1. Bone Pain and Osteoporosis
Magnesium contributes to bone mineralization and helps regulate calcium levels—both crucial for strong, healthy bones. A magnesium deficiency can impair bone density, increasing the risk of fractures and chronic bone pain.
How to Use Magnesium for Bone Health:
Recommended Form: Magnesium citrate or glycinate for better absorption.
Dosage: 300–400 mg/day for adults, preferably taken with vitamin D and calcium.
Diet Tips: Include leafy greens (spinach, Swiss chard), nuts (almonds, cashews), and seeds (pumpkin, sunflower).
Tip: Avoid high doses of calcium without magnesium, as it may lead to calcium buildup in soft tissues and joints.
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