One of magnesium's most important jobs is making sure your bones are strong: 60% of the magnesium in your body is in your bones and teeth. Some studies have shown that not having enough magnesium can lead to inflammation, which can increase your risk of chronic diseases.
If you have arthritis, you're probably already familiar with bone health and inflammation. This article will go over what research says about whether magnesium is helpful for people with arthritis.
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Types of Magnesium for Bone Health
There are many types of magnesium supplements, each with potential benefits. The following forms of magnesium may help reduce arthritic inflammation and pain.
A Word From Verywell
Magnesium is a mineral that offers a wide variety of benefits, from relief of muscle cramps and headaches to improvement of mood and sleep.
— STELLA BARD, MD, MEDICAL EXPERT BOARD
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Magnesium Glycinate
Magnesium glycinate is made by combining magnesium with glycine. Glycine is an essential amino acid with potent antioxidant and anti-inflammatory properties that is used to treat cancer, diabetes, and several inflammatory diseases.
Some evidence suggests that glycine supplementation by itself can ease several inflammatory features of rheumatoid arthritis (RA). More research is needed to study this effect in humans with RA.
Magnesium Citrate
Magnesium citrate is made by combining magnesium with citric acid. Citric acid is an organic compound found in citrus fruits. When combined with minerals such as magnesium, citric acid enhances bioavailability, increasing the mineral's absorption into the bloodstream.
Few studies have examined the effects of magnesium citrate on bone loss in people with osteoporosis. One study found that high doses of magnesium citrate (1,830 mg per day) can reduce the rate of bone loss in post-menopausal women with osteoporosis.
The results are promising, but more research is needed to determine if high doses of magnesium can be effective for preventing osteoporosis.
Magnesium Malate
Magnesium malate is made by combining magnesium with malic acid. Malic acid is an organic compound found in certain fruits and wines. Binding magnesium to malic acid helps your body absorb it better. Malic acid is also known to enhance antioxidant activity, which reduces inflammation.
Malic acid is known for its ability to reduce fatigue, which is a common symptom in many types of arthritis, especially fibromyalgia.
Magnesium Taurate
Magnesium taurate is made by combining magnesium with taurine. Taurine is an amino acid produced naturally in the body that supports immune health and nerve function. Due to its anti-inflammatory and antioxidant effects, taurine is even being studied as a potential treatment for various inflammatory diseases, including rheumatoid arthritis and osteoarthritis.
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Benefits of Magnesium for Arthritis
Magnesium supplements by themselves are unlikely to prevent or cure arthritis. Nonetheless, there is strong evidence in support of magnesium for treating arthritis-related inflammation and pain and reducing arthritis complications in the future.
Maintains Joint Cartilage
The progressive breakdown of cartilage (connective tissue that protects joints and bones) is a distinguishing feature of osteoarthritis (OA).
Adequate magnesium levels prevent cartilage breakdown and prevent cytokine storms, which are inflammatory immune responses in which the body attacks its own cells and tissues, including cartilage.
Some researchers believe that magnesium may be so effective at protecting cartilage that the mineral could even be used as a clinical treatment for OA.
Strengthens Bones
Having enough magnesium in your body is necessary for bone density and bone development. This is important since people with certain types of arthritis have a higher risk of bone breaks (fractures).
Some research has shown that magnesium might help lower the risk of arthritis and bone fractures. For example, one study called the "Osteoarthritis Initiative" found that women who meet the recommended daily intake (RDI) for magnesium are approximately 27% less likely to experience fragility fractures in the future.
Reduces Inflammation
Arthritis causes inflammation in the body. Magnesium is known to reduce inflammation. Research has shown that the mineral may help people with inflammatory forms of arthritis.
Rheumatoid arthritis (RA) is an inflammatory and autoimmune disease. It affects the joints in the knees, wrists, and hands. People with RA often have chronic pain.
When RA affects the joints, they become inflamed. The inflammation can damage joint tissue over time. The lungs, heart, and eyes can also be affected by RA.
One study found that women who had higher amounts of magnesium in their diets were less likely to get RA. This could be because magnesium has anti-inflammatory properties.
Eases Muscle Pain
Magnesium supplements are commonly used in clinical practice for easing acute and chronic muscle pain. Specifically, magnesium is thought to relax muscles and nerves and reduce pain intensity.
Magnesium deficiency is closely linked to muscle pain, fatigue, sleep difficulties, and anxiety, all of which are common symptoms of fibromyalgia. A small body of research supports the use of magnesium for fibromyalgia pain.
One such study showed that people with fibromyalgia who took 300 mg of magnesium per day had reduced "tender points" after eight weeks. More research is needed to confirm these results.
Boosts Immune Function
Magnesium is crucial for a healthy immune system, as it improves your white blood cells' ability to find and fight germs. Additionally, low magnesium levels can trigger cytokine storms.
Cytokine storms are thought to play a key role in the development of various autoimmune diseases, including rheumatoid arthritis.
Low Magnesium Intake and Deficiency
Many Americans do not get enough magnesium in their diets. Studies have shown that about 65% of females between the ages of 19 and 30 and 48% of those between the ages of 30 and 50 consume less than the recommended dietary allowance of magnesium.
If you don't get enough magnesium in your diet, you can become deficient. There are also other factors that can lead to magnesium deficiency, including:
- Consuming a lot of alcohol
- Caffeine
- A high-fat, high-sugar diet
- Kidney failure
- Gastrointestinal disorders (e.g. Crohn's disease, ulcerative colitis)
- Medications (e.g. proton pump inhibitors, diuretics)
Signs of magnesium deficiency include:
- Muscle weakness
- Irritability
- Anxiety
- Depression
- Inflammation
- Nausea
- Fatigue
- Loss of appetite
- Hypertension
- Stroke
- Numbness
- Nerve damage
- Fatigue
What Happens If You Don't Get Enough Magnesium?
Dosage of Magnesium for Joint Health
The National Institutes of Health (NIH) sets recommendations for daily intake of different nutrients, including magnesium.
| Magnesium Daily Intake Recommendations | ||||
|---|---|---|---|---|
| Age | Male | Female | Pregnancy | Lactation |
| Birth to 6 Months | 30 mg | 30 mg | ||
| 7-12 months | 75 mg | 75 mg | ||
| 1-3 years | 80 mg | 80 mg | ||
| 4-8 years | 130 mg | 130 mg | ||
| 9-13 years | 240 mg | 240 mg | ||
| 14-18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19-30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31-50 + years | 420 mg | 320 mg | 360 mg | 320 mg |
There are no official recommendations for how much magnesium to take specifically to relieve joint pain. But, since around half of Americans consume less than the RDI for magnesium, ensuring you meet the RDI for your age is a great place to start.
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Risks and Side Effects
If you have too much magnesium in your blood it's called hypermagnesemia. Having too much magnesium in the body can cause side effects.
Symptoms of having too much magnesium include:
- Vomiting
- Muscle weakness, reduced muscle tone (flaccid paralysis)
- Loss of appetite
- Numbness
- Stroke
- Kidney disease
- Seizures
How Magnesium Levels Are Tested
Summary
The body needs magnesium to function. Many parts of the body, from the nerves to the bones, need magnesium to work.
One of the things magnesium can do is reduce inflammation. For this reason, it might help some people with certain kinds of arthritis.
Magnesium can come from foods and/or supplements. Being deficient in magnesium can cause symptoms, but so can having too much magnesium.
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20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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By Yvelette Stines
Stines is a Michigan-based health writer, book author, and communications specialist.
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