We believe that magnesium-high foods promote bone health, but is this true? A study found out 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 the age of 40 in order to hinder the effects of bone loss caused by aging. It was considered that calcium deficiency was the root cause of bone loss. However, after 40 years, it has become clear that taking magnesium on its own does not slow down bone loss and does not 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 for maintaining healthy bones than calcium. Furthermore, magnesium performs over 300 biochemical reactions, essential for optimal health.

Namely, magnesium aids in digestive processes, the production of energy, muscle relaxation and contraction, cell division and bone formation. Moreover, magnesium is an essential nutrient for the proper functioning of the kidneys, the heart, the adrenals and the nervous system.

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 not as beneficial as 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 a calcium carbonate that is hard to absorb in the body if there is not a chelating agent, such as citric acid.

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

What do studies show about magnesium?

A study carried 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 that 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, the processes of pasteurization produce calcium carbonate, which cannot be absorbed in the body without a chelating agent. In fact, these processes lead to osteoporosis.

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

Moreover, not only is magnesium intake important 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. In fact, people, who suffer from bone fractures, should increase their magnesium intake.


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, you can use topical magnesium oil.

Even though a lot of people consume magnesium supplements, it is best to use magnesium in its natural form. 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 on a regular basis if you want to promote bone health and enhance your overall health.