1. Magnesium for healthy bones and osteoporosis
Magnesium regulates calcium levels and promotes bone mineralization, two processes essential for strong bones. A deficiency can lead to reduced bone mass, an increased risk of fractures, and chronic pain.
• Ideal form: easily absorbed magnesium glycinate or magnesium citrate.
• Recommended dose: 300 to 400 mg per day for adults.
• For maximum effect: combine with calcium and vitamin D.
• Eat more nuts (almonds, cashews), seeds (pumpkin, sunflower), and green leafy vegetables such as spinach and chard.
Tip: Avoid isolated calcium intake without magnesium; excess calcium can cause calcification of joints and tissues.
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