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Calcium and Magnesium Supplements and Their Effects on Your Bones
Magnesium Supplements and your Bones
Both calcium and magnesium are extremely important in the maintenance of bone density.
Although you generally need more calcium than magnesium to prevent bone loss and osteoporosis (usually about twice as much calcium as magnesium), it's definitely not a mineral that should be taken lightly!
In fact, magnesium aids in your absorption of vitamin D, a fat-soluble vitamin that is absolutely essential for the absorption of calcium from the intestines along with the regulation of hormones that regulate blood calcium levels.
As such, because women have more bone loss after menopause, they need both calcium and magnesium to help prevent extreme losses in bone density. In general, women between 25 and 50 years old should get around 1000mg of calcium and 500mg of magnesium in a day.
Women older than 50 (who are not on hormonal replacement therapy) should probably take in around 1250 and 1500 mg of calcium and about 750 mg of magnesium per day. This requirement is less if the woman is on estrogen, a hormone that protects your bones!
It is very difficult to obtain these amounts of magnesium in a regular diet. Doctors often advise to supplement calcium, vitamin D and magnesium supplements to prevent osteoporosis. Because vitamin D is poorly absorbed, it's important to spend a few minutes outside every now and then . :)
Bottom line? A deficiency in magnesium may result in a deficiency in calcium. The result over a long period of time may be osteoporosis!
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General Nutrition
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Carbohydrate Articles
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Protein Articles
Protein to Build Muscle, Part 1
Protein to Build Muscle, Part 2
What exactly is protein, anyway?
Other Muscle Building Supplements
Vitamins and Minerals
Water Soluble Vitamins
Thiamine (B1) / Riboflavin (B2)
Niacin (B3) / Pantothenate (B5)
Pyridoxine (B6) / Cobalamin (B12)
Fat Soluble Vitamins
Essential Minerals
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