Magnesium and Phosphorus: Benefits, Risks, Dosage

Magnesium and phosphorus are important minerals that help numerous bodily capabilities, together with vitality manufacturing, bone upkeep, and nerve signaling.

Since your physique cannot make these minerals by itself, it’s essential get them from meals or dietary supplements.

Magnesium and phosphorus are minerals that assist preserve your physique sturdy and functioning correctly. These important vitamins help:

• Bone reworking: Magnesium and phosphorus help bone development, restore, and upkeep. Your bones continuously renew themselves in a course of referred to as reworking, the place outdated tissue is damaged down and changed. Magnesium and phosphorus help this course of by stimulating cells in your bones referred to as osteoblasts and osteoclasts. Osteoblasts assist construct bone, and osteoclasts assist break it down.
• Tooth energy: Magnesium and phosphorus additionally assist construct and preserve sturdy enamel. Phosphorus and calcium create hydroxyapatite, the first materials in tooth enamel, the exhausting outer layer that protects the inside tooth from harm. Magnesium additionally helps to type sturdy tooth enamel and stop tooth decay.
• Nerve signaling: Magnesium and phosphorus assist your nerves work correctly by carrying indicators by way of your nervous system. Magnesium helps ship messages out of your mind to your muscle tissues and nerves, which management motion.
• Muscle motion: Magnesium is important for muscle contraction and leisure. About 30% of the magnesium in your physique is present in your muscle tissues. Magnesium and phosphorus additionally give vitality to your cells, serving to your muscle tissues transfer.

About 60% of the magnesium in your physique is present in your bones. As you age, this quantity can drop as little as about 10%, making it vital to incorporate magnesium in your weight loss plan or complement routine.

Virtually 85% of phosphorus saved in your physique is present in bones and enamel.

An imbalance of magnesium can have an effect on your bones, coronary heart, and general well being.

Low magnesium ranges can cut back bone density (thickness and energy), rising your threat of fractures. An excessive amount of magnesium may make bones weaker.

Too little magnesium may weaken your enamel and gums, resulting in free enamel and early tooth loss.

Magnesium is vital for coronary heart well being, and low ranges can result in hypertension, excessive blood sugar, and elevated irritation in your physique. All of those elevate your threat of cardiovascular (coronary heart) illness.

Individuals with kidney illness might have magnesium ranges which might be both too excessive or too low, relying on how nicely the kidneys take away extra magnesium from the physique by way of urine.

Phosphorus is important for sturdy bones and enamel, however an imbalance could cause issues. Low phosphorus ranges can result in osteomalacia (weak, tender bones in adults), rickets (a bone illness in kids brought on by vitamin deficiency), and stunted development in kids.

An excessive amount of phosphorus will also be dangerous. It may cease broken bones from therapeutic and result in coronary heart illness by stiffening blood vessels and coronary heart muscle tissues, making it more durable to your blood to flow into correctly.

Magnesium and phosphorus are utilized in drugs and dietary supplements to deal with, handle, or stop sure well being situations.

Low magnesium ranges are widespread in individuals with alcohol use dysfunction, gastrointestinal issues, and kind 2 diabetes. Low phosphorus ranges are uncommon in the USA, as most individuals receive sufficient by way of their weight loss plan. Nevertheless, sure medical situations could cause low phosphorus ranges.

Magnesium and phosphorus will help:

• Keep and enhance bone well being: Magnesium and phosphorus can enhance bone mineral density (energy), assist preserve bone breakdown and development, and decrease the chance of fractures.
• Keep nerve and muscle well being: These minerals assist your muscle tissues contract and calm down, whereas additionally serving to to ship messages out of your mind to different areas of your physique.
• Deal with different mineral imbalances: Sustaining regular magnesium and phosphorus ranges will help stability different minerals in your physique. For instance, magnesium and phosphorus immediately have an effect on your calcium ranges.
• Relieve constipation: Sure magnesium and phosphorus dietary supplements will help relieve constipation by bringing water to your intestines and softening stool (poop).
• Forestall kidney stones: Sure forms of magnesium and phosphorus, together with potassium phosphate, might assist stop the event of kidney stones.

If you’re experiencing any of the abovementioned well being situations or have low magnesium and/or phosphorus ranges, your healthcare supplier might suggest that you just take a number of dietary supplements.

There is no such thing as a clear proof that taking magnesium and phosphorus collectively gives additional advantages past what every supplies individually. Nevertheless, sustaining correct ranges of each is important to your general well being.

If in case you have low ranges of each minerals, dietary supplements will help restore stability. Nevertheless, you should not take them on the identical time; doing this could cut back absorption.

Dosage Pointers

The precise dosage will depend on components like age, intercourse, being pregnant, and general nutrient consumption. The Advisable Dietary Allowances (RDAs) are:

• Magnesium: 310–420 milligrams for adults, relying on age and being pregnant standing
• Phosphorus: 700 milligrams for all adults

Your healthcare supplier will help decide one of the best dosage primarily based in your wants.

Potential Drug and Complement Interactions

Earlier than taking magnesium or phosphorus dietary supplements, seek the advice of your healthcare supplier, particularly for those who take drugs which will work together with these minerals.

Medicines which will work together with magnesium embody:

• Bisphosphonates: Magnesium can cut back your absorption of osteoporosis drugs resembling Fosamax and Binosto.
• Antibiotics: Antibiotics, together with tetracyclines and quinolones, shouldn’t be taken with magnesium, as it will probably intrude with their absorption.
• Diuretics: Some diuretics, resembling Midamor or Aldactone, cut back the quantity of magnesium excreted by way of urine. This may result in dangerously excessive ranges when mixed with magnesium dietary supplements.

Medicines and dietary supplements which will work together with phosphorus embody:

• Balversa (erdafitinib): This medicine could cause dangerously excessive phosphate ranges.
• Bisphosphonates: As a result of phosphate and bisphosphonates each decrease calcium ranges, taking them collectively could cause a calcium imbalance.
• Calcium and iron: Phosphate can bind to calcium and iron, decreasing their absorption. Taking phosphate at the very least two hours aside from these minerals is mostly beneficial.

Magnesium and phosphorus assist preserve your bones, muscle tissues, nerves, and vitality ranges wholesome.

Some well being situations, resembling kidney illness, kind 2 diabetes, and gastrointestinal issues, can have an effect on your ranges of magnesium and phosphorus.

Speak to your healthcare supplier if you’re excited by magnesium or phosphorus dietary supplements. They will test your ranges to find out if dietary supplements could be useful for you.