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Magnesium and Bone Health: Why This Mineral Is Essential for Strong Bones

Magnesium and Bone Health: Why This Mineral Is Essential for Strong Bones

by | Sep 13, 2025 | Nutrition, Supplements

Earlier this year, I wrote about the epidemic of magnesium deficiency. Today, I want to zoom in on why magnesium is so important for bone health — and how it supports your bones in ways that go far beyond calcium and vitamin D.

Magnesium is often called the “master mineral” because it’s involved in more than 300 processes in the body. Many of these directly affect your skeleton. From regulating bone metabolism to improving sleep quality, lowering stress hormones, supporting gut health, calming inflammation, and balancing hormones, magnesium is a true multitasker for your bones.

Unfortunately, most women over 50 don’t get enough magnesium. This shortfall can leave bones vulnerable, even if calcium and vitamin D intake look adequate. That’s why understanding magnesium’s role is so important for preventing osteoporosis and reducing fracture risk.

How Magnesium Strengthens Bones

About 60% of the body’s magnesium is stored in bone, where it helps regulate structure and mineralization. Magnesium also:

  • Activates vitamin D, allowing your body to absorb calcium (Rondanelli et al., 2021).

  • Supports parathyroid hormone (PTH), which maintains calcium balance.

  • Reduces urinary calcium loss, keeping more calcium available for your bones (Castiglioni et al., 2013).

Low magnesium intake has been linked to reduced bone mineral density and higher fracture risk, particularly in postmenopausal women (Orchard et al., 2014).

Magnesium, Stress, and Sleep: Indirect Pathways to Stronger Bones

Bone health isn’t only about minerals. Chronic stress and poor sleep both accelerate bone loss. Magnesium helps by:

  • Regulating cortisol, the stress hormone that weakens bones when elevated.

  • Calming the nervous system through GABA, the brain’s relaxation signal.

  • Supporting melatonin production, improving sleep quality, so bones have time to repair.

Better stress control and restorative sleep indirectly protect your skeleton.

Magnesium and Gut Health

Your gut is the gateway to nutrient absorption, and magnesium is part of that process:

  • Helps intestinal muscles contract and relax, preventing constipation.

  • Supports absorption of calcium and vitamin D.

  • May influence gut microbiota balance, reducing inflammation that accelerates bone breakdown.

Magnesium and Inflammation

Chronic, low-grade inflammation is one of the hidden drivers of osteoporosis and other chronic conditions. Inflammation stimulates osteoclasts — the cells that break down bone — tipping the balance away from bone building and toward bone loss.

Magnesium helps calm this process by:

  • Lowering levels of C-reactive protein (CRP), a key marker of inflammation in the body.

  • Supporting a balanced immune response, so inflammation doesn’t spiral out of control.

  • Helping regulate blood sugar and insulin, which in turn reduces inflammatory stress on the body.

Studies show that people with higher magnesium intake consistently have lower markers of inflammation (Nielsen, 2018). By reducing inflammation, magnesium not only protects bone health but also supports your heart, brain, and overall well-being.

Magnesium and Hormones That Affect Bone Health

Magnesium supports a range of hormones tied to bone metabolism:

  • Parathyroid Hormone (PTH): Regulates calcium balance.

  • Vitamin D (active form): Requires magnesium to convert into calcitriol (Rosanoff et al., 2012).

  • Estrogen & Testosterone: Magnesium helps regulate enzymes that support these sex hormones, which protect bone density.

  • Cortisol: Magnesium helps regulate the stress response, reducing excess bone loss.

  • Insulin: Improves insulin sensitivity, stabilizing blood sugar and lowering inflammation.

Best Food Sources of Magnesium

Most women fall short of the recommended 310–320 mg/day. You can easily boost your intake with foods such as:

  • Pumpkin seeds

  • Almonds and cashews

  • Spinach and Swiss chard

  • Black beans and lentils

  • Avocados

  • Dark chocolate

  • Whole grains (quinoa, oats, brown rice)

Magnesium Supplements for Bone Health

Food should always be the foundation, but supplements can help fill gaps.

