8 reasons your bones and muscles need magnesium as much as calcium

Magnesium is essential for bone health, muscle recovery, and energy. If you are low on it, you’ll notice cramps, fatigue, and slower recovery, says dietitian and diabetes educator Dr Archana Batra, Gurugram. “Athletes, older adults,  and even busy professionals, who live on processed foods,  may be especially vulnerable to deficiency,” she says.

Also read | 10 reasons to add magnesium to your diet: Manage blood sugar, blood pressure levels with these superfoods

When does magnesium matter most?

Magnesium is important every day, but especially after exercise, during stressful times, and as you age. “Post workout-programmes, restless nights or feeling wiped out despite rest, can all be signs that your magnesium intake is low. Gradually, ignoring it may weaken your bones, raise inflammation,  and increase fracture risks,” says Batra.

Where can you find it?

You can find magnesium in every day foods like almonds, spinach, pumpkin seeds, avocados, bananas, and even dark chocolate. Batra informs that unlike  supplements that many people rush to buy, food sources are gentle, balanced, and easily absorbed. A small handful of nuts or a spinach rich meal can go along way.

Also read | 8 signs you need magnesium supplements in your diet

Why is magnesium overlooked?

Calcium often steals the spotlight because it’s directly linked with bone health, and fibre is praised for digestion. “Magnesium, on the other hand, works silently in the background. However, without it, calcium can end up in the wrong places like arteries or soft tissues instead of strengthening bones,” she adds.

How exactly does magnesium help?

Here are 8 powerful ways magnesium supports your body:

• Guides calcium: It ensures calcium strengthens bones, instead of building up in soft tissues.


• Keeps bones strong: It activates calcitonin hormone that preserves bone structure and reduces fracture risks.


• Stops painful cramps: Relaxes muscles, and nerves, which prevents stiffness and sudden spasms.


• Calms inflammation: Reduces exercise related weakness, helping muscles bounce back faster.


• Fuels energy production: Every cell needs magnesium to create ATP, your body's energy currency.


• Fights fatigue: Clears oxidative stress, so you regain energy after exertion


• Supports muscle growth: It helps in protein synthesis, the process of repairing and building muscles.


• Maintains hydration balance: Works with sodium, potassium, and calcium to keep electrolytes steady, reducing dehydration and weakness.