From the Guidelines
Magnesium plays a crucial role in supporting bone health, and its deficiency has been linked to impaired bone density and increased risk of fractures. According to a recent study published in the British Journal of Sports Medicine 1, magnesium is an emerging consideration for its role in energy production, muscle function, bone health, immune function, and pain modulation. The study highlights that 22% of Olympic athletes were deficient in magnesium, and those with a history of Achilles or patella tendon pain had significantly lower magnesium levels than average.
Key Points to Consider
- Magnesium deficiency can lead to impaired bone health, and athletes or individuals with low dietary magnesium intakes may require supplementation to optimize bone health.
- Food sources rich in magnesium include dark leafy greens, nuts, seeds, whole grains, and legumes, but athletes may require additional supplementation to meet their needs.
- Magnesium citrate, glycinate, or malate forms are generally better absorbed than magnesium oxide, and starting with lower doses (around 100-200 mg) and gradually increasing can help avoid digestive discomfort.
- Magnesium works by activating vitamin D, which improves calcium absorption, and by helping convert vitamin D to its active form, regulating the parathyroid hormone that controls calcium balance, and directly influencing bone-forming cells called osteoblasts.
Recommendations
- Adults should aim for 310-420 mg of magnesium daily through diet or supplements to maintain optimal bone density.
- Athletes or individuals with high physical demands may require higher intakes of magnesium to optimize bone health, particularly if they have low dietary calcium intakes or are training in hot environments.
- Individuals with kidney disease should consult their doctor before supplementing with magnesium, as the kidneys regulate magnesium levels in the body.
From the FDA Drug Label
Magnesium is a vital mineral essential for energy production, enzyme activity, nerve and muscle function, cardiovascular health, and bone maintenance. Magnesium can be used to support bone health. The key words here are:
- bone maintenance, which implies a role in keeping bones healthy. This suggests that magnesium has a role in supporting bone health, although the exact nature of this role is not specified in the label [ 2 ].
From the Research
Magnesium and Bone Health
- Magnesium plays a key role in bone health and may represent an interesting nutrient for the prevention of bone loss and osteoporosis 3
- A systematic review and meta-analysis found a positive trend between higher magnesium intake and higher hip and femoral neck bone mineral density (BMD) 3
- Another study found that lower magnesium blood levels are related to the presence of osteoporosis, and that about 30-40% of subjects analyzed (mainly menopausal women) have hypomagnesaemia 4
Magnesium Supplementation and Bone Health
- Most studies on magnesium supplementation have used magnesium in the form of citrate, carbonate, or oxide, with a dosage varying between 250 and 1800 mg, and have found a benefit in terms of bone mineral density and fracture risk 4
- Magnesium supplementation can alleviate the symptoms of osteoporosis to some extent by affecting the regulation of parathyroid hormone and vitamin D levels to affect the RANK/RANKL/OPG axis 5
- However, data regarding the efficacy of magnesium supplementation on bone are inconclusive, and more research is needed to determine the optimal dosage and duration of supplementation 6
Mechanisms of Magnesium Deficiency and Bone Health
- Magnesium deficiency can affect bone structure by regulating the expression of receptor activator of nuclear factor-κ B ligand (RANKL) and osteoprotegerin (OPG) to affect osteoclast formation 5
- Magnesium deficiency can also affect the vitamin D3-mediated bone remodeling activity, leading to unbalanced activation of osteoclasts and bone resorption 5
- Studies have found that magnesium deficiency results in increased skeletal substance P, which stimulates production of cytokines, leading to increased osteoclastic bone resorption 7