Recent research at the universities of Bristol and Eastern Finland have found that low serum magnesium levels are associated with an increased risk of bone fractures. Those working in the field of nutrition have long-known the importance of magnesium on bone health, but this was the first study to prove its impact in actually reducing fractures.
Science daily.com writes:
Researchers at the Universities of Bristol and Eastern Finland followed 2,245 middle-aged men over a 20-year period. They found that men with lower blood levels of magnesium had an increased risk of fractures, particularly fractures of the hip. The risk of having a fracture was reduced by 44 per cent in men with higher blood levels of magnesium. None of the 22 men who had very high magnesium levels (> 2.3 mg/dl) in the study population experienced a fracture during the follow-up period.
These findings are incredibly important when you consider bone fractures are particularly common amongst the elderly, where they can frequently lead to disability and a subsequent lack of independence.
This study underlines that we need to think beyond just using calcium for healthy bones and consider how all aspects of the diet can support strong bone integrity. For example, back in 2015, The Journal of Bone and Mineral Research published research demonstrating the importance of 5-a-day veg and fruit on bone health. What Doctors Don’t Tell You writes:
Those who ate the fewest servings had the greatest risk of a hip fracture compared to those who ate their five-a-day. Researchers say the antioxidants in the fruits and vegetables could be counteracting oxidative stress on bones and reducing inflammation, and the foods are also rich in vitamin K, flavonoids and lycopene, which can also improve bone health
It is interesting to note that in the UK we have a calcium-rich dairy-food consumption, but also a very high level of osteoporosis. This suggests calcium alone isn’t sufficient to encourage good bone integrity. We are always in danger when we try to find an answer to health problems in just one single nutrient. Along with the magnesium studied in this report, we know that vitamin D and K2 are also vital for bones.
When you consider magnesium is rich in foods such as kelp, almonds, cashews, buckwheat, millet, coconut flesh, brown rice and leafy greens, it is easy to see that a large proportion of the UK population might be low in this vital mineral. Add to this the fact that stress can ‘use up’ magnesium, it is not surprising that so many people are deficient.
So to support healthy bones and reduce the risk of fracture, make sure you include some magnesium-rich foods in the diet each day. If you are a post menopausal woman you may well benefit from some additional supplementation of magnesium and the other bone-supportive nutrients. If you would like a tailor-made supplement programme and dietary advice to support bones, or any other area of health, get in touch with me a info@nutritionhelp.com to book a nutritional consultation.
