Magnesium is an essential nutrient for bone health

Disability among the elderly is often caused by bone fracture linked to osteoporosis. But while many people know that calcium and vitamin D can help maintain bone health throughout old age, researchers shared that “the role and health benefits of magnesium supplementation” could also boost bone health.

While scientists have already determined that magnesium is a crucial nutrient and component of bone health, this study is the first of its kind because it showed how the nutrient could help lower the risk of bone fracture.

Researchers from the University of Bristol and the University of Eastern Finland collaborated on the study, which determined that magnesium could help prevent “disability in older persons related to the loss of bone health and integrity.”

How the research was done

The scientists involved 2,245 middle-aged men who were monitored over a 20-year period. Data from the study revealed that the men with lower magnesium blood levels had a higher risk of experiencing bone fractures, especially hip fractures.

The data also showed that the participants who had higher amounts of magnesium in their blood had about a 44 percent reduced bone fracture risk. None of the 22 men with the highest magnesium blood levels ever reported a fracture during the 20-year study period.

The researchers also shared that the ideal way to consume magnesium was via the consumption of magnesium-rich food. To maintain ideal magnesium blood levels, the scientists recommended an intake of magnesium supplements, which is suitable for patients taking certain medications or experiencing bowel disorders.

Individuals at risk of bone fracture could also benefit from the proper treatment of any underlying disorders that can prevent them from maintaining optimal magnesium levels.

Magnesium and bone health

In the past, it wasn’t easy to identify the risk factors and symptoms for bone health issues. Aside from this, conventionally-trained physicians didn’t always monitor magnesium levels.

However, thanks to these new findings, blood magnesium screening could be integrated into standard blood panel testing to help diagnose patients who are most at risk for bone fractures and bone health problems.

The researchers advised that vitamin D-K2 supplementation can significantly boost bone strength while consuming foods rich in beneficial minerals can improve overall health.

A separate study also revealed that dried plums could improve the bone health of aging individuals.

Aside from supplements, you can also boost your magnesium levels by consuming foods like:

  • Avocados – Avocados can prevent inflammation, and it also contains other nutrients like potassium and vitamins.
  • Dark chocolate – Dark chocolate also has antioxidants, and it is good for both gut and heart health.
  • Nuts – Nuts like almonds, cashews, and Brazil nuts are full of magnesium and fiber.
  • Seeds – Seeds like chia, flax, and pumpkin contain magnesium.
  • Whole grains – Aside from magnesium, whole grains are chock-full of other nutrients like manganese and selenium. (Related: 5 Good reasons to include more magnesium-rich foods in your diet.)

Lifestyle changes like exercising regularly and doing resistance training can also keep your body strong and healthy.

It’s up to you to take a more proactive approach to your healthcare needs. Monitor your magnesium levels and ensure that your blood serum levels remain within the optimal range. Maintain bone health by making the necessary changes to your diet so you can live a long and healthy life.

For more information about the benefits of a magnesium-rich diet, visit

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