Magnesium os

Definition

Mineral cofactor essential for over 300 enzymes, including those regulating calcium metabolism and bone formation.

How it works

Magnesium regulates calcium transport and absorption and is necessary for collagen synthesis and bone matrix formation. Approximately 60% of the body's magnesium is found in the bones, where it plays a structural role. Magnesium deficiency can alter vitamin D action and affect bone quality independently of density. Magnesium also influences the functioning of osteoblasts and osteoclasts, the cells responsible for bone remodeling.

Role

Essential coenzyme for calcium fixation and bone matrix formation.

Examples

• Spinach, Almonds, Pumpkin seeds, Dark chocolate, Avocados, Whole grains, Beans, Peanuts

Recommendations

Consume 310 to 420 mg of magnesium per day according to gender and age. Include leafy greens and healthy fats regularly. Good magnesium status optimizes vitamin D and calcium action.

Key takeaway

Magnesium is the forgotten activator that enables calcium to effectively build bones.

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