Magnesium Might Assist Stop Hip Fractures

By Dr. Mercola

Magnesium is a crucially vital mineral for optimum well being, performing a wide selection of organic capabilities, together with taking part in an vital position in bone well being. In reality, of the 25 grams of magnesium present in a mean grownup, as much as 60 p.c of it’s present in your bones.1

A number of research have proven that increased magnesium consumption is related to the next bone mineral density in each women and men,2 and up to date analysis from Norway has even discovered an affiliation between magnesium in ingesting water and threat of hip fractures.

Magnesium Might Decrease Your Danger of Hip Fractures

Norway, just like the US, has a excessive charge of hip fractures, however the researchers famous that its incidence varies by area, with these residing in city areas extra more likely to have hip fractures than these in rural locales. They steered this could possibly be as a result of naturally various ranges of minerals like magnesium within the ingesting water, though this did not transform the case.

What they did discover, nonetheless, was that whereas concentrations of magnesium (and calcium) in ingesting water had been usually low, there was an inverse affiliation between focus of magnesium and threat of hip fracture in each women and men.3 The researchers concluded:

Magnesium in ingesting water could have a protecting position in opposition to hip fractures.”

The discovering is critical contemplating how debilitating a hip fracture will be, particularly among the many aged. A damaged hip carries a terrific threat of problems and normally requires extended specialised look after restoration. It is estimated that 25 p.c of aged folks struggling a hip fracture die as a direct end result.4

Magnesium Is Concerned in Bone Formation and Well being

It is estimated that 80 p.c of Individuals are poor in magnesium, which might have a dramatic affect on bone well being. Magnesium influences actions of each osteoblasts (cells accountable for bone formation) and osteoclasts (the cells that break down your bone).

Magnesium is assumed to play a job in stopping and preventing osteoporosis.  Based on the Nationwide Workplace of Dietary Dietary supplements:5

“Magnesium additionally impacts the concentrations of each parathyroid hormone and the energetic type of vitamin D, that are main regulators of bone homeostasis…

Analysis has discovered that girls with osteoporosis have decrease serum magnesium ranges than girls with osteopenia and people who do not need osteoporosis or osteopenia. These and different findings point out that magnesium deficiency could be a threat issue for osteoporosis.”

In reality, one examine discovered that postmenopausal girls with osteoporosis had been capable of suppress bone turnover (which suggests bone loss decreased) simply by taking 290 mg/day of magnesium for 30 days.6

Your Calcium-Magnesium Ratio: Are You Taking Too A lot Calcium?

Over the previous 30 years, girls have been instructed to take supplemental calcium to keep away from osteoporosis. Many meals have additionally been fortified with additional calcium to forestall calcium deficiency among the many basic inhabitants.

Regardless of such measures, osteoporosis has continued to climb, and this could possibly be, partially, due to an imbalanced calcium-magnesium ratio. Based on Carolyn Dean, a medical and naturopathic physician:

“I’ve heard statistics like a 700 p.c rise in osteoporosis in a 10-year interval, even whereas taking all this calcium. The parable that is been created about calcium is that we’d like twice as a lot calcium as we do magnesium. A lot of the dietary supplements replicate this. We have got a state of affairs the place individuals are taking 1,200 to 1,500 milligrams of calcium and possibly a number of hundred milligrams of magnesium.

The two:1 ratio—that was a mistake; a mistaken translation from French researcher Jean Durlach, who stated by no means ever transcend two components calcium to 1 half magnesium in your meals, water, or complement consumption mixed.”

This was misinterpreted as which means a 2:1 ratio was an applicable ratio, which it isn’t. A extra applicable ratio of calcium to magnesium is 1:1. This will not solely pose a threat to your bones but in addition to your coronary heart. When you’ve got an excessive amount of calcium and never sufficient magnesium, your muscular tissues will have a tendency to enter spasm.

So extreme quantities of calcium with out the counterbalance of magnesium can result in a coronary heart assault and sudden loss of life. Fairly merely, with inadequate quantities of magnesium, your coronary heart merely can not perform correctly.

For Optimum Bone and Coronary heart Well being, You have Obtained to Steadiness Magnesium with Nutritional vitamins K2 and D

When balancing calcium and magnesium additionally take into account that these should be balanced with nutritional vitamins K2 and D. These 4 vitamins carry out an intricate dance collectively, with one supporting the opposite. Lack of stability between these vitamins is why calcium dietary supplements have develop into related to elevated threat of coronary heart assaults and stroke, and why some folks expertise vitamin D toxicity.

A part of the reason for these hostile unwanted side effects is that vitamin K2 retains calcium in its applicable place. When you’re K2 poor, added calcium may cause extra issues than it solves, by accumulating within the improper locations, like mushy tissue.

Equally, if you happen to go for oral vitamin D, it is advisable additionally eat it in your meals or take supplemental vitamin K2 and extra magnesium. Taking mega doses of vitamin D dietary supplements with out enough quantities of K2 and magnesium can result in vitamin D toxicity and magnesium deficiency signs, which embody inappropriate calcification which will injury your coronary heart.

Magnesium and vitamin K2 complement one another, as magnesium helps decrease blood stress, which is a vital element of coronary heart illness. So, all in all, anytime you take any of the next: magnesium, calcium, vitamin D3, or vitamin K2, it is advisable take all of the others into consideration as properly, since these all work synergistically with each other.

What Else Is Magnesium Good For?

