ingestible · for bone health & osteoporosis prevention
Magnesium
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Supplement with 300-400 mg/day of elemental magnesium, preferably as magnesium glycinate or magnesium citrate. Split doses across the day if taking more than 200 mg at once to reduce the risk of loose stools. Take with food. Prioritize dietary sources first: dark leafy greens, nuts, seeds, legumes, and whole grains are rich sources.
How it works
Magnesium plays several roles in bone metabolism: it influences alkaline phosphatase activity (required for bone mineralization), regulates parathyroid hormone secretion, modulates vitamin D activation in the kidney, and is itself incorporated into the bone crystal lattice. Low magnesium impairs parathyroid hormone responsiveness and vitamin D conversion, both of which accelerate bone loss. Observational data consistently link higher magnesium intake to higher BMD at the hip and femoral neck.
Where to buy
Doctor's Best High Absorption Magnesium Glycinate Lysinate (chelated), Natural Vitality CALM (magnesium citrate powder), Thorne Magnesium Glycinate, Pure Encapsulations Magnesium Glycinate. Avoid magnesium oxide for bone health - it has poor bioavailability (~4%) compared to glycinate or citrate forms (~40-50%).
Typical cost: $10-$25/month
Safety notes
Magnesium supplements commonly cause loose stools or diarrhea at doses above 350 mg/day - start low (100-150 mg/day) and increase gradually. People with kidney disease should not supplement magnesium without medical supervision. Magnesium can reduce absorption of some antibiotics (fluoroquinolones, tetracyclines) and bisphosphonates - take at least 2 hours apart. Evidence for magnesium supplementation specifically improving BMD or reducing fractures in RCTs is limited; most evidence is observational. Does not replace DEXA screening or prescribed osteoporosis treatment.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.