All you need to know about bone health

All you need to know about bone health

by Pamela Ng 23 Feb 2020

Bone health is an important consideration for both the old and young. As one moves into the later stages of life, bone density often decreases, resulting in a higher risk of bone-related conditions such as osteoporosis. For those who are younger, it is important to prevent the onset such conditions by optimising overall well-being.


Magnesium and calcium are the two minerals that work synergistically with the other systems in our body to ensure that our bones are well-maintained. Here are the ways magnesium and calcium go together for strong, healthy bones:


1.           Magnesium helps bones to absorb calcium


Calcium is crucial in strengthening bones, but this cannot occur without magnesium. Magnesium is essential in activating vitamin D, changing it into an active form which helps the bones to absorb calcium. This results in stronger and denser bones.


2.           Magnesium is needed to preserve bones


Calcitonin is a hormone that helps to preserve bones, and magnesium stimulates its production. The hormone is involved in the absorption of calcium and soft tissues from the blood to the bones. This helps to maintain bone health and lower the risk certain health problems such as osteoporosis and arthritis.


3.           They work together to prevent other health problems


While a sufficient intake of magnesium and calcium is crucial for bone health. Unbalanced amounts of either mineral can lead to other health conditions. For example, too much magnesium and too little calcium can cause a higher loss of magnesium which can result in muscle spasms and seizures. On the other hand, too much calcium and too little magnesium may lead to calcium deposits in the arteries and cause cardiovascular problems.


Good sources of magnesium:

  • Dark leafy greens
  • Nuts and seeds
  • Fish
  • Beans and lentils
  • Whole grains
  • Avocados
  • Yoghurt
  • Bananas
  • Dried figs
  • Dark chocolate (min. 70%)


Good sources of calcium:

  • Raw milk
  • Kale
  • Sardines
  • Yoghurt/kefir
  • Broccoli
  • Watercress
  • Cheese
  • Bok choy
  • Okra
  • Almonds


The skeletal system helps to support our bodies. Hence, we need magnesium and calcium in order to maintain and strengthen our bones so that physical structure remains sturdy enough to facilitate movement and resist injuries. By incorporating various foods into our diets, we can obtain the necessary amounts of minerals to enhance our bone health, so that our body’s foundation can remain intact.