Do your bones get easily fractured upon a fall or a sprain? Are you a regular visitor at the orthopedic chamber? Then you must be suffering from the deficiency of magnesium. Here’s an essential piece of information for you.
Magnesium is equally necessary for the health and strength of the bones. Popping in calcium supplements and drinking glasses of milk is not good enough. Worried about what to do next? Well, to start with, you can read the benefits of magnesium for bones below.
Fast Facts on Magnesium
Care to know a few quick and fun facts about magnesium? Well here are a few:
- Besides being crucial for the human body, magnesium is essential for plants too. It plays a significant role in the process of photosynthesis.
- Magnesium was discovered way back in 1618 by an English farmer. For which scientists in the year 1755 later gave it recognition.
- Magnesium is a light metal and hence finds extensive use in the manufacture of cars, missiles, and airplanes.
- You can eat a blend of whole grains, vegetables, and legumes for a healthy dose of magnesium.
- Magnesium is a highly flammable substance.
What does Calcium Do To Your Bones?
Calcium(1) has numerous advantages for the bones. Here are a few:
- Calcium provides strength to the bones by the enhancement of mineral density.
- It strengthens the spinal cord and prevents back pain, along with maintaining the proper shape of the bones.
- The consumption of foods rich in calcium helps in the prevention and cure of osteoarthritis, osteoporosis, arthritis, rickets, and the general weakness of bones. It can also prevent degeneration of bones with age.
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Magnesium Vs Calcium (Comparative Table)
| Parameters | Calcium | Magnesium |
| How does the deficiency of the mineral affect the bones? | Rickets, osteoarthritis, osteopenia, bone loss due to the interference with the effects of vitamin D, and osteoporosis | Hungry bone syndrome and an abnormal decrease in the level of bony tissues, brittleness of the bone crystals |
| The amount required for the health of bones | Males require about 1000-1300mg of calcium per day for the health of bones. Females require about 1200-1300mg of calcium daily to preserve the health of bones and teeth. | Males require 400-20mg of magnesium for the health of bones and teeth. Females need 300-320mg of magnesium for the health of bones and prevention of deficiency diseases. |
| Benefits for bones and teeth | Calcium is highly beneficial for the development of strong bones and healthy teeth. It enhances the mineral density and makes the bones strong, more unbreakable, and healthy. | Magnesium is good for bones and teeth as well. It works by enhancing the absorption of calcium from the food and is in itself essential for the strength of the bones. |
| Foods are rich in the mineral that you can eat for the health of bones. | Dark green and leafy vegetables, dairy products, legumes and beans, oats, seeds, and nuts. | Seafood, whole grains, tofu, legumes, spinach, spinach, broccoli, celery, cucumber, and more. |
Research On Magnesium Says That
Research reveals that there are innumerable benefits of magnesium for bones. The consumption and absorption magnesium is more beneficial for the enhancement in the strength and mineral density of bones as compared to calcium.
The intake of magnesium is vital for the mineral accretion of bones in children. Magnesium is one of the essential nutrients for the development of bones in children.
According to the research report by Kathryn M. Ride of Memphis University, magnesium is not only essential for children but is crucial for the strength of bones of the elderly as well. If one is prone to a high risk of fracture of bones, then consumption of a high dose of magnesium in the form of foods and supplements is vital for him.
Magnesium is present in foods such as cocoa(2), seeds, nuts, and green leafy vegetables. Another good source of magnesium is Epsom salt. Prepare a hot water bath by pouring a cup of Epsom salt into the water and soak in the tub.
Eating magnesium-rich food and bathing in water stirred with Epsom salt are the best ways to acquire magnesium. But if your body fails to absorb magnesium in these two ways, then you can resort to supplements of magnesium to gain the benefits of magnesium.
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Standard Dosage
The standard dosage of supplements for magnesium is about 200-500mg. The value of the dosage varies based on different factors like age, symptoms of the health issue, medications, etc. Whatever be the dosage, it is essential to take magnesium daily through foods and supplements for healthy bones and stronger teeth.
With all said and done, you need both calcium and magnesium for healthy and hard bones and teeth. But one often ends up ignoring the importance of magnesium. Such neglect of an essential mineral like magnesium is detrimental for the health of the bones.
So, make sure to include a good dose of magnesium into your diet. Eat foods rich in magnesium, consider taking supplements, and take baths in Epsom salt water to acquire the incredible health benefits of magnesium for bones. Don’t forget to do your daily exercise because that is the essential thing that you do for your health.
