While calcium is important, it isn’t the only factor in determining the health of our bones.
It is a commonly held myth that calcium holds the key to strong, healthy bones. However, the overwhelming evidence is now suggesting that it is magnesium, not calcium, that provides strength and longevity to our skeletal structure.
These new claims are made by the Paediatric Academic Societies (PAS) annual meeting, who are now saying that parents should be focusing on magnesium levels just as much as calcium to build healthy, strong bones (1).
Dangers of Too Much Calcium
Several studies have linked elevated levels of calcium (particularly the use of calcium supplements) with a greater risk for heart attacks, especially in women (2).
After analyzing 10 years of medical tests on more than 2,700 men and women, researchers at John Hopkin’s University concluded that taking calcium supplements may increase the risk of plaque buildup in coronary arteries and heart damage (3). They wrote that earlier studies had found that calcium from supplements doesn’t make it to the bones, and since it is harder to excrete via urine (particularly in older people), it accumulates elsewhere in the body (like our circulatory system).
The researchers note that as we age, calcium-based plaque builds up in the arteries, which stalls blood flow, increasing the risk of a heart attack.
Too much calcium from supplements is directly related to kidney stones and other health problems, too (4).
The most common form of calcium found in supplements is calcium carbonate (also found in pasteurized milk and other calcium-fortified food products). Calcium carbonate is notoriously difficult for the body to absorb without a chelating agent like citric acid.
Is All Calcium Dangerous?
While it is advisable to steer clear of calcium in the form of calcium carbonate (aka. calcium supplements and fortified foods), that doesn’t mean that all forms of calcium are harmful.
A 2007 study showed that calcium from dietary sources has a more favorable effect on bone health than calcium from supplements in postmenopausal women (5).
The best calcium sources are those found in plant foods (yes, you can get calcium without eating dairy products – and plenty of it, too). Chia seeds, sesame seeds, kohlrabi, collards, spinach, turnip greens, kale, broccoli, bok choy, okra, and pumpkin seeds are just a few foods that contain a healthy amount of calcium to nourish the body.
Magnesium and Our Bones
Professor Steven Abrams and his colleagues at the Baylor College of Medicine in Houston found that magnesium intake in children was significantly associated with total bone mineral content and bone density. Calcium intake and absorption was not significantly associated.
“Dietary magnesium intake may be an important, relatively unrecognized factor in bone mineral accretion in children,” the researchers said. “Lots of nutrients are key for children to have healthy bones. One of these appears to be magnesium,” said Abrams. “Calcium is important, but, except for those children and adolescents with very low intakes, may not be more important than magnesium.”
What concerned the researchers was the fact that while calcium intake is widely promoted for better bone health, other minerals (like magnesium, vitamin D3, and K2) are rarely spoken of. They suggest that parents in particular make sure that their children get plenty of magnesium for healthy bone growth. They go on to say that they’d like to see more awareness about how important a role magnesium plays in bone health.
Not only is magnesium important for growing children, but it is increasingly important for the elderly, too – those who are at increased risk for bone fractures and osteoporosis.
Foods High In Magnesium
While it is best to get your magnesium naturally, people still remain chronically deficient. This is likely due to the fact that a lot of the fresh produce we’re consuming has seen steady declines in magnesium from 25-80% since pre-1950. Compared to levels documented in 1950, soil magnesium declines are found as high as 40%. This essentially has created a situation where the foods we eat are almost completely devoid of magnesium.
Growing populations and demand for more food have favored the selection of quality over quantity. The demand for higher yields has led farmers to select for fast-growing crops, where vegetables and fruit have very little time to make or uptake a sufficient amount of nutrients.
With that being said, there are certain foods that have a higher magnesium ratio, such as cacao, leafy green vegetables, hemp seeds, pumpkin seeds, chia seeds, sesame seeds and sunflower seeds, as well as almonds and cashews.
I still always recommend taking a high-quality magnesium supplement.
Supplementing with Magnesium
The recommended daily allowance for magnesium is 350-400mg per day. Most magnesium capsules contain between 250 and 500mg of magnesium, and can be taken with meals or on an empty stomach (best taken at night, when magnesium is more absorbable).
My favorite magnesium supplement (not sponsored, this is my honest opinion, and have been taking it for over two years) are those produced by Pure Encapsulations. They have essentially no fillers in them and are in the form of magnesium glycinate (bis-glycinate) – the best absorbable form of magnesium. I take 2-3 pills at night, just before I go to sleep.
Keep in mind that it is difficult for a doctor to test your magnesium levels, since only a tiny fraction of your body’s magnesium is stored in the blood. If that level drops, your body naturally takes magnesium from your bones and tissues to replenish that level. As a result, your blood test may show a normal reading, but your body (and bones) could still be deficient.
Other Vitamins & Minerals Essential For Bone Health
All vitamins and minerals assist in proper bone formation (and work synergistically together), but there are a select few (aside from magnesium and calcium) that are especially important.
Vitamin D3: the main component that aids in the synthesis of proteins necessary for calcium absorption and is directly related to positive bone building. Vitamin D3 assists in the absorption of calcium in the intestines. Make sure you get at least 20-30 minutes of sun exposure daily or take a high-quality D3 supplement.
Vitamin K2: helps calcium and other minerals like magnesium to get absorbed by the bones. It keeps bone mineralization in balance and helps raise osteocalcin, which controls the building of bone. Good plant-based sources of K2 include anything fermented – kombucha, kefir, fermented vegetables like sauerkraut, and fermented soy products like natto.