It could be deceptive to easily classify magnesium as a mineral in your bones or your coronary heart. Researchers have now detected 3,751 magnesium-binding websites on human proteins, indicating that its position in human well being and illness could have been vastly underestimated.7 Magnesium can also be discovered in additional than 300 totally different enzymes in your physique and performs a job in your physique’s cleansing processes, making it vital for serving to to forestall injury from environmental chemical substances, heavy metals, and different toxins. Even glutathione, your physique’s strongest antioxidant that has even been known as “the grasp antioxidant,” requires magnesium for its synthesis. Latest analysis additionally confirmed that increased intakes of dietary magnesium had been related to a decrease threat of colorectal tumors.8 Thus far greater than 100 well being advantages of magnesium have been recognized to date, together with therapeutic advantages for:9

Fibromyalgia Atrial fibrillation Kind 2 diabetes Premenstrual syndrome
Heart problems Migraine Growing old Mortality

Watching Out for Signs of Magnesium Deficiency

There isn’t any lab take a look at that provides you with a very correct studying of the magnesium standing in your tissues. Just one p.c of the magnesium in your physique is distributed in your blood, making a easy pattern of magnesium from a blood take a look at extremely inaccurate. Some specialty labs do present an RBC magnesium take a look at, which within reason correct, and different exams that your physician can use to judge your magnesium standing embody a 24-hour urine take a look at or a sublingual epithelial take a look at. Nonetheless, these can solely provide you with an estimation of your ranges, and docs usually want to judge them along side the signs you exhibit.

When you suspect you are not getting sufficient magnesium, you need to maintain a watchful eye out for signs of deficiency. When you eat a poor food regimen, together with one which’s largely processed meals, this might apply to you. Additional, if any of those situations under apply to you, you might need to take additional precautions to be sure to’re getting a enough quantity of magnesium in your food regimen, or, if wanted, from a magnesium complement, with a purpose to keep away from magnesium deficiency.>

An unhealthy digestive system, which impairs your physique’s capacity to soak up magnesium (Crohn’s illness, leaky intestine, and so on.) Alcoholism — as much as 60 p.c of alcoholics have low blood ranges of magnesium10
Unhealthy kidneys, which contribute to extreme lack of magnesium in urine Age — older adults usually tend to be magnesium poor as a result of absorption decreases with age and the aged are extra more likely to take drugs that may intrude with absorption
Diabetes, particularly if it is poorly managed, could result in elevated magnesium loss in urine Sure drugs — diuretics, antibiotics, and drugs used to deal with most cancers can all lead to magnesium deficiency


In her e-book, The Magnesium Miracle, Dr. Dean lists 100 components that can allow you to determine whether or not or not you could be poor. Early indicators of magnesium deficiency to be careful for embody lack of urge for food, headache, nausea, fatigue, and weak point. An ongoing magnesium deficiency can result in extra severe signs, together with:

Numbness and tingling Muscle contractions and cramps Seizures
Character modifications Irregular coronary heart rhythms Coronary spasms

What Are the Finest Dietary Sources of Magnesium?

Many individuals are low in magnesium. With a view to make sure you’re getting sufficient, you first should be certain you are consuming a different, whole-food food regimen just like the one described in my diet plan. Inexperienced leafy greens like spinach and Swiss chard are wonderful sources of magnesium, as are some beans, nuts, and seeds, like almonds, pumpkin seeds, sunflower seeds, and sesame seeds. Avocados are additionally a great supply. Juicing your greens is a wonderful choice to make sure you’re getting sufficient of them in your food regimen.

One vital level to say, although, is that the degrees of magnesium in your meals are depending on the degrees of magnesium within the soil the place they’re grown. Natural meals could have extra magnesium, as most fertilizer used on typical farms depends closely on nitrogen, phosphorus, and potassium as an alternative of magnesium. One other one of many main advantages of getting your vitamins from a different whole-food food regimen is that you just’re far much less more likely to find yourself with an excessive amount of of 1 nutrient on the expense of others. Meals basically include all of the cofactors and wanted co-nutrients within the correct quantities for optimum well being, which takes out the guesswork. Once you’re utilizing dietary supplements, it is advisable develop into a bit savvier about how vitamins affect and synergistically have an effect on one another.

In case you are , one other method to enhance your magnesium standing is to take common Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that may be absorbed into your physique straight by means of your pores and skin. Magnesium oil (from magnesium chloride) will also be used for topical utility and absorption.

The 8 Types of Magnesium Dietary supplements: What Kind Is Finest?

When you go for a magnesium complement, remember that there are a number of totally different types of magnesium. The rationale for the wide range of magnesium dietary supplements in the marketplace is as a result of the magnesium should be certain to a different substance. There isn’t any such factor as a 100% magnesium compound complement (besides pico-ionic magnesium). The substance utilized in any given complement compound can have an effect on the absorption and bioavailability of the magnesium, and will present barely totally different, or focused, well being advantages. Following is a basic information that will help you type by means of the eight totally different formulation you are more likely to come throughout:

Magnesium glycinate is a chelated type of magnesium that tends to supply the very best ranges of absorption and bioavailability and is often thought-about superb for these who’re attempting to right a deficiency Magnesium threonate is a more moderen, rising sort of magnesium complement that seems promising, primarily as a result of its superior capacity to penetrate the mitochondrial membrane
Magnesium chloride / magnesium lactate include solely 12 p.c magnesium, however has higher absorption than others, equivalent to magnesium oxide, which incorporates 5 occasions extra magnesium Magnesium sulfate / magnesium hydroxide (milk of magnesia) are usually used as a laxative. Be conscious that it is easy to overdose on these, so ONLY take as directed
Magnesium carbonate, which has antacid properties, incorporates 45 p.c magnesium Magnesium taurate incorporates a mixture of magnesium and taurine, an amino acid. Collectively, they have a tendency to supply a chilled impact in your physique and thoughts
Magnesium citrate is magnesium with citric acid, which has laxative properties Magnesium oxide is a non-chelated sort of magnesium, certain to negatively charged oxygen (oxide). It incorporates 60 p.c magnesium and has stool-softening properties

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