What Are the Benefits of Magnesium Supplementation for Osteoporosis?

by Donna Bogren

Overview

Osteoporosis is a condition that causes bones to become weak and brittle. The amount of calcium, phosphorus and other minerals in bones help determine their strength. Magnesium, the fourth most abundant mineral in the body according to the National Institutes of Health, is considered important for maintaining healthy bones.
Benefits of Magnesium in Osteoporosis

According to Dr. Guy E. Abraham, data supports the theory that high doses of calcium and vitamin D supplements alone, without including magnesium, may not help to strengthen bones. Magnesium helps the body metabolize both nutrients.

Dosage

According to the NIH, the Recommended Dietary Allowance for magnesium is 320 g daily for men and women over the age of 31. It is likely that many adults in the United States, particularly when older, are not getting recommended amounts of magnesium in their diets, though magnesium deficiencies are also rare.
Dietary Sources

Most multivitamin supplements do not contain more than 100 g of magnesium. The additional 220 daily grams for adults should ideally come from food, including green leafy vegetables, whole grains and legumes.
When to Supplement

Gastrointestinal disorders like Crohn's disease, chronic vomiting, or diarrhea can deplete magnesium stored in the body. Diabetics and those who consume excessive alcohol may also be deficient in magnesium. Some diuretics, antibiotics, and cancer medications also cause loss of magnesium.
Types of Magnesium Supplements

Magnesium is combined with salts or other substances in supplements. Examples include magnesium oxide, magnesium sulfate, and magnesium carbonate. Magnesium chloride or magnesium lactate may be better absorbed and more bioavailable as supplements, according to the NIH.
Concerns

Too much magnesium may cause diarrhea, abdominal cramping, changes in mental states, nausea, loss of appetite, muscle weakness, breathing problems, low blood pressure, and irregular heartbeat.