Phosphorous: aids in bone healthy by helping the body absorb calcium. It also helps to balance vitamin D. There are very high levels of phosphorous in almost every nut and seed, and it can also be found in beans and lentils.
Ramona Gehl says
You totally forgot to mention figs which are a very good source of calcium and vitamin K2 among other things.
Also Magnesium Citrate is a very well absorbed form of magnesium. Although it does cause loose bowel movements in some people.
Michelle says
Carly, my daughter is 26 years old now, she is like I said 100% nil-by-mouth. She has severe learning disabilities, she cannot walk or talk, she wears diapers 24/7. Plus the severe drug resistant epilepsy. So far I give her 500mg twice a day of Pure Organic Moringa, 500mg Taurine and 1mg Vitamin B12, and 5,000iu Vitamin D3…..just ordered Pure Encapsulations for her, so now need to know how many pills (opened and the powder dropped into her drink, via g-tube) per bedtime please? Her feed is Abbott Jevity Promote tube feed. It says on the label per 100mls (she has 1,000mls, every 24 hours) 30mg (1.23mmol). I need to make sure she is having enough magnesium, she suffers with bad constipation too. Please advise??? Thank you.
Carly Fraser says
If she is 26 years old, she can take up to 500mg of magnesium a day, but beware that having this much magnesium can be a bit tough on digestion, so I suggest going slow with it (like 100mg one week, and then up it to 200 the next). Also, magnesium should be taken at night as it can make one feel drowsy.
Michelle says
Thank you Carly. As she has 300mg magnesium that is in her tube feed, she can only have a maximum of 200mg in the magnesium supplement, they are 120mg each pill, but 2 pills everynight equals 240mg magnesium, so the 300mg in her tube feed and the 2 pills at night 240mg means 540mg per day, that’s too much, and with the 300mg magnesium in her tube feed and 120mg in 1 pill at night, that equates to 420mg, with a deficit of 80mg, how can I do that? Is 420mg per day magnesium enough??? Please advise. I don’t want to get it wrong. I remember a neuro doctor somewhere in USA was giving children 450mg per day of magnesium to reduce seizures, a lot could reduce their anti-epileptic medication and some came off their anti-epileptic medications completely. Please advise me. Thank you.
Carly Fraser says
Please speak with a naturopathic doctor, as I am not a doctor. The RDA for magnesium is 310–420 mg for adults depending on age and gender. Most studies found positive effects with daily doses of 125–2,500 mg. It all depends on what you are dealing with, and a naturopathic doctor would be able to tell you exactly that.
Michelle says
Many thanks Carly. I will try and find one. Thank you for telling me about magnesium for strong bones. I never knew about this until you told me. I am grateful.
Annette Olguin Martin says
My Special needs daughter was 39 years old . She was 41 inches tall and 42 lbs. .She recently passed this January. She had seizures too and she was tube fed for a while. My best friend is a Chiropractor .Shelly started getting adjustments and her seizures completely went away. She had them to the age of 4. They slowly subsided. We slowly weaned her off phenobarbitol and gave her tinctures of lobelia and cayenne. Her pediatric neurologist said keep using what your doing and that was at childrens hospital . I also tube fed her with Functional Formularies all organic formula made for her tube. They are on line and the best yet Anthem Blue Cross paid for it!! She had no constpation issues. Best of luck to you and her. Its only been 11 months i loved my baby more than life. Your a wonderful mom!
Michelle says
Oh Annette, you have just made me cry. I am so sorry for your loss of your precious Shelly. My Princess is seizure free at the moment, due to Acilis (Silica Water) by Spritzer, it has got rid of all the aluminum from her brain, she uses Coseva TRS Spray (Toxin and Contaminant Removal System), she uses 2 capsules at evening time of Magnesium L-Threonate (no binders, no fillers, just clean pure Magnesium L-Threonate.) She also takes Pure, natural vitamin C (not ascorbic acid). We use Simply CBD water soluble full spectrum Cannabis, water soluble, entourage effect. Epilepsy is the worst condition on the world. She is so healthy right now and smiles lots and lots. She is more alert and awake, she is weaning down to zero the gabapoison (gabapentin), then when that’s gone, she will start weaning the final half of the clobazam (benzodiazeine), she did half a wean of that first, before the gabapoison wean began, so she will be going back to finish off the original clobazam wean, after gabapoison, then she will wean off from the Lamictal. We will keep her on the Briviact (Brivaracetam), 25mg at night only. Lots of love to you and BIG hugs. XXX
Ester Jean Pelayo says
Hello carly..i am ester jean of davao city..i am presenting to you my husbands ailment..he is a dialysis patient for almost 8 years..eventually his knees are deteriorating ..he slowly walks as he told ne his knees is not anymore strong.we even lift him up when in bed and wanted to stand..is magnesium the answer?
Carly Fraser says
I would say lots of things would have to change, like reducing inflammation in the diet. Magnesium will help a bit, yes, but reducing the consumption of inflammatory foods like sugar, wheat, dairy, deli meats, etc. and eating more plant-based can make a world of difference.
liz says
Hello Carly,
I was advised after a blood test to stop taking magnesium supplements as my levels were too high…..however I have never taken any supplements in my life! Do you have any information on what may cause high magnesium levels?
Carly Fraser says
Hey Liz! Wow, I’ve never heard of that before. Do you take any vitamins or supplements that might be high in magnesium? Do you take epsom salt baths? If so, I’d reduce frequency of both of those!
kelli says
Boron is also an important mineral for healthy bones. This may be just as important as magnesium.
Carly Fraser says
Yes, I wrote an article on boron awhile ago!