Magnesium for Bone Density: Which Foods? How Much?

Topics: Vitamins and Supplements, Wellness and Health
Dr John La Puma

31 women received 250 mg/day of magnesium, up to 3 times per day for 6-18 months. 22 of the 31 women increased their bone density up to 8% over 2 years.

Magnesium has also been shown to reverse bone loss in patients with celiac disease– even those on a gluten-free diet.

Magnesium is a cofactor for alkaline phosphatase, an enzyme that plays a role in normal bone mineralization. In a study of 19 women with osteoporosis, 16 were found to have magnesium deficiency. A good, USP-verified, well-absorbed supplement is magnesium citrate, here.

Nearly all magnesium is lost when wheat is refined to flour. Good food sources of magnesium include whole grains, nuts, beans, dark green vegetables, fish, and meat.