We believe that magnesium-high foods promote bone health, but is this true? A study found that magnesium-high foods, like spinach, basil, sesame seeds, sunflower seeds, and broccoli, are crucial for strong and healthy bones.

Nearly 40 years ago, doctors started prescribing calcium supplements to all men and women over 40 to hinder the effects of bone loss caused by aging. Calcium deficiency was considered to be the root cause of bone loss. However, after 40 years, it has become clear that taking magnesium alone does not decrease bone loss or prevent osteoporosis.

Today, it is thought that magnesium is vital for the proper assimilation of calcium and other healthy nutrients in the body. If we take calcium without taking magnesium, the excess calcium is not properly absorbed in the body and may become toxic, thus leading to various health issues.

In addition, researchers think that magnesium is more significant than calcium for maintaining healthy bones. Furthermore, magnesium performs over 300 biochemical reactions, which are essential for optimal health.

Magnesium aids digestion, energy production, muscle relaxation and contraction, cell division, and bone formation. Moreover, magnesium is an essential nutrient for the kidneys, the heart, the adrenals, and the nervous system to function properly.

What do studies show about calcium?

According to some studies, the intake of calcium and calcium supplements increases the risk of heart attacks. Namely, the calcium buildup and LDL levels were the two main indicators of heart attacks.

National Osteoporosis Foundation (NOF) thinks that calcium supplementation is less beneficial than calcium found in dietary sources. An increased intake of calcium supplementation is associated with a high risk of kidney stones and other serious health ailments.

In addition, most calcium supplements contain calcium carbonate that is hard to absorb in the body if there is no chelating agent, such as citric acid.

Additionally, a 2007 study found that calcium-rich foods are more effective for strengthening bone health than calcium supplements.

What do studies show about magnesium?

A study in Houston evaluated the consumption and absorption of calcium in children. The results of the study were surprising. In other words, the consumption and absorption of calcium were not related to the total mineral content in bones and bone density. However, the consumption and absorption of magnesium were related to this issue.

Researchers think magnesium consumption is vital for the mineral excretion in bones in children. Steven Abrams, the author of the study, claims that, due to its high content of healthy nutrients, magnesium is more important for children’s health than calcium.

According to the dairy industry, consuming pasteurized dairy products, such as cheese or milk, increases calcium levels in the body. However, this is not true. In other words, pasteurization processes produce calcium carbonate, which cannot be absorbed in the body without a chelating agent. These processes lead to osteoporosis.

Therefore, as magnesium is considered important for bone health, researchers raise parents’ awareness about magnesium intake and its vital role in maintaining bone health.

Moreover, not only for children but for older people, too. The increased magnesium intake is related to greater mineral density in bones (BMD) both in men and women. People who suffer from bone fractures should increase their magnesium intake.

Magnesium-High Foods

Magnesium is found in many foods, including:

  • Cocoa
  • Dark leafy greens
  • Nuts
  • Pumpkin seeds
  • Spinach
  • Almonds
  • Avocado
  • Kefir or yogurt
  • Dark chocolate

In addition, you can have an Epsom salt bath, as Epsom salt is loaded with magnesium sulfate, which can be easily absorbed through the skin. If you are not keen on baths, use topical magnesium oil.

Even though many people consume magnesium supplements, it is best to use magnesium naturally. The recommended daily dosage of magnesium is 300 – 400 mg a day. You can take it either with meals or on an empty stomach.

It is essential to take magnesium regularly if you want to promote bone health and enhance your overall health.