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Magnesium for Joint Health & Osteoarthritis (Arthritis)


Magnesium for Joint Health & Osteoarthritis (Arthritis) - InterPlexus Supplements

 

Do you have friends or family members who struggle with painful joints? Do you want to boost your joint health while they are still healthy? Then this blog post is for you!

Sadly, most people don’t think about the health of their joints until they begin to hurt!

The supplements most commonly used to support strong, healthy joints include collagen, omega-3 fatty acids, and anti-inflammatory herbs, but what about magnesium?

Evidence suggests magnesium supplementation also supports healthy joints and could even be beneficial to those who already have joint pain due to a condition called osteoarthritis. This blog post will review the many supportive benefits of magnesium for joint health in honor of World Arthritis Day.

 

Magnesium for Joint Health & Osteoarthritis (Arthritis) - InterPlexus Supplements

What is a Synovial Joint?

A joint is present in an area where two bones make contact. Joints are stabilized by muscles, and include connective tissue and bones. There are three main types of joints – fibrous, cartilaginous, and synovial. This blog will focus on synovial joints, which include the elbow, knee, and ankle joints.1

The knee joint is located where the large thigh bone (femur) meets the leg bone (tibia). As you can see in the picture below, a healthy knee joint includes bones, ligaments, synovial membranes that produce synovial fluid, and cartilage.

 

Magnesium for Joint Health & Osteoarthritis (Arthritis) - InterPlexus Supplements

Osteoarthritis

Osteoarthritis is the most common form of arthritis that affects the synovial joints. Osteoarthritis (OA) develops from gradual cartilage damage and thinning due to “wear and tear.” OA is more common in older than younger individuals and affects 14.8% of the global population older than 30 years of age.1,2

Approximately 595 million people were affected by OA globally in 2020, and over 1 billion will have OA by 2050.2

The cartilage degradation process itself does not cause pain because the cartilage lacks nerves. But, joint pain eventually begins due to the thinning of the cushioning cartilage, which then stimulates nerves in nearby areas to produce pain. OA also leads to the increased production of synovial fluid, thus causing internal swelling, joint pain, and stiffness. Eventually, OA can cause a very painful “bone on bone” condition. Bones have many nerves that can create excruciating pain signals.1

Magnesium for Joint Health & Osteoarthritis (Arthritis) - InterPlexus Supplements

The Effects of Magnesium on Osteoarthritis & Joint Health

Research confirms there is an inverse correlation between magnesium levels and the development of osteoarthritis (OA), which means those with a higher serum magnesium level are less likely to develop OA. A study that included 2855 participants concluded that higher magnesium concentrations are associated with less radiographic evidence of OA in the knee.3

Another group of researchers looked at the association between OA of the spine and magnesium levels. Just like in the knee, the presence of OA in the spine significantly and directly correlates with a lower magnesium level in the blood.4

Cohort studies demonstrate a correlation between lower dietary magnesium intake and increased pain and worsened function in the participants with knee OA. While research studies show an effect of magnesium on OA, researchers have struggled to determine how magnesium beneficially affects OA.3

Animal studies show the injection of magnesium into a knee joint with OA relieves pain and slows down the development of cartilage damage. The magnesium promotes the formation of new chondrocytes, which are the specialized cells that produce healthy cartilage.3 Evidence also suggests the magnesium injections stimulate the current chondrocytes to live longer and form new healthy cartilage within approximately two weeks.3,4

Magnesium for Joint Health & Osteoarthritis (Arthritis) - InterPlexus Supplements

When researchers directly compared the injection of saline with the injection of magnesium into a synovial joint, they discovered the degree of cartilage degeneration was significantly lower after the injection of the magnesium.3

Magnesium is required for optimal cellular function and the production of cellular energy. In general, low magnesium levels induce a phenomenon known as cellular senescence, which is biological aging.3 A magnesium deficiency is also associated with elevated levels of inflammatory markers, including C-reactive protein, interleukin-6, NFκB, and tumor necrosis factor-α.5,6

Interleukin-6 is clearly associated with OA since animal studies show the inhibition of the interleukin-6 signaling pathway alleviates OA. Magnesium inhibits the interleukin-6 signaling pathway in the cartilage and synovial tissues.5

A low magnesium level can also activate immune cells, including macrophages and neutrophils, to strengthen the inflammatory response. Therefore, low magnesium status could contribute to the development and progression of OA via inflammatory and immune mechanisms. Magnesium deficiency is also associated with delayed bone differentiation and formation.5

Researchers also suspect magnesium might support healthy joints via its effects on the gut microbiome. Research shows low dietary magnesium intake leads to a reduction in beneficial Bifidobacteria, which then increases systemic inflammation and the development of OA. The loss of microbial diversity in the gut microbiome is associated with increased frailty in elderly individuals.3

