“Magnificent” Magnesium Supplementation Boosts Bone Density, Researchers Conclude
Studies show that girls who supplement with magnesium as adolescents may be investing in the strength of their bones for the future.
For 1 year, a double blind test which involved a group of Caucasian girls between the ages of 8 & 14 was performed. During the test, the girls were given either a daily 300 mg supplement of magnesium oxide – divided in two doses – or a placebo.
According to the researchers, the girls who took the magnesium supplement had significant increases in body mineral content in some parts of the body, meaning stronger bones. Along with an “increased accrual” of body mineral content in the hips, a slightly increased accrual of body mineral content in the spine was apparent as well.
While the magnesium supplements in this study were easily tolerated, it should be noted that magnesium taken in extreme amounts can cause diarrhea.
According to the U.S. Department of Agriculture, the daily recommended intake of magnesium is 240 mg for boys and girls age 9 to 13, and 360 mg for girls ages 14 to 18, leveling off at 300 mg as adults. Boys between the ages of 14 and 18 should take in 410 mg and keep it up as an adult.
According to the web site of the federal National Institutes of Health, roughly 50 percent of the magnesium found in the average human is within the bones.
According to the study’s summary, “Limited studies suggest that dietary magnesium intake and bone mineral density are correlated in adults, but no data from interventional studies in children and adolescents are available.”
The study was published in the Journal of Clinical Endocrinology & Metabolism.
Folks, magnesium is another essential mineral. An increased intake of the mineral can help prevent depression, dizziness and muscle weakness. Studies have also demonstrated that magnesium supplements can reduce birth defects when taken during pregnancy. The bottom here is that a magnesium deficiency can mean a possible manifestation of health problems.
Magnesium is also found in many foods. Rich sources include apples, apricots, avocados (the healthy fat), bananas, brown rice, cantaloupe, garlic, grapefruit, and green leafy veggies.
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Posted: March 1st, 2007 under Magnesium.
