We typically take our bones for granted not realising how important their health is until we break or fracture them! Ageing, poor diet, medication, and lack of exercise contribute to compromised bone health. Vitamins, especially B vitamins, and minerals such as magnesium and chromium are essential for strong bones. Your body uses Magnesium for hundreds of functions from keeping your heart beating to preventing muscle cramps.

Adding Magnesium to your diet can:

• Keep bones strong
• Prevent muscle weakness, cramps or spasms
• Support heart health
• Increase energy levels
• Assist in exercise recovery and increases stamina

So much Magnesium deficiency

Studies show that over 75 percent of adults are deficient in magnesium making them a prime target for developing osteoporosis, cardiovascular problems, diabetes, muscle disorders and fibromyalgia. Your bones are responsible for storing at least 50 percent of your body’s magnesium. These stores are used to help osteoblasts build new bone as well as supporting other functions. Studies show that magnesium levels decrease after the age of twenty making it necessary to be aware of a deficiency before health problems begin.

More ways to support bone health

• Diet. Add dark green leafy vegetables, beans, sardines, nuts and seeds. These all have high levels of Magnesium. Avoid to much alcohol, caffeine, processed foods, and excessive sugar.

• Exercise Getting at least 20 minutes of weight bearing exercise such as walking, jogging, pilates, yoga, Tai Chi, Qi Gong at lease four days a week can help keep your bones in good shape. Strenuous exercise can deplete magnesium levels making supplementation extremely beneficial.

• Sunshine Vitamin D helps your body absorb magnesium. Aim to get at least 10 minutes of sun per day on your face and arms (without sun block). Noon to mid-day sun is best.

• Reduce stress Your body reacts to lifestyle, dietary or environmental stress by creating free radicals that cause cellular damage, magnesium helps prevent free radical damage. Stress also reduces magnesium levels.

• Add antioxidants Free radical fighters like CoQ10 and vitamin C help prevent cellular damage, increases muscle recovery, enhances cellular energy and boost heart and immune system health.

Keeping magnesium levels optimal can help prevent osteoporosis as well as many other common health issues. 'Ask a naturopath' for more information about other ways to keep bones strong.

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