Magnesium for Bones and Osteoporosis
Magnesium helps regulate calcium levels and supports bone mineralization, two processes essential for strong bones. A shortfall can contribute to reduced bone mass and a higher risk of fractures over time.
- Well-absorbed forms: magnesium glycinate or magnesium citrate.
- Typical range for adults: often around 300 to 400 mg per day, though needs vary by person.
- Works best alongside: adequate calcium and vitamin D.
- Food sources: nuts like almonds and cashews, seeds such as pumpkin and sunflower, and leafy greens like spinach and chard.
A useful tip: avoid taking large amounts of isolated calcium without magnesium, since the two work together in the body.
