Your bones and the menopause, spoiler: this is not a love story
Your bones are arguably one of the most important foundations of your body's health, yet because they're hidden away, we tend to ghost them a little (lol). As we age and produce less oestrogen, especially during and after menopause, our bone density naturally decreases. The science is brutal: women can lose up to half of their bone strength in the first 10 years after menopause, putting us at a higher risk of fractures and conditions like osteoporosis.
Why are we trying to make bones sexy?
While exploring magnesium's more familiar (and marketable) benefits, like relaxation, energy balance, and muscle recovery, we uncovered its crucial role in bone health. Research shows that low magnesium levels can weaken bones, increasing the risk of fractures and conditions like osteoporosis as we age.
So, what’s the plan? How do we give our bones a little love? Vitamins for bone health, of course!
You probably already know about vitamin D and bone health (thank you, 90s cereal ads). Vitamin D helps our bodies absorb calcium and supports bone mineralisation. As we age and our bone-building process slows, supplementing vitamin D can help balance the cells that build bone (osteoblasts) and reduce the ones that break it down (osteoclasts).
Finally, some romance: vitamin D needs magnesium to be fully activated in the body. Without enough magnesium, your body can't properly metabolise vitamin D. Together, they're the ultimate support system for strong, healthy bones.
The science actually is compelling: people with low magnesium levels are over nine times more likely to experience bone fractures than those with normal levels. And in reverse, higher magnesium levels are linked to greater bone density as we age.
This isn't new to those in bone health, something I learned through my mum's recovery experience. She's bouncing back from knee surgery at lightning speed. As soon as she could move, her surgeon told her to start taking magnesium and vitamin D to support recovery. Bone doctors don't lie (we hope).
So, when I said bone health is sexy...
It's because sexy looks different when you know better. Let's not get into all the things we've been sold as "sexy" that really aren't.
Sexy is being able to move well for as long as possible and not worrying about osteoporosis or the risk of fractures as you age.
Here's how to look after your bones:
If you're already taking magnesium and vitamin D, you're off to a great start. These are some of the recommendations from the National Osteoporosis Foundation, with magnesium added in for good reason:
- Calcium: Aim for at least 1,200 mg/day. Good stuff: yoghurt, leafy greens.
- Vitamin D: 800–1,000 IU daily (supplement for a simple life).
- Weight-bearing exercise: Movements that load your bones—like walking, strength training, or dancing (actually).
- Muscle-strengthening routines: Build strength to stay steady and reduce your risk of falls and fractures.
- The usual: Cut back on smoking and booze.
- Magnesium: We told you this already, but, magnesium helps activate vitamin D and supports stronger bones.
You might not give yourself the dopamine hit every day when you look after your bone health. This, friends, is all about the long game. Living well is pretty sexy.
