What Magnesium Supplement is Good for Bones?

October 15, 2025 •

3 min read

According to the National Institutes of Health, approximately 45% of Americans do not meet the recommended daily intake for magnesium. This deficiency is a significant concern for skeletal health, as studies show a clear link between low magnesium levels and decreased bone mineral density. The question is, what magnesium supplement is good for bones?

Quick Summary

Several magnesium forms, including citrate and glycinate, are excellent for supporting bone health due to high bioavailability. The choice depends on individual tolerance and health goals, as some forms may cause digestive issues. Adequate intake is vital for proper bone formation and mineral density.

Key Points

High Bioavailability is Key: Supplements like magnesium glycinate, malate, and citrate are highly bioavailable, ensuring your body can efficiently absorb and use the mineral for bone health.
Supports Vitamin D Activation: Magnesium is a critical cofactor for activating Vitamin D, which in turn helps the body absorb calcium, a vital component of bone structure.
Glycinate is Gentle: Magnesium glycinate is a gentle option for those with sensitive digestive systems, as it is less likely to cause the laxative side effects associated with other forms.
Citrate Offers Dual Benefits: For individuals who experience both magnesium deficiency and occasional constipation, magnesium citrate can be a beneficial choice due to its mild laxative properties.
Avoid Low-Bioavailability Forms: Magnesium oxide is not the best choice for improving bone mineral density due to its poor absorption rate, despite being used in some studies.
Consult a Doctor for Personalized Advice: Your healthcare provider can help you determine the right magnesium form and dosage for your specific health needs and supplement regimen.

The Crucial Role of Magnesium in Bone Health

Magnesium is often overshadowed by calcium when discussing bone health, but it is an equally critical mineral. Approximately 50-60% of the body's total magnesium is stored in the bones, contributing to their structural integrity. A magnesium deficiency can have detrimental effects on skeletal health in both direct and indirect ways. Directly, low magnesium levels can impair the formation of new bone crystals and alter the balance between bone-building cells (osteoblasts) and bone-resorbing cells (osteoclasts). Indirectly, magnesium is essential for activating Vitamin D, which is necessary for calcium absorption. It also influences the levels of parathyroid hormone, a key regulator of bone metabolism. Correcting a magnesium deficiency can lead to improved bone mineral density (BMD) and a reduced risk of fractures, especially in at-risk populations like postmenopausal women.

Popular Magnesium Supplements for Bone Support

Not all magnesium supplements are created equal, and their effectiveness can vary based on bioavailability and potential side effects. Choosing the right form depends on your specific health needs and tolerance. Below are some of the most commonly recommended magnesium supplements for supporting bone health.

Magnesium Citrate

Magnesium citrate is a popular and highly bioavailable form of magnesium, meaning the body absorbs it easily. It is formed by combining magnesium with citric acid. This form is particularly effective at raising magnesium levels in the body, and studies have shown it can support bone density. However, it is also known for its laxative effect and is often used to treat constipation, which might not be desirable for some users.

Magnesium Glycinate

Magnesium glycinate is a chelated form, meaning magnesium is bound to the amino acid glycine. This makes it highly absorbable and gentle on the stomach, with a lower risk of causing digestive upset compared to other forms like citrate or oxide. While it's frequently promoted for its calming properties, its high bioavailability makes it an excellent choice for general magnesium repletion, which is essential for healthy bones.

Magnesium Malate

Magnesium malate is a combination of magnesium and malic acid. This form is also well-tolerated and highly bioavailable. Some evidence suggests it may be beneficial for managing muscle pain and fatigue, but research specifically targeting its effects on bone density is limited. Its high absorption rate, however, ensures effective delivery of the mineral, supporting the body's overall magnesium status.

Magnesium Oxide

Magnesium oxide is a less bioavailable form of magnesium compared to chelated options like glycinate or citrate. This means a smaller percentage of the magnesium is absorbed by the body. Because it is poorly absorbed, it can be more prone to causing digestive issues like diarrhea. While some studies have used magnesium oxide and shown benefits for bone mineral density, its low absorption rate means a higher dose may be needed to achieve the desired effect.

Making an Informed Choice

Selecting the best magnesium supplement for bones requires considering bioavailability, tolerance, and specific health goals. For instance, if you are also looking for a calming effect, glycinate might be a good fit. If you need help with occasional constipation, citrate serves a dual purpose. For maximizing absorption without gastrointestinal side effects, malate or glycinate are often preferred. It's crucial to consult a healthcare professional to determine the most appropriate type and dosage for your needs.

Comparison of Magnesium Supplements for Bone Health


Feature	Magnesium Citrate	Magnesium Glycinate	Magnesium Malate	Magnesium Oxide
Bioavailability	High	Very High	High	Low
Bone Health Support	Effective	Effective (via overall repletion)	Effective (via overall repletion)	Shown to be beneficial in some studies
Gastrointestinal Effects	Mild laxative effect is common	Gentle on the stomach	Generally well-tolerated	Stronger laxative effect is common
Other Uses	Constipation relief	Relaxation, sleep support, anxiety	Muscle pain and fatigue	Heartburn relief, short-term constipation

Conclusion: Which Supplement is Good for Bones?

Ultimately, the best magnesium supplement for bones is the one that is well-tolerated, effectively absorbed, and taken consistently. While research indicates that several forms, including citrate, carbonate, and oxide, can support bone mineral density, highly bioavailable options like magnesium glycinate and magnesium malate are excellent choices for ensuring adequate absorption with fewer side effects. Magnesium citrate also remains a solid option, particularly if mild constipation relief is a secondary benefit. To achieve optimal bone health, a balanced approach is recommended, combining a magnesium-rich diet with a suitable supplement and discussing your choice with a healthcare provider. Magnesium's synergistic relationship with calcium and vitamin D means a holistic strategy is key to maintaining strong, healthy bones throughout life.

Frequently Asked Questions

Magnesium is vital for healthy bones. It is a structural component of bone tissue and helps regulate bone-building and bone-resorbing cells. It also activates Vitamin D, which is essential for calcium absorption, and modulates parathyroid hormone, both of which are crucial for maintaining bone homeostasis.

Both magnesium glycinate and citrate are effective for bone health due to high bioavailability. However, glycinate is often preferred for general supplementation as it is gentler on the stomach and less likely to cause a laxative effect. Citrate is a good option if mild constipation relief is also desired.

Yes, several population-based studies and interventions suggest that increasing magnesium intake, either through diet or supplements, can lead to higher bone mineral density, particularly in postmenopausal and older women.

The Recommended Dietary Allowance (RDA) for adult women is 310-320 mg/day, and for adult men, it is 400-420 mg/day. These recommendations cover all sources, including food and supplements. It is best to consult a healthcare provider for personalized recommendations.

While it's best to prioritize dietary sources like leafy greens, nuts, seeds, and whole grains, many people in Western countries do not meet the recommended intake through food alone due to a diet high in processed foods. Supplements can help fill this nutritional gap.

The most common side effect is gastrointestinal upset, especially with high doses or poorly absorbed forms like magnesium oxide. Diarrhea, nausea, and abdominal cramping can occur. It is important not to exceed the recommended dosage without medical supervision.

Increasing bone mineral density is a gradual process. While some studies have shown changes in bone turnover markers within a few months, significant changes in bone density take much longer. Consistent, long-term supplementation, alongside other bone-supporting nutrients like calcium and vitamin D, is key.