How To Move Without Pain

Prevent Osteoporosis and Improve your Bone Health with Magnesium

by Meghan Griech, PT, DPT, cert MDT, CKTP

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Osteopenia or osteoporosis is the result of our bodies losing bone mass or density. Research shows bone mass peaks by age 35. Yet, it is estimated 54% of adults aged 50 years or older have bone mass loss.

This means more than 53.6million people are living with osteoporosis and low bone mass. So what changes in our bones between 35 and 50 years old? Are we doing enough for our bone health?

What can we do about it?

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We know that research and published data has shown that calcium plays an important role in bone health and strength, but what about Magnesium?

Although often overlooked, it may be time to pay attention to your magnesium intake. How much do you need, how does it help your bones and joints, and are you getting enough?

Magnesium has an important role in maintaining bone density and bone health.  Nutritional research models have shown that Magnesium can actually help improve calcium absorption by converting vitamin D into its active form.

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Additionally, studies have shown that women with osteopenia have lower serum magnesium levels, and women with osteoporosis have lower levels than those with osteopenia. These and other findings indicate that magnesium deficiency might be a risk factor for osteoporosis (NIH)

Magnesium is the fourth most abundant mineral in the body. It is found in fruits, vegetables, nuts, proteins, and fish. Magnesium intake can be increased by eating more plant-based foods.

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Here are 10 Ideas to get more Magnesium into your diet

  1. Eat plain yogurt with cut up bananas
  2. Eat a handful of almonds as a late morning snack
  3. Use brown rice over white rice
  4. Add edamame into your next stir fry
  5. Choose salmon or halibut on your next fish night dinner
  6. Snack on pumpkin seeds or add them into granola
  7. Use soy milk in your coffee or smoothies
  8. Try sautee’d spinach as a side dish
  9. Snack on apples and peanut butter
  10. Added grilled chicken to salads or wraps

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Getting enough magnesium is essential for maintaining good health. Bone strength requires magnesium for the loss and regeneration process that occurs continuously.

Proper ratio of Magnesium and Calcium are critical.  A good rule of thumb is a 2:1 ration (Calcium:Magnesium), however,  talk to your doctor or registered dietician first to know the correct amount of Magnesium for you.

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*Disclaimer: All information in this article is intended for instruction and informational purposes. The author(s) are not responsible for any harm or injury that may result.  This info is used to supplement not replace any advice you were provided from your doctor or another medical health professional.  No guarantees of specific results are expressly made or implied with this article.