  • Look for magnesium glycinate or citrate (better absorbed, gentler on digestion).

  • Typical dose: 250–400 mg/day.

  • Be mindful that high doses of magnesium oxide can cause digestive upset.

The Holistic Picture

Magnesium isn’t just another nutrient on the list — it’s a multi-tasker that helps bones through metabolism, sleep, stress, gut health, inflammation, and hormone balance.

That’s why magnesium is such a powerful example of why bone health requires a holistic approach. Strong bones aren’t built from calcium alone — they require multiple nutrients, lifestyle practices, and balance across the whole body.

In the BONES Method™ Program, we go beyond calcium and vitamin D to look at all the nutrients and lifestyle factors that influence bone strength — magnesium included. You’ll also learn how to evaluate supplements, understand lab testing, and put everything together in a step-by-step plan that works for you.

Enrollment is now open at the Early Bird price of $249. Join here: The BONES Method Program

Xenoestrogens: A risk to your bones and your health

Xenoestrogens: A risk to your bones and your health

by | Sep 8, 2025 | Healthy aging

In our relentless pursuit of optimum well-being, we must remain well-informed about the myriad factors that can influence our health. One such often-overlooked factor is the presence of xenoestrogens. These chemical compounds can imitate estrogen within our bodies, disturbing our hormonal equilibrium and consequently setting the stage for bone loss and a range of other health complications.

In this blog post, I delve into the unsettling world of xenoestrogens, shedding light on their adverse impact on our health and offering practical strategies to reduce your exposure. By taking these steps, you can fortify your bone health and mitigate the risk of associated health challenges, ultimately enhancing your overall well-being.

Is Your Sunscreen Sabotaging Your Skin and Your Bones? Here’s What to Use Instead

Is Your Sunscreen Sabotaging Your Skin and Your Bones? Here’s What to Use Instead

by | Jun 1, 2025 | Healthy aging, Nutrition

Summer sun can be energizing, uplifting, and essential for our health. Just a few minutes of sunlight a day can help boost your mood, support your circadian rhythm, and stimulate vitamin D production—all vital for strong bones and vibrant well-being.

But there’s a catch.

While most of us know to apply sunscreen to prevent sunburn and skin cancer, many conventional sunscreens contain harmful chemicals that may disrupt your hormones, negatively impact your bone health, and even interfere with your vitamin D metabolism.

Let’s break down what you need to know—and what to do instead to protect your skin without compromising your health.

The Hidden Dangers in Chemical Sunscreens

If you’ve ever flipped over a bottle of sunscreen and seen ingredients like oxybenzone, octinoxate, or homosalate, you’re not alone. These are common UV filters used in chemical sunscreens, but they come with risks.

According to the Environmental Working Group (EWG) and recent studies published in JAMA, these chemicals can be absorbed into your bloodstream at levels that exceed FDA safety thresholds. Once inside the body, they can:

    • Disrupt hormone function (including estrogen, progesterone, and thyroid hormones)
    • Affect reproductive health
    • Interfere with bone metabolism and vitamin D pathways

That’s a major concern, especially for women dealing with osteopenia or osteoporosis, where hormonal balance is key to preserving bone strength.

Sunscreen and Bone Health: What Most People Miss

You already know your bones rely on vitamin D to absorb calcium. But here’s the part many people don’t realize:
Hormone-disrupting chemicals in sunscreens can affect how your body builds and maintains bone.

    • Estrogen, thyroid hormones, and parathyroid hormone are essential for healthy bone remodeling.
    • Disruptors like oxybenzone and parabens can throw these systems off, increasing your risk of bone loss.
    • High-SPF chemical sunscreens may also block the limited sunlight exposure you need for vitamin D production.

If you’re trying to protect your bones naturally, the kind of sunscreen you use matters.

