When it comes to how healthy our bones are, there are several different things that we should be paying attention to. These are things that we are going to discuss today, so that you can make more informed decisions about your own health!

Physical activity and regular exercise should be priortised in our lives for a number of reasons, not least of all because doing so can be beneficial for the health of our bones. However, the foods that we eat, and therefore the nutrients that we consume, are also very important.

Nutrients for Bone Health

If you think about the nutrients that are considered key for the development and maintenance of the bones, then calcium and perhaps even vitamin D, are probably the first things that come to mind. It should be noted that consuming an adequate amount of magnesium is also important, particularly when it comes to preventing osteoporosis!

The presence of magnesium in the body is important and essential for many different reasons. In addition to all of these functions, magnesium is also required in order to properly convert vitamin D into its active form. Only when vitamin D has been activated in this way can it be truly beneficial for helping the bones to absorb calcium.

Calcium Bone Health Magnesium

Magnesium Deficiency

If you are experiencing magnesium deficiency then it is likely that you will experience one or more of the following symptoms:

  • Body twitches
  • Leg cramps
  • Restless legs
  • Loss of appetitie
  • Vomiting
  • Abnormal heart rhythm
  • Numbness
  • Tingling

The muscles are among the most affected by a magnesium deficiency, and this can be particularly stressful on the muscles of the heart.

Magnesium in the Body

When magnesium is present in the body it helps to stimulate a hormone known as calcitonin. This hormone works to draw calcium out of the blood and tissue, and back into the bones. This process is very useful when it comes to preserving the structure of the bones.

This bone preserving function that calcitonin is responsible for can help to decrease the risk of osteoporsis developing. Additionally, this can also help to protect the body against kidney stone, arthritis, and even heart attacks.

Top view of stethoscope,sand clock,pen and notebook written with Osteoporosis. Health concept.

It is a good idea to be aware that having a high level of calcium in the body, but less than adequate magnesium stores, can make you more susceptible to conditions such as those just mentioned. So many of us take calcium supplements, as we believe this to be among the best ways to protect the health of the bones, but without ample magnesium stores the effectiveness of this can be hindered.

Best Dietary Sources

Now that you now how helpful magnesium can be for protecting the health of your bones, it’s time to learn which foods will best serve you for this purpose!

Including ample amounts of the following foods will help you to stay on top of your magnesium intake!

  • Green leafy vegetables
  • Whole grains
  • Vegetables
  • Fruit
  • Nuts
  • Seeds
  • Grains
  • Legumes
  • Raw cacao
  • Tofu
  • Beans

These foods should already form much of the staple of your diet, and therefore shouldn’t be too difficult to consume regularly!

In addition to helping you to maintain optimum bone health, these magnesium rich foods will also help to boost your energy levels, balance your blood sugar levels, and work to keep your hormones in check!


The amount of magnesium that your body requires will differ, and is mostly dependent on age and gender. However, aiming to consume between 300mg and 400mg every day is best for the majority of people. This is easily acheivable through a healthy and varied diet.


Magnesium Supplements

You may decide that the best way for you to reach your magnesium quota every day is to take a supplement. Consulting with your healthcare professional about the best supplement for you could be a good idea. There are several different options to choose from, many of which have varying absorption rates.

Nutrition for Healthy Living

Paying attention to your diet in order to get enough of all of the vitamins and minerals that your body needs is one of the best things that you can do to protect your health. This is something that you can do by taking the time to cinsider your diet and reassessing any negative choices that you are making!

If you are not eating a healthy diet that contains a range of the vitamins, minerals, and nutrients that your body needs, then it will be unable to function as effectively as it could! Not only could this impact your long-term health, but also the way you feel during each and every day.

Your mood and energy levels can be the most obvious things to be affected, and this can have a huge impact on how you live your life.

Check out some more simple advice from Onto Orthopedics on Nutrition Basics!