Bone health is a major concern for a large segment of the population. According to the National Osteoporosis Foundation, approximately 10 million Americans over the age of 50 have osteoporosis, and another 34 million are at risk of developing it due to low bone density.(1) It is well known that calcium is essential for bone health, but the importance of magnesium is often overlooked. Magnesium plays a key role in maintaining bone health and there is a growing body of evidence that suggests that magnesium supplementation can improve bone density and reduce the risk of fractures.
What Role Does Magnesium Play in Bone Health?
Magnesium is an essential mineral for bone health as it is required for the absorption of calcium and for the formation of bone crystals.(2) It also helps to regulate calcium levels in the body and plays a role in the production of osteocalcin, a protein that is necessary for bone formation.(3) In addition, magnesium is involved in the metabolism of Vitamin D, which is also important for bone health.(4)
The Benefits of Magnesium Supplements for Bone Health
Research suggests that magnesium supplementation has a positive effect on bone health. Studies have found that magnesium supplementation can reduce the risk of fractures and increase bone mineral density.(5,6) A meta-analysis of randomized controlled trials found that magnesium supplementation was associated with a 12% reduction in the risk of fractures in postmenopausal women.7
In addition, magnesium supplementation has been found to reduce the risk of falls in the elderly. A meta-analysis of randomized controlled trials found that magnesium supplementation was associated with a 14% reduction in falls in elderly individuals.(8) This suggests that magnesium supplementation may be beneficial for maintaining bone health in the elderly.
Food Sources of Magnesium
In addition to supplementation, magnesium can be obtained from food sources. Magnesium-rich foods include leafy green vegetables, legumes, nuts, seeds, and whole grains.(9) Magnesium can also be found in fortified foods, such as breakfast cereals and breads.
Side Effects of Magnesium Supplements
Magnesium supplements are generally considered safe, but they can cause side effects in some people. The most common side effects are diarrhea, nausea, abdominal cramping, and fatigue.(10) If you experience any of these symptoms, it is important to speak to your doctor about the best course of action.
Transdermal Magnesium for Bone Health
Transdermal magnesium is a form of magnesium that is applied to the skin rather than taken orally. It is thought to be more effective than oral magnesium as it is absorbed directly into the bloodstream, bypassing the digestive system.(11) Studies have found that transdermal magnesium is as effective as oral magnesium for increasing bone mineral density.(12)
Magnesium plays an essential role in bone health and may be beneficial for reducing the risk of fractures and falls in the elderly. Magnesium can be obtained from food sources, such as leafy green vegetables, legumes, nuts, seeds, and whole grains, as well as through supplementation. Transdermal magnesium is another option that may be more effective than oral magnesium. However, if you decide to take a supplement, it is important to speak to your doctor first to ensure that it is safe for you.
