Top Mineral for Preventing Osteoporosis and Fractures

As we age, it becomes crucial to maintain strong bones to prevent osteoporosis, a condition where bones become weak and prone to breaking.

Broken Bones Can Affect More Than Independence


Weak bones can pose a serious threat to life. Breaking a hip in older age significantly increases the risk of mortality.1 Hip fractures are common, with 300,000 Americans experiencing them annually – the most severe fracture for older individuals. 

A study revealed that about a quarter of elderly individuals with a hip fracture had passed away within a year. Bones play a vital role beyond supporting muscles and organs. Stem cells that form red and white blood cells are produced inside bones. 

 Today, let’s explore one of the key strategies to prevent weak and fragile bones. . . While many people understand the importance of sufficient vitamin D and calcium for bone health, recent research has highlighted another essential nutrient for bones: Magnesium. 

Bone-Saving Magnesium


 Researchers have been surprised by the significant role magnesium plays in maintaining stronger bones, despite most of the body's magnesium being stored in bones, with the rest in muscles. A 20-year study in Finland and England shed light on magnesium's contribution to bone strength. The study involved over 2,000 middle-aged men, showing a 44% lower risk of bone fractures in those with higher blood magnesium levels.2 Remarkably, none of the 22 men with the highest magnesium levels experienced any bone fractures. According to researchers, while magnesium levels are influenced by diet and supplements, individuals with intestinal issues or taking magnesium-depleting medications may have low levels even with a magnesium-rich diet. In such cases, restoring magnesium levels requires addressing the medication or underlying condition causing magnesium depletion. Although older individuals may struggle with magnesium absorption, supplementing with magnesium can counteract this deficiency.

When You're Running Low on Magnesium

Unfortunately, many people do not consume enough magnesium, putting their bone health at risk. Those at highest risk of magnesium deficiency may include individuals with diabetes or pre-diabetes. Research suggests a reciprocal relationship – low magnesium levels worsen diabetes risk, while irregular blood sugar levels can further deplete magnesium levels. 

How To Get More Magnesium

If you have any blood sugar issues, consider taking magnesium supplements. It's a prudent choice. To safeguard your bones, go beyond magnesium supplementation. 

To boost magnesium through diet, focus on magnesium-rich foods such as:
  • Almonds
  • Cashews
  • Peanuts
  • Spinach
  • Seaweed
  • Fish like salmon and mackerel
  • Beans like Lima beans and navy beans

Engage in weight-bearing exercises to enhance bone strength. Impact exercises like jumping, running, and landing stimulate bone growth. Activities such as running, walking, jumping rope, weightlifting, dancing, or tennis are beneficial. Even minimal exercise can boost bone health. For example, a study at Brigham Young University had women mimic flea-like hopping by jumping ten times, twice daily for about 16 weeks. 

The study showed increased bone strength and mass from this exercise routine.3 So, incorporating such movements and ensuring sufficient magnesium intake may help prevent bone fractures that can affect one's later years.
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Written by: Susan Parker

Susan Parker is a 49-year-old Senior Manager at a marketing firm. With two older children becoming more independent, she is now focusing on her own health and wellbeing. She’s passionate about natural and holistic health approaches, and values high-quality, trustworthy products. Susan enjoys yoga, gardening, reading, and cooking, and seeks to stay energetic and sharp while balancing a busy career and personal life.

Reviewed by: Susan Parker