Magnesium glycinate for bone health – How it works?
From the 30s onwards, start losing bone mass naturally. Alongside getting enough calcium and vitamin D, ensuring adequate magnesium levels is also vital for bone health.
Magnesium is the fourth most abundant mineral in the human body and supports over 600 essential metabolic functions. One of its key jobs is assisting with calcium absorption and bone matrix formation. Around 60% of magnesium in the body resides in the bones, alongside calcium and phosphate. It is involved in activating vitamin D, which helps regulate optimal calcium levels. Magnesium also stimulates the release of parathyroid hormone. This key hormone helps move calcium into the bone matrix for remodeling processes. Without adequate magnesium levels, calcium absorption becomes impaired. Over time, this contributes to weakened bones more prone to disorders like osteoporosis. Ensuring sufficient dietary magnesium intake and maintaining healthy magnesium blood levels is vital for building strong bones early on and reducing bone loss risk later in life.
Bone remodeling and loss
To understand why magnesium matters, it helps to know how our bone renewal system works. Bone undergoes a constant remodeling process whereby old tissue disappears and new bone grows to keep bones strong. Two key types of cells are involved:
- Osteoclasts – Breaking down and removing old bone tissue.
- Osteoblasts – Cells that build and mineralize new bone material.
In healthy adults, the activities of osteoclasts and osteoblasts are balanced. But as we age, osteoclast activity begins to outweigh osteoblast activity. More bone is lost than rebuilt, gradually weakening the bones. It is the primary cause of disorders like osteopenia and osteoporosis.
How magnesium glycinate help?
Supplementing with a highly bioavailable form like magnesium glycinate supports healthy magnesium levels long-term. Magnesium glycinate, or magnesium bisglycinate, is considered the most easily absorbed supplemental form of magnesium. Consisting of magnesium bound with two molecules of the amino acid glycine, it offers superior bioavailability compared to other forms like magnesium oxide and magnesium citrate.
- Glycinefacilitates enhanced magnesium absorption and utilization in the body. More magnesium reaches the bloodstream for delivery to critical sites like the bones.
- Increases the availability of active magnesium to stimulate new bone formation by osteoblast cells. Supports optimal bone matrix mineralization.
- The glycine also boosts the absorption of calcium in the gut for better incorporation into bone tissue.
- Glycine is an essential component of collagen production, further assisting with building bone matrix proteins.
- The best magnesium to take glycinate form does not have a laxative effect like some other magnesium preparations, making it better-tolerated long-term.
Most magnesium glycinate supplements provide 120-200 milligrams of elemental magnesium per serving. Therapeutic doses for bone health range from 300mg to 500mg of elemental magnesium daily, usually divided into 2-3 smaller doses. Always read the Supplement Fact label to determine the true elemental magnesium content per tablet or capsule you choose. Take each dose with food for enhanced absorption and spread doses evenly throughout the day. Take the last daily dose at least 3 hours before bedtime to prevent disruption of sleep.