Regarding bone health, three essential minerals play pivotal roles: magnesium, phosphorus, and calcium. These minerals are the building blocks of sturdy skeletal structures, and their proper balance is indispensable for maintaining bone strength. Let’s look at the impact of each of each of these minerals.
Magnesium
Magnesium can often be overlooked for its impact on our bone health. It aids in the absorption of calcium into bones and helps convert vitamin D into its active form, enabling calcium utilization. Additionally, magnesium regulates parathyroid hormone (PTH), which influences bone turnover. A deficiency in magnesium can result in weakened bones and an increased risk of fractures.
The recommended daily allowance for magnesium for men over 30 is 420 mg and for women over 30 is 320 mg. To achieve this amount in your diet, there are a variety of foods rich in magnesium such as seeds, nuts, spinach, beans, potatoes, rice, bananas, salmon, chicken, and fish. Magnesium is also added to some breakfast cereals and other fortified foods.
Phosphorus
Phosphorus is the second most abundant mineral in the body, and it works in tandem with calcium to form the mineralized matrix of bones. This mineral is crucial for the structural integrity of bones, and its deficiency can lead to weaker bones, similar to calcium deficiency.
The recommended dietary allowance for adults is 700 mg per day. There are a variety of foods that contain phosphorus, such as dairy products, meats and poultry, fish, eggs, nuts, legumes, rice, oats, and breads.
Calcium
Calcium is undoubtedly the most renowned mineral for bone health. It provides the structural foundation for bones and teeth, making up a significant portion of their composition. Insufficient calcium intake can lead to osteoporosis, a condition characterized by brittle and fragile bones.
The recommended dietary allowance for calcium for adults is 1200 mg per day. Our bodies cannot absorb all that calcium in one dose, so spread your intake throughout the day to ensure absorption. Foods rich in calcium are milk, yogurt, and cheeses, as well as dairy alternatives. Nondairy sources of calcium include canned sardines and salmon with bones as well as kale, broccoli, or bok choi.
This trio of magnesium, phosphorus, and calcium is essential for optimal bone health.