What to Use Instead: EWG-Approved Sunscreen Alternatives

The EWG’s Guide to Sunscreens recommends safer, more effective options. Look for mineral-based sunscreens that use:

    • Zinc oxide
    • Titanium dioxide

These ingredients create a physical barrier that reflects UV rays without allowing them to penetrate your skin. They also:

    • Offer broad-spectrum UVA/UVB protection
    • Are less likely to cause irritation or allergic reactions
    • Don’t disrupt your hormones

Avoid:

    • Oxybenzone, octinoxate, octocrylene, homosalate
    • Retinyl palmitate (vitamin A, which may speed skin damage)
    • Fragrance and parabens
    • Sprays and powders (risk of inhalation)

To see which products are safe, visit the EWG Sunscreen Guide.

Eat Your Sunscreen: Foods That Protect Your Skin Naturally

Your skin’s first line of defense isn’t just what you put on it—it’s what you put in your body.
Eating antioxidant-rich foods can help prevent UV damage, reduce inflammation, and even accelerate skin repair after sun exposure.

Top Summer Foods for Skin & Bone Health:

    • Kale & leafy greens – Rich in beta-carotene and vitamin C
    • Red bell peppers & tomatoes – High in lycopene and antioxidants
    • Blueberries – Packed with vitamin C and polyphenols
    • Green tea – Contains EGCG, a polyphenol that supports skin defense
    • Nuts & seeds – Provide vitamin E and selenium to fight free radicals
    • Olive oil – Enhances absorption of fat-soluble antioxidants and supports anti-inflammatory balance

These foods not only nourish your skin, they also support your bones by reducing oxidative stress and delivering key vitamins and minerals that aid in bone remodeling and tissue repair.

Want a Delicious Way to Protect Your Skin This Summer?

Download my free Sun-Smart Summer Kale Salad Recipe—a refreshing, nutrient-packed dish that combines many of the foods listed above into one easy, flavorful meal.

Featuring kale, red peppers, pine nuts, herbs, lemon, and olive oil, this salad is the perfect summer companion to help your skin glow and your bones stay strong.

Click here to get the recipe.  

Final Thoughts: Respect the Sun, Don’t Fear It

The sun is not your enemy—in fact, it plays a crucial role in your health. But sunburn, chemical exposure, and bone disruption are real risks when you rely on the wrong products.

To stay sun-smart this season:

    • Expose your skin to the sun briefly in the early morning for vitamin D
    • Use EWG-recommended mineral sunscreens for longer exposures
    • Cover up with hats, sunglasses, and UPF clothing
    • Nourish your body from the inside out with skin-loving, bone-supporting foods

By making thoughtful choices, you can enjoy everything summer has to offer—without compromising your health.

Why Spring Farmers’ Markets Are a Natural Boost for Gut and Bone Health

Why Spring Farmers’ Markets Are a Natural Boost for Gut and Bone Health

by | May 26, 2025 | Nutrition

Spring is finally here—and with it, the return of vibrant farmers’ markets filled with freshly harvested fruits and vegetables. If you’re in the Mid-Atlantic like I am, May marks the opening of local markets, and it’s one of my favorite signs that a new season of nourishment has begun.

Sure, we all know that eating more vegetables supports a healthy gut and resilient bones. But where you get your produce—and when—can make a big difference in how much nourishment your body actually receives.

Shopping at your local farmers’ market isn’t just a feel-good activity—it’s a smart, health-supportive strategy. From boosting your nutrient intake to strengthening your microbiome, here are seven powerful reasons to choose seasonal, local foods this spring (plus a free Seasonal Produce Guide to take with you!).

1. Eat with the Seasons for Maximum Nutrients

Seasonal produce is fresher, more flavorful, and often richer in antioxidants and vitamins. That’s because it’s picked at peak ripeness—when nutrients are at their highest—and not stored for weeks or shipped across the country.

