Research
Micronutrients & recovery
Magnesium deficiency accelerates bone loss and decreases bone density, with recommended intakes of 400 mg/day for young people and 320-420 mg/day for older adults.
Aim for 400 mg of magnesium daily if you are under 30, and 320-420 mg if you are older, depending on gender. This helps maintain bone density. However, be aware that extremely high intake might not always translate to better bone strength, so stick to recommended ranges.
ModerateSupportsMEDIUM confidence
Magnesium deficiencies lead to reduced levels of 1,25(OH)2 D3 vitamin in serum, slightly elevated intact parathormone and increased osteoclast activity... The recommended daily intake of magnesium necessary for bone health in young people under 30 years is 400 mg. At older ages it falls to 320 mg in females and increases to 420 mg in males.
Why this rating
The paper cites conflicting evidence, including a large study showing higher magnesium intake correlated with higher fracture risk, complicating the recommendation.
Source
Trace elements and bone health
I Žofková et al. · Clinical Chemistry and Laboratory Medicine (CCLM) · 2013
narrative_reviewCited 175×
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