Are you aware that magnesium is a vital mineral that is involved in more than 300 bodily functions? Though there are several foods such as leafy greens, nuts, seeds, and whole grains that offer magnesium, the surprising part is that 48% of Americans do not consume enough amount of magnesium in their diet.
Whether Magnesium Good For Joint Pain? Explored!
In the article, we delve deep into whether magnesium is good for joint pain.
There are differing opinions on the effectiveness of magnesium in joint pain. According to some studies, magnesium is good for joint paint pain whereas there are others that say that magnesium may provide a placebo effect. Let’s check out the various viewpoints shared by experts about magnesium.
1. Magnesium Chloride Supports Joint Health
According to Pam Hartnett, a registered dietitian, and owner of The Vitality Dietitians in Ridgefield, Connecticut, inadequate magnesium consumption can lead to many health issues such as muscle weakness and cramps. She also said that magnesium chloride which comes in the form of lotions or oils is generally used tropically to support muscle and joint health. A magnesium salt, magnesium chloride is also available in supplement form.
2. Low Magnesium Intake Leads To Osteoarthritis-Induced Knee Pain
A study conducted by University of Minnesota doctors in February 2018 showed that people who consumed lower amounts of magnesium suffered from worse knee Osteoarthritis (OA) pain. It was especially found among subjects whose fiber intake was low. OA is the most common form of arthritis, also known by the names degenerative joint disease or “wear and tear” arthritis. The pain is generally experienced in the hands, hips, and knees.
3. Magnesium Cuts Down The Risk Of Knee Osteoarthritis-Related Fracture
A study published in the Journal of Medicine in 2019 says that higher consumption of magnesium every day was associated with a major reduction in the risk of fracture among patients with knee osteoarthritis. A study termed “Osteoarthritis Initiative” supports these findings. It says that women who meet the recommended daily intake (RDI) for magnesium are 27% less likely to face fragility fractures in the future.
4. Reduces Inflammation
As a result of arthritis, one may experience inflammation, and magnesium aids in reducing inflammation. In the case of people diagnosed with Rheumatoid arthritis (RA), an inflammatory and autoimmune disease, it affects the joints in their wrists, knees, and hands. Such patients also suffer from chronic pain. Once RA starts affecting the joints, they become inflamed. A study shows that women who consumed higher amounts of magnesium as part of their diets were less prone to RA. It may be due to the anti-inflammatory properties of magnesium.
5. Offers Relief From Muscle Pain
Fibromyalgia is a chronic disorder in which the patient experiences pain and tenderness throughout the body. According to one study, it was observed that fibromyalgia patients who consumed 300 mg of magnesium daily had reduced “tender points” after eight weeks. However, more studies are needed to substantiate this finding.
6. Magnesium Glycinate May Be Effective In Treating RA
Magnesium glycinate is nothing but a combination of magnesium and glycine. According to some studies, glycine supplementation by itself can provide relief from many inflammatory features of rheumatoid arthritis (RA). However, more studies are needed to prove its effectiveness.
Recommended Daily Intake Of Magnesium Among US Adults
Let’s quickly go through the daily amount of magnesium recommended for U.S. adults. Keep in mind that these numbers are higher among pregnant or lactating females.
- Males between 19 to 30 years of age are recommended to consume 400 milligrams.
- Males who are 31 and above are advised to take 420 milligrams.
- For females between 19 to 30 years of age, the recommended amount is 310 milligrams.
- In the case of females who are 31 years and above, the recommended quantity of intake is 320 milligrams.
Hope the article unveils the lesser-known benefits of magnesium in treating joint pain. However, before consuming a magnesium supplement, it is quite essential to consult with your doctor.
The reason is that the right dosage of magnesium for your age and health status is important. Also, choose a high-quality magnesium product without additives and follow the product label’s instructions carefully.