The significance of magnesium in bone health is often underestimated. For too long, the emphasis has been on calcium and vitamin D for the prevention of osteoporosis, with little attention paid to other critical nutrients, like magnesium.  Yet studies have shown that decreased dietary magnesium promotes osteoporosis.

Magnesium is critical for bone health in several different ways:

• Necessary for proper absorption and metabolism of calcium
• Plays a role in the activation of an enzyme involved in the conversion of vitamin D into its active form
• Important in the activation of an enzyme that is required for forming new calcium crystals in the bone
• Stimulates a hormone called calcitonin which inhibits osteoclasts (the cells that break down bones)
• Suppresses parathyroid hormone which breaks down bone
• Magnesium deficiency has been linked to increases in inflammation which can lead to bone loss

Unfortunately, magnesium deficiency is one of the most common nutrient deficiencies in the US. A 2012 showed that 48% of the US population consumed less than the required amount of magnesium from food in 2005-2006. This is mainly due to the consumption of the standard American diet which is rich in processed foods and poor in quality nutrients.  Over consumption of coffee, soda or alcohol and eating foods high in salt and sugar actually increases the need for magnesium in the body. Many Americans also don’t typically eat magnesium rich foods such as leafy greens, pumpkin seeds, beans and fish.  And even if you are eating these foods, you still might not be getting all the magnesium you need due to the decline of concentrated nutrients in our food.  Modern farming practices drain our soil of many key minerals. Unlike vitamins, plants can’t make their own minerals, so the amount of magnesium in a plant is directly related to the amount of the mineral in the soil. Magnesium is also lost in the processing of food, for instance, the milling process of whole grains strips the food of this vital nutrient. Many medical conditions can upset the body’s magnesium balance as well including: gastrointestinal diseases, diabetes, hyperthyroidism, and kidney diseases.  Even aging affects the intestinal absorption of magnesium and increases its excretion through the urine.

So how do you ensure you are getting the magnesium you need to keep your bones strong and healthy?  Start by eating an organic whole-food diet that includes magnesium rich foods on a daily basis. The current recommended daily intake for women is 320 mg/day.