Researchers hypothesize the combination of probiotics, prebiotics, and magnesium could be a potential therapeutic strategy for the prevention and treatment of OA.3

Magnesium for Joint Health & Osteoarthritis (Arthritis) - Inter Plexus Supplements

In summary, magnesium supports healthy joints by:

  • Extending the lifespan of the cells that produce new and healthy cartilage
  • Strengthening bones
  • Inhibiting the destruction of cartilage
  • Supporting healthy cellular function and cellular energy production
  • Boosting the formation of new cartilage
  • Modulating a healthy gut microbiome
  • Slowing down cellular aging
  • Reducing the production of inflammatory cytokines and neurotransmitters
  • Alleviating pain3-5
Magnesium for Joint Health & Osteoarthritis (Arthritis) - Inter Plexus Supplements

What is the Best Supplement Dose of Magnesium to Support Joint Health?

While research suggests magnesium supports healthy joints, too much of a good thing can be bad! Research shows the beneficial effects of magnesium do have an upper limit since excessive magnesium can inhibit cartilage formation.3 Fortunately, a cross-sectional study was conducted by Veronese et al. to determine the effects of a specific dose of magnesium on knee OA. The study determined a 100 mg increase in daily magnesium intake significantly boosted the cartilage volume and thickness of the knee joint surfaces in those with OA of the knee.7

The current Recommended Daily Allowance (RDA) for magnesium is 320 mg for non-pregnant women ages 31 and older. For men, the RDA for magnesium is 420 mg for ages 31 and older. Good sources of dietary magnesium include pumpkin seeds, almonds, cashews, black beans, and chia seeds. Magnesium supplementation can also be considered if dietary intake is insufficient.8

Always consult with a healthcare professional before beginning a new supplement routine, especially if you take medications or have underlying health conditions.

Magnesium for Joint Health & Osteoarthritis (Arthritis) - InterPlexus Supplements

InterPlexus Supplements that Support Healthy Joints*

Magnesium3 supplement from InterPlexus offers three forms of magnesium for optimal absorption and maximum bioavailability. Magnesium3 supports joint health while minimizing the risk of uncomfortable side effects by offering 106 mg of elemental magnesium per capsule.*

Magnesium3 TM supplement from InterPlexus offers three forms of magnesium for optimal absorption and maximum bioavailability. Magnesium3 supports joint health while minimizing the risk of uncomfortable side effects by offering 106 mg of elemental magnesium per capsule.*

Our Fura-Mag supplement offers a healthy 99 mg dose of highly bioavailable magnesium from magnesium fumarate to support increased cartilage volume and thickness in synovial joints.*

Our Fura-Mag TM supplement offers a healthy 99 mg dose of highly bioavailable magnesium from magnesium fumarate to support increased cartilage volume and thickness in synovial joints.*

Always consult with a healthcare professional before beginning a new supplement regimen, especially if you take medications or have underlying health conditions.

References:

  1. Juneja P, Munjal A, Hubbard JB. Anatomy, Joints. [Updated 2024 Apr 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507893/
  2. GBD 2021 Osteoarthritis Collaborators. Global, regional, and national burden of osteoarthritis, 1990-2020 and projections to 2050: a systematic analysis for the Global Burden of Disease Study 2021Lancet Rheumatol. 2023;5(9):e508-e522. doi:10.1016/S2665-9913(23)00163-7
  3. Kuang X, Chiou J, Lo K, Wen C. Magnesium in joint health and osteoarthritisNutr Res. 2021;90:24-35. doi:10.1016/j.nutres.2021.03.002
  4. Jakoniuk M, Kochanowicz J, Lankau A, et al. Concentration of Selected Macronutrients and Toxic Elements in the Blood in Relation to Pain Severity and Hydrogen Magnetic Resonance Spectroscopy in People with Osteoarthritis of the SpineInt J Environ Res Public Health. 2022;19(18):11377. doi:10.3390/ijerph191811377
  5. Li G, Cheng T, Yu X. The Impact of Trace Elements on OsteoarthritisFront Med (Lausanne). 2021;8:771297. doi:10.3389/fmed.2021.771297
  6. Pinto ACMD, de Melo Nunes R, de Freitas Carvalho WV, et al. Systemic and local antiinflammatory effect of magnesium chloride in experimental arthritisAdv Rheumatol. 2024;64(1):6. doi:10.1186/s42358-023-00346-8
  7. Zhang Q, Yao Y, Chen Y, et al. A Retrospective Study of Biological Risk Factors Associated with Primary Knee Osteoarthritis and the Development of a Nomogram ModelInt J Gen Med. 2024;17:1405-1417. doi:10.2147/IJGM.S454664
  8. Office of dietary supplements - magnesium. NIH Office of Dietary Supplements. June 2, 2022. Accessed June 4, 2024. https://ods.od.nih.gov/factsheets/magnesium-healthprofessional/.

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