Magnesium plays a crucial role in bone health, with about 60% of the body's magnesium stored in the bones.
The bones serve as a reservoir to be drawn upon in times of need. Adequate magnesium intake is vital for bone structure and density.
Impact of Magnesium Deficiency: A deficiency in magnesium over time can contribute significantly to the development of osteoporosis. This is because insufficient magnesium affects the bone matrix and its ability to metabolise calcium properly.
Magnesium Loss and Ageing: As people age, they may lose magnesium from their bones (up to 40%) which contributes to decreased bone density and an increased risk of fractures. This loss is particularly concerning because it suggests a link between long-term magnesium deficiency and the development of osteoporosis.
Preventive Role of Magnesium: Adequate magnesium intake can be seen as a preventive measure against osteoporosis. Ensuring sufficient magnesium intake from early in life could help to maintain bone density and reduce the risk of osteoporosis later in life.Â
The interplay between magnesium, calcium, and vitamin D is critical for bone health. Magnesium is essential for the proper functioning of vitamin D, which, in turn, is crucial for calcium absorption and bone health.
Generally, magnesium deficiency is correlated to a vitamin D deficiency and vice-versa. However, nearly half of the population consumes less than the recommended amount of magnesium, impacting vitamin D metabolism and overall health.
Dietary and Supplementation Advice: To prevent magnesium deficiency and its impact on bone health, a diet rich in magnesium from early in life is recommended. Foods high in magnesium include dark leafy greens, nuts, seeds, and whole grains. For those unable to meet their magnesium needs through diet alone, supplementation might be considered, with a focus on organic sources.
Hedge your bets with a supplement that contains 7 types of magnesium in 1.
Vitamin D enhances the body's ability to maintain healthy levels of calcium and phosphorus, crucial for bone health. Adequate vitamin D intakeis linked to improved immune function, mood regulation, and reduced risk of chronic diseases.
Magnesium acts as a cofactor for over 300 enzyme reactions in the body, including those involved in the metabolism of vitamin D. Adequate magnesium intake enhances the body’s ability to utilize vitamin D effectively.
Calciumis essential for building and maintaining strong bones and teeth.
Its absorption in the gut is facilitated by vitamin D, highlighting the importance of adequate vitamin D levels. Together with magnesium, ithelps regulate the heart's rhythm, muscle function, and nerve signalling. Generally speaking, sufficient calcium is obtained directly from the diet. Take a look at nutrition labels.
In summary, magnesium deficiency can indirectly affect bone health by impairing vitamin D and calcium metabolism.
Read next:
-Â The First Symptom of Magnesium Deficiency
- Vitamin D: Cholesterol Plus Sunshine
Vitamin D and cholesterol are metabolically linked because cholesterol is a key precursor for the skin's synthesis of vitamin D3 when exposed to sunlight.
Cholesterol is a waxy substance found in all cells, essential for producing hormones, vitamin D, and bile acids that aid digestion. While high LDL (bad) cholesterol contributes to plaque buildup in arteries, cholesterol is necessary for many vital functions.
Magnesium may also be the key to unlocking deep, restorative sleep.
Insomnia, restlessness or night craps getting in the way of your sleep? These are signs of a magnesium deficiency.
Chronic stress, busy schedules, and excessive screen time before bed, millions of Australians struggle to get quality shut-eye. However, research continues to support the idea of a simple solution: getting enough of the essential mineral magnesium.
