Soundness of mind

How much magnesium should I take for bone health?

The recommended daily allowance (RDA) for magnesium for adults is between 310 to 420 milligrams (mg) per day depending on age and gender. However, for bone health, research suggests that a higher intake of magnesium may be beneficial. For adults, the recommended intake of magnesium for bone health is between 400 and 420 mg per day. It’s important to note that magnesium from dietary sources is best, so aim to get your magnesium from food sources such as green leafy vegetables, nuts, and whole grains. Supplements may also be used to meet your needs but should only be taken under the advice of a healthcare practitioner.

Which magnesium is best for bone density?

Magnesium is an essential mineral for maintaining proper bone density and strength. The best sources of magnesium for bone health are magnesium citrate, magnesium glycinate, and magnesium malate. Magnesium citrate is the most bioavailable form of magnesium, meaning it is the best absorbed by the body. Magnesium glycinate is a chelated form of magnesium, meaning it is bound to an amino acid, making it more easily absorbed. Magnesium malate is a combination of magnesium and malic acid, which has been found to be beneficial for bone health. It is important to choose a supplement with a high concentration of magnesium and a good balance of other minerals.

Does magnesium make your bones stronger?

Magnesium is an important mineral for healthy bones, as it helps to regulate calcium metabolism and supports the formation of new bone tissue. Studies have shown that magnesium supplementation can increase bone mineral density, which can lead to stronger bones. Additionally, magnesium helps to reduce the risk of fractures and osteoporosis by helping to reduce the loss of calcium from bones. While there is no definitive evidence that magnesium can make bones stronger, it is an important mineral for maintaining overall bone health.