Multiple studies over the years have proven magnesium to be good for your bones with higher intakes equaling less bone fractures. Magnesium is key in maintaining optimal blood levels of Vitamin D, boosting low levels, and sometimes moderating high levels. However, a study published this year in Osteoporosis International found that people taking magnesium oxide supplements over a 5 year period were 66% more likely to suffer a hip fracture than people who had not taken magnesium oxide supplements. This was a large study enrolling over 26,000 individuals with magnesium oxide use and over 26,000 without. It is important to emphasize that this study found an association with hip fracture increase but did NOT prove that magnesium oxide supplements increase the risk of hip fractures. It would be interesting to know if the diets of the participants were adequate in magnesium and if the observation that magnesium oxide may not be absorbed as well as other forms of magnesium might have any bearing on the results.
Up to 75% of all people in the US don’t get adequate magnesium. Good food sources include almonds, cashews, peanuts, leafy green vegetables, legumes, seeds, dark chocolate and whole grains. A diet that contains few whole grains, nuts, seeds and vegetables probably won’t meet your magnesium requirements. A diet high in these foods should meet most peoples magnesium needs.
Try to get your magnesium from food. If you choose to take a magnesium supplement, just to be cautious, it is probably best to not use magnesium oxide. Magnesium oxide is also more likely to cause diarrhea than other forms of magnesium. Magnesium citrate and chloride tend to be better absorbed. Magnesium chloride is less likely to cause diarrhea and consumerlab.com recommends taking magnesium chloride in a liquid form.
The top pick from consumerlab.com for a magnesium only low cost, well absorbed supplement in pill form is currently Vitacost Magnesium Citrate (the label recommends 2 pills per day but that may be too much). Their top pick for a liquid is Nutricology Chloride liquid. Work with a Dietitan Nutritionist to determine if you need magnesium, the best form to take and how much.
posted on 9/18/2020