The Importance of Magnesium for Bone Health

Pam Flores @phflores Health Guide
  • We all know that vitamin D and calcium are very important for bone health, but we may not realize the importance of Magnesium.  Magnesium deficiency has a major impact on our skeletal system by causing our bones to produce more osteoclasts—the cells that tear down bone, and less osteoblasts—the cells that build new bone, leaving us with weaken bone that can be prone to fracture. Magnesium is also responsible for cell metabolism, electrolyte balance and nerve conduction—the transmission of signals along nerve fibers—as well as many other important bodily functions.  To meet this need you could take magnesium supplements, or find other alternate ways to get magnesium into your body.

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    If you have trouble taking a magnesium supplement orally here are some alternate ways to get your daily requirements.  If you like to soak your feet or take baths, put some Epsom salts in it to relax your muscles and this will provide the mineral compound of magnesium and sulfate.  Magnesium is absorbed-well through the skin and also has benefits of reducing pain, eases stress, helps the nerves and muscles function properly.  It also helps to prevent blood clots, peripheral artery disease, it eliminates toxins from the body, relives constipation—commonly caused by calcium supplements—and it makes insulin more effective.  Try including this in your bath to increase your magnesium levels.


    Many manufacturers of magnesium supplements combine calcium with magnesium, but some feel that taking it this way may hinder the absorption of magnesium.  If you have trouble assimilating magnesium, you may try getting the recommended daily allowance through magnesium water soaks or in a topical form of magnesium that is applied to the skin, like magnesium gel or oil.  I use magnesium gel because I do have some trouble with my levels of magnesium and don’t want to become deficient.  You apply this gel topically, so it absorbs into your skin and it doesn’t cause loose bowels, like the oral form.  Also, the form of magnesium you take varies and experts feel that magnesium glycinate, ascorbate, asparate or citrate assimilates better than magnesium oxide.  If you should become deficient in magnesium you may notice the following symptoms.


    Signs of magnesium deficiency are: rapid heartbeat, muscle weakness, asthma, fatigue and depression.


    If you have trouble metabolizing supplemental magnesium and can’t use the topical forms of this nutrient, you may choose to get most of your magnesium from your diet.  Here’s a list of foods high in magnesium that are easy to incorporate into your daily routine.

    • Halibut
    • Mackerel
    • Boiled spinach
    • Bran breakfast cereal
    • Almonds
    • Cocoa
    • Cashews
    • Pumpkin seeds

    Other health issues linked to low levels of magnesium are; osteoporosis, high blood pressure, issues with heart health, diabetes and asthma.


    Since osteoporosis is linked to low levels of magnesium, it’s important to get this nutrient through your diet, supplements or topical magnesium products. 


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    McCormick, R. Keith DC. The Whole-Body Approach to Osteoporosis. Oakland: New Harbinger Publications, Inc. 2008 Print







Published On: February 18, 2014