B-CAL® | Magnesium for Bone Health

Magnesium is an all-rounder nutrient for bones and muscles

The body of an adult contains around 20 to 30 grams of magnesium. 60% of it is stored in the skeleton, 30% in the muscles and around 1% of magnesium can be found in the blood.

Magnesium and bone health

Magnesium is indispensable for bone health. Bones serve as a "reservoir" for magnesium since it stores 60 % of the body's magnesium supply. If too little magnesium is absorbed in the body, it "takes" it from the bone, which can significantly impair bone health over time.

For healthy bones, magnesium, calcium and vitamin D work together: the body needs activated vitamin D to absorb calcium from your diet and magnesium assists in vitamin D activation.

Magnesium and muscle function

In general, magnesium is necessary for the optimal functioning of muscles by regulating muscle contractions. In your muscles, calcium binds to certain proteins which bring about muscle contractions.

Magnesium acts as a natural calcium blocker (i.e. opposes the actions of calcium), thereby "competing" with calcium for these proteins to help muscles relax after contracting.

If the body does not have enough magnesium to relax muscles after contracting, muscles may continue to contract, causing muscle cramps. It contributes to normal electrolyte balance.

Magnesium in our Diets

To increase your magnesium levels in your diet, you can include more dark chocolate, avocados, nuts, seeds, bananas, whole grains, leafy greens and legumes.

1 cup of Spinach – 37% of your RDA (157mg)
1 square 85% dark chocolate – 15% of your RDA (47mg)
1 cup sliced bananas – 10% of your RDA (41 mg)
1 avocado – 14% of your RDA (58mg)

View Recommended Dietary Allowance

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