Eating with the seasons also supports your body’s natural rhythms. Spring greens like arugula, spinach, and dandelion help with gentle detoxification. Summer berries hydrate and fight inflammation. Fall squashes are grounding and mineral-rich.

Your gut microbiome may even shift with the seasons, and nature’s harvest offers the foods that best support those changes.

 2. Locally Grown = Nutrient Dense

At the farmers’ market, produce is often picked just 24 hours before it’s sold. That means you’re getting vegetables and fruits that are truly fresh—loaded with more vitamin C, phytonutrients, and natural flavor.

Compare that to grocery store produce that may have been harvested prematurely and shipped long distances. By the time it reaches your kitchen, it’s already lost much of its nutritional power.

Research shows that crops like tomatoes, peppers, peaches, and apricots have higher vitamin C levels when they are vine-ripened and picked fully mature. Local produce gives your bones and body the nutrients they deserve.

3. Enjoy Greater Variety (and More Nutrients)

One of the best parts of shopping at the market? The variety. You’ll find heirloom vegetables, unusual greens, colorful roots, and fruit varieties that never make it to supermarket shelves.

Farmers don’t have to prioritize shelf life—they grow for flavor and nutrition. That means a wider range of plant compounds, colors, and phytonutrients, which all contribute to a diverse and well-fed microbiome.

Ever tried purple cauliflower, red carrots, or mâche? They might become your new favorites.

4. Support Organic and Sustainable Farming

Most local farmers use fewer pesticides and more natural growing practices—even if they’re not officially certified organic. They care about soil health, animal welfare, and sustainability.

Organic produce has been shown to contain higher concentrations of antioxidants and fewer pesticide residues. Eggs, meat, and dairy from pasture-raised animals often contain more omega-3s, which support both brain and bone health.

At the market, you can ask questions, meet your grower, and choose food that’s aligned with your values.

5. Support Your Local Community

When you buy from small farms, your money stays in the community. You’re supporting a family business, not a giant corporation. That helps preserve farmland, local jobs, and regional food systems.

Plus, farmers’ markets create opportunities for connection—between neighbors, growers, and shoppers. That social interaction? It’s a wellness win, too.

6. Reduce Your Environmental Impact

Food in grocery stores often travels over 1,000 miles to reach your plate. That adds up to a lot of fuel, packaging, and emissions.

Locally grown food requires less transportation, uses fewer resources, and comes with minimal plastic. Many local farms also use regenerative practices that care for the soil and protect biodiversity.

Buying local is a small step with a big ripple effect—for your health and the planet.

7. Tap Into the Power of Local Honey

One standout item at many spring markets is raw, local honey. Not only is it delicious—it may help reduce allergy symptoms by exposing your immune system to trace amounts of local pollen.

Raw honey also contains enzymes, antioxidants, and natural antibacterial properties. It’s a sweet swap for processed sugars and a gut-friendly way to support your immune system.

 Ready to Shop Smart This Season?

I know that in the winter, we sometimes rely on out-of-season produce—and that’s okay. But now that spring is here, take advantage of your local farmers’ market or join a CSA (Community Supported Agriculture) program.

To make your market visits even easier, I’ve created a Seasonal Produce Guide that shows what’s in season right now—so you can shop with confidence and nourish your gut and bones with foods at their peak.

Download Your Free Seasonal Produce Guide Here

Let’s eat with the seasons, support our communities, and build stronger bones—one bite at a time.

The Iron–Bone Connection: How Anemia, Ferritin, and Low Hemoglobin Impact Osteoporosis Risk

The Iron–Bone Connection: How Anemia, Ferritin, and Low Hemoglobin Impact Osteoporosis Risk

by | May 13, 2025 | Healthy aging

Bone is living tissue—and like all living tissue, it requires a steady supply of nutrients, and oxygen, to stay strong.
One mineral that plays a crucial role in this oxygenation is iron.

