Magnesium is joining ranks with calcium as one of the key supplements to take to prevent osteoporosis. Researchers recently found that feeding rats a magnesium-deficient diet led to bone-density loss (Journal of the American College of Nutrition, 2004, vol. 23, no. 6). Osteoporosis is steadily rising around the world, currently affecting 30 million people, most of them women. The recommended intake for magnesium is between 300 mg and 400 mg daily, but according to Debi Smolinski, ND, in Scottsdale, Arizona, supplementing with 500 mg to 1,000 mg of magnesium is better, given how difficult it is to absorb it from food. Be aware, however, that some people have trouble tolerating more than 100 mg to 200 mg a day of supplemental magnesium. If that’s you, avoid magnesium chloride, carbonate, or oxide, says Smolinski, as these types can cause loose stools.
