractures, especially concerning hip fractures. Essentially, the risk of experiencing a fracture surged by 44% among men whose magnesium levels were below average.
The right amount and format
To build up their magnesium intake (and thus, keep their bones healthy), adults over 31 years old should consume 320 mg of magnesium per day for women and 420 mg per day for men. Clearly, this daily intake is well-above what an average person consumes.
High-magnesium foods can help – examples include pumpkin seeds (594 mg magnesium per 3.5 ounces), Brazil nuts (107 mg per 1 ounce), spinach (78 mg per half-cup), and bananas (32 mg per piece). In consumption, it is important to note that the body cannot absorb minerals as well with age, so simply eating magnesium-rich foods may not be sufficient in itself.
That’s why a magnesium supplement might be necessary for a person’s daily diet. Go for more readily absorbed formats such as magnesium amino acid chelate, magnesium phosphate, magnesium glycinate, magnesium orotate, magnesium citrate, and magnesium threonate. Alternatively, an Epsom salt bath provides a relaxing way to raise one’s magnesium levels, as it consists of magnesium sulfate absorbed by the body through the skin.
