Video with Scoop from a Bone Expert: Magnesium for bone health??

Have you heard people say they need extra magnesium or potassium for their bones?  People have asked me about that, but I never saw research clearly supporting the idea.

While I was speaking in New York City recently, I was delighted to get some time with my long-time friend from graduate school at Cornell University, Jeri Nieves, PhD.  Dr Nieves is Associate Professor of Nutrition and Epidemiology at Columbia University and Helen Hayes Hospital, where she is known for research on bone health and osteoporosis.

Here is video from Part 2 of my interview with her about nutrition for healthy bones.

Take-home points from Dr. Nieves

People with healthier bones do often consume more magnesium, potassium and vitamin C than others.  However, that’s because they’re consuming more fruits and vegetables, and thus getting more of a wide range of nutrients.

Magnesium is important to health, but research does not support a role for magnesium in calcium absorption or incorporation into bone.

There’s also no clear role for potassium or vitamin C in bone health, and no support for assertions that getting these nutrients in isolation will do anything for your bones.  Dr. Nieves gives an example of one study illustrating that although diets high in potassium are linked with bone health, potassium supplements provided no such benefit.

Additional tips

Magnesium: Getting enough may help lower your risk of diabetes and high blood pressure.  Studies generally show the greatest benefit simply by meeting the Recommended Dietary Allowance (RDA) of 320 milligrams (mg) for most women and 420 mg for most men.

Unfortunately, as Americans’ diets have become more centered around refined, processed foods, we’re filling up on foods low in magnesium and not eating much of this mineral’s major sources (dark green leafy vegetables, whole grains, nuts and dried beans).  The average American gets about 100 milligrams below recommended amounts, but you can easily remedy this with a few adjustments in food choices.

• Include a dark green vegetable most, if not every, day.  Just a ½ cup of cooked spinach supplies about 80 mg.
• Work dried beans, seeds and nuts into salads, stews or snacks regularly. Pumpkin seeds contain a whopping 156 mg per ounce. One ounce of almonds or walnuts adds 45-75 mg.  One half-cup of black beans or white beans supplies 50-67 mg.
• Replace some of the refined grains you usually eat with whole grains if you don’t already get at least three servings daily.

Potassium:  The ability of potassium to reduce bone loss is apparently still mostly theoretical.  However, boosting potassium can play a major role in controlling blood pressure, reducing the impact of the excessive amounts of sodium most of us consume. About 97% of Americans get less than the recommended 4700 miligrams (mg) daily.

Don’t be misled by charts showing the top sources of potassium in the U.S. diet as choices such as milk, coffee and chicken.  These foods do supply potassium, but the reason they’re our top sources is because we eat so very little of the foods that are actually concentrated sources.

The DASH diet, renowned for benefits on blood pressure, overall heart health and, potentially, weight control, supplies about 4258 mg potassium per 2000 calories.  If you add the 250 mg Americans average daily from coffee and tea,  that brings you very close to ideal amounts.

Two steps will have the biggest potassium-boosting for most of us:

• Eat more vegetables and fruits.
• Expand the variety of vegetables and fruits you choose.

1 small baked potato adds 738 mg

1 medium sweet potato adds 542 mg

8 ounces orange juice provide 496 mg

1 medium banana has 422 mg

½ cup dried beans (kidney, pinto, etc) or lentils ads 358-595 mg

½ cup cooked spinach adds 370-419 mg

¼ cup dried apricots supplies 378 mg

The next big question

Have you heard reports that too much protein in your diet could make you lose calcium and weaken bones?  Or how about the other concern, that you need enough protein to maintain healthy bones?  In the final section of my interview with Dr. Nieves, you’ll get her insights.  Check back soon!

Resources:

Check with the National Institutes of Health for detailed information on the DASH diet.

For general information about osteoporosis, check the Bone Health section of the National Institutes of Health website and the website of the National Osteoporosis Foundation.