Often associated only with energy and fatigue, iron is also essential for building the collagen matrix of bone, supporting oxygen delivery to bone cells, and maintaining a healthy balance between bone breakdown and repair. And whether levels are too low—or too high—iron imbalances can silently weaken your bones over time.

Iron Is Essential for Healthy Bones

Iron influences nearly every step of bone remodeling:

    • It is important in Collagen synthesis – so it helps build that collagen scaffold that gives bone its flexibility and strength
    • Iron delivers Oxygen and  Bone cells need a steady oxygen supply; without iron, red blood cells can’t carry oxygen efficiently
    • It helps with Bone cell regulation – so Iron plays a role in controlling both osteoblasts (bone-building) and osteoclasts (bone-resorbing cells)

Iron Deficiency and Anemia can lead to Bone Loss

Clinical Findings:

    • Iron deficiency anemia (IDA) doubles the risk of osteoporosis particularly in postmenopausal women and elderly men
    • Each 1 g/dL drop in hemoglobin is associated with a 2% increase in osteoporosis risk
    • A 2025 study found anemia raised the risk of osteosarcopenia—a condition involving both bone and muscle loss—by 55%
    • Hypoxia (low oxygen delivery) from anemia increases oxidative stress and impairs the function of bone-building cells

But Too Much Iron Can Be Just as Harmful

Ferritin and Fracture Risk:

Iron overload is a lesser-known but equally serious threat to bone health, particularly in older adults.

Why?

    • Excess iron promotes oxidative stress, damaging bone tissue
    • It may disrupt BMP (Bone Morphogenetic Protein) signaling, which is essential for new bone formation
    • Postmenopausal women are especially vulnerable due to estrogen decline and iron accumulation after menopause

Key Iron-Related Labs to Review

These markers are often included in standard blood panels—and together, they can provide a powerful picture of bone-relevant iron status:

Test What It Tells You Optimal Ranges for Bone Health
Hemoglobin (Hb) Oxygen-carrying protein in red blood cells 12.5–14.5 g/dL
Hematocrit (Hct) % of red blood cells in your blood 36–44%
Ferritin Iron storage protein; high levels can reflect overload or inflammation 50–100 ng/mL (optimal); >150 may signal risk
Serum Iron Circulating iron 60–170 µg/dL

Supporting Balanced Iron for Stronger Bones

  1. Test and Track
    Get a full iron panel and look at all the markers together—not just serum iron. Ferritin and hemoglobin are key for bone risk assessment.
  2. Correct Deficiency Thoughtfully
  • Include iron-rich foods like red meat, lentils, and pumpkin seeds
  • Pair with vitamin C to boost absorption
  • Use supplements under supervision—especially if digestive issues or MTHFR variants are present
  1. Address Iron Overload When Present
  • If ferritin is above 150–200 ng/mL, rule out chronic inflammation or genetic conditions like hemochromatosis
  • Consider checking hs-CRP and liver enzymes to evaluate underlying causes
  1. Don’t Overlook Gut and Oxygen Health
  • Low stomach acid, gut dysbiosis, or intestinal inflammation can impair iron absorption
  • Conditions like sleep apnea or COPD may worsen oxygen delivery to bones—even if iron levels are normal

Final Thoughts: The Iron–Bone Link Deserves More Attention

Iron imbalances—whether too little or too much—may be quietly accelerating bone loss.
Low iron weakens collagen structure and starves bone cells of oxygen. High iron triggers inflammation and disrupts bone-regulating pathways.

The good news? Both are modifiable risk factors. With the right testing and a proactive plan, you can support your energy, oxygen delivery, and bone strength all at once.

Join My Free Webinar: “Beyond the Bone Scan: What Your Doctor Isn’t Testing (But Should Be)”

Thursday, May 22 at 7 PM ET

Learn which lab tests go deeper than a DEXA scan—and how to use your results to build a stronger, more resilient skeleton.

Bonus: All live attendees get my Bone Health Testing Tracker—a printable tool to organize and understand your labs.

Reserve your spot HERE