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.
Magnesium improves insulin sensitivity and glucose metabolism. Low levels are often associated with an increased risk of type 2 diabetes.
• Best form: Magnesium taurate or magnesium chloride – taurine also helps balance insulin.
• Recommended dose: 250-350 mg daily, ideally after meals, to regulate postprandial blood sugar spikes.
• Eat more: Dark chocolate, legumes (lentils, black beans), and whole grains (quinoa, brown rice).
Note: If you are taking diabetes medication, consult a doctor
