Bone spurs are a common condition that can affect individuals of any age, sex or activity level. These small projections protruding from your bones can form in your feet, heels, spine, neck and most joints in your body. To help prevent bone spurs, adequate nutrition is necessary, including an adequate supply of magnesium.
Bone Spurs
According to MayoClinic.com, bone spurs -- also referred to as osteophytes -- are bony projections that develop along the ends of your bones. Bone spurs themselves are not painful, but they can cause pain to surrounding structures -- including nerves and bones -- by rubbing against them. Bone spurs often form at joints but can also be found where tendons and ligaments connect with your bones. Bone spurs can also form in your spinal column.
Osteophytes often form as the result of arthritis, spinal stenosis, plantar fasciitis or diffuse idiopathic skeletal hyperostosis. Common treatment for bone spurs includes medication or surgery if your bone spur causes you pain. Many bone spurs cause no pain at all.
Magnesium
According to the University of Maryland Medical Center, magnesium is essential to every organ in the body as well as your teeth and bones. Magnesium is a mineral that helps to activate enzymes, produce energy and regulate calcium, copper, zinc, vitamin D and potassium levels throughout the body. According to "The Vitamin Book," nearly 50 percent of magnesium is found in your bones.
Magnesium helps your bones to properly use and absorb calcium and vitamin D. Calcium -- the most abundant mineral in the body -- is essential for the development, growth and maintenance of strong, healthy bones. A lack of calcium has been known to cause bone spurs. Vitamin D -- or the sunshine vitamin -- is also important in the prevention of bone spurs. Vitamin D is essential in helping your body to properly use and absorb calcium.
Magnesium Sources
You can obtain magnesium through a variety of dietary sources. Sources of magnesium include tofu, whole grains, wheat bran, oatmeal, green vegetables, peanuts, beet greens, pistachios, spinach, soybean flour, almonds, cashews, walnuts, baked potatoes, cocoa powder and peanuts. Magnesium can also be taken as a supplement if your health-care provider determines you are not receiving enough.
Magnesium Dosages
To avoid bone spurs, follow the recommended daily allowance (RDA) for magnesium. Infants and children up to age 3 should consume 40 to 80 mg daily. Children between the ages of 4 and 6 need 120 mg per day. Children 7 to 10 need 170 mg per day. Adolescent and adult males should consume between 270 and 400 mg per day. Females -- adolescents and adults -- need 280 to 300 mg per day. Pregnant females should consume 320 mg per day. Females who are breastfeeding should consume 340 to 335 mg each day.
References
- "The Vitamin Book": Harold M. Silverman, Joseph Romano and Gary Elmer; 2003
- MayoClinic.com: Bone Spurs; Jan. 5, 2010
- University of Maryland Medical Center: Magnesium
