Magnesium plays a crucial role in bone health. It affects the activity of bone cells and helps the body effectively use vitamin D, which is needed for healthy bones. But if you have osteoporosis or osteopenia, can taking magnesium supplements help improve your bone mineral density?

Magnesium levels that are either too high or too low can have a negative effect on health. Magnesium can also cause interactions with certain osteoporosis medications. Read on to learn more about the role of magnesium and magnesium supplements in osteoporosis.

What Is Magnesium Used For?

Magnesium is an essential part of your diet, and many Americans fall short of the recommended daily intake. You can find magnesium in nuts, whole grains, beans, leafy greens, milk, and more. Magnesium helps keep your muscles and nerves healthy. When you experience a severe deficiency of this mineral, your risk for heart disease, type 2 diabetes, and osteoporosis increases.

Low magnesium has been found to play a role in many conditions, including hypertension (high blood pressure), cardiovascular disease, osteoporosis, and migraine headaches. Research on the benefits of taking magnesium supplements is limited, but studies from the National Institutes of Health (NIH) Office of Dietary Supplements have found that:

• Magnesium supplementation can lower blood pressure very slightly in people with hypertension.
• Consuming a diet with an additional 100 milligrams per day of magnesium may lower the risk of stroke by 8 percent.
• Diets with higher amounts of magnesium may reduce the risk of diabetes.
• Taking 300 milligrams of magnesium (alone or in combination with antimigraine medications) twice a day under the direction and supervision of a health care provider may prevent migraine headaches.

Additionally, people often use magnesium for sleep problems, kidney health, and heart disease prevention. The recommended daily intake of magnesium depends on age and sex, but for adults, it ranges from 310 to 420 milligrams per day. This amount can be found in a healthy diet without taking supplements.

Magnesium is naturally rich in food sources such as spinach, nuts, beans, and whole grains. A good rule of thumb is that if a food is high in fiber, it’s likely high in magnesium, too.

Osteoporosis and Magnesium

Some studies in postmenopausal women with osteoporosis showed that magnesium supplementation improved bone density, according to the NIH Office of Dietary Supplements. However, ongoing research is necessary to identify the safest and most effective ways to use magnesium supplements for osteoporosis. This includes determining the best dosage and forms, as well as identifying who is most likely to benefit from their use.

Risks of Magnesium Supplements

Before using magnesium supplements, remember to consider the potential side effects and dangers of using magnesium supplements.

Interactions With Medication

Magnesium supplements can cause interactions with osteoporosis medications in a class known as bisphosphonates, which include:

• Alendronate (Binosto, Fosamax)
• Ibandronate (Boniva)
• Risedronate (Actonel, Atelvia)

Magnesium supplements can also cause interactions with certain antibiotics, diuretics (water pills), and proton pump inhibitors, commonly taken for some stomach problems.

High doses of magnesium from supplements can cause nausea, cramping, and diarrhea. Note that some medications, including over-the-counter antacids and laxatives, can also contain high levels of magnesium. This might make it easy to accidentally take too much magnesium.

What MyOsteoTeam Members Say About Magnesium Supplements

More than 1,400 members of MyOsteoTeam report taking calcium and vitamin D supplements for osteoporosis, and many also discuss taking magnesium. However, it can get confusing with so many products on the market.

“I found out that there are different forms of magnesium to take,” shared one member. “Magnesium aspartate, bicarbonate, carbonate, chloride, citrate, gluconate, hydroxide, lactate, malate, orotate, oxide, taurate, threonate, and trisilicate! I’m so confused about which is the best for bones.”

Some members also report using magnesium topically for pain relief. “I rub magnesium pain gel into my sore joints,” said one.

However, it’s important to keep in mind that some magnesium will be absorbed into your body, raising your magnesium level. “I have magnesium cream, but I haven’t used it for a while now,” a member shared. “I’m taking a bone supplement, and it already has magnesium in it. I don’t want to get overdosed, that’s why I quit.”

If you think you have low levels of magnesium, talk to a doctor before you buy supplements.

You can ask your doctor about checking your magnesium levels and supplementing if you are deficient. Your doctor can point you to reputable brands and advise you on how much magnesium to take daily. They may also refer you to a nutritionist who can help you incorporate magnesium into your everyday diet.

Talk With Others Who Understand

MyOsteoTeam is the social network for people with osteoporosis and their loved ones. On MyOsteoTeam, more than 62,000 members come together to ask questions, give advice, and share their stories with others who understand life with osteoporosis.

Have you talked to your doctor about taking magnesium supplements for your osteoporosis symptoms? Share your experience in the comments below, or start a conversation by posting on your Activities page.