Add magnesium and hyaluronic acid for your bones

Two well-known joint supplements are magnesium and hyaluronic acid; do you use them regularly when you train hard?

A competitive athlete, bodybuilder, or sports enthusiast uses their joints as the foundation of their performance and, consequently, needs the extra support that combined formulas such as those containing magnesium and hyaluronic acid can provide.

Muscles and bones are involved not only in athletic performance but also in health, which is reflected in well-being, the nervous system, and energy.

Taking advantage of the benefits or properties of these compounds will definitely put that extra factor to work, reducing the likelihood of injuries or long-term illnesses.

Why use magnesium for bones?

In addition to its role in more than 300 enzymes in the body, magnesium may play several roles in bone health. Several population-based studies have found positive associations between magnesium intake and bone mineral density in both men and women.

• Magnesium influences the types of cells (osteoblasts and osteoclasts) that the body needs for bone growth and repair.
• A magnesium deficiency can directly affect bone by altering the structure and size of bone crystals, making it a vital component in the combination of magnesium and hyaluronic acid.

Magnesium deficiencies are associated with reduced concentrations of parathyroid hormone (PTH) and the active form of vitamin D, which are the main regulators of bone homeostasis. In addition, lower blood magnesium levels can cause endothelial dysfunction, negatively affecting the blood flow needed for bone health.

Its deficiency can also affect the body's buffering capacity, resulting in low-grade acidosis, which leads to calcium loss from the bone and impairs bone mineralization.

Why use hyaluronic acid for bones?

Hyaluronic acid is present in all the body's tissues; it is found in higher concentrations in the synovial fluid that bathes the joints, the eye's vitreous humor, and the skin.

Water retention is one of the most important biological functions of hyaluronic acid, in addition to providing nutrients and removing waste from cells that do not have a direct blood supply, such as cartilage cells.

• Joints (such as the elbows and knees) are surrounded by a membrane called the synovial membrane, which forms a capsule around the ends of the bones; this membrane secretes a fluid called synovial fluid.
• Synovial fluid is found in the joint cavities and has many functions, including serving as a lubricant, shock absorber, and nutrient transporter; the fluid protects the joints and bones.
• Cartilage is immersed in synovial fluid and is fibrous connective tissue; cartilage is avascular, meaning that it contains no blood vessels, which is why synovial fluid is so important.

Synovial fluid is the only way nutrients can be transported to cartilage and waste can be removed. When the amount of hyaluronic acid is below adequate levels, nutrients cannot reach these cells and waste cannot be removed from them.

How should magnesium and hyaluronic acid be taken?

Magnesium and hyaluronic acid supplements come in a capsule to meet the requirements of any athlete, or they can simply be combined individually, depending on each person's preference.

• Taking them with breakfast and your main meal could provide your body with approximately 300–350 mg of magnesium and about 50 g of hyaluronic acid in two or three daily doses.

If you take them regularly, you could help prevent injuries, strengthen your joints, and even support your central nervous system, which is essential both for post-workout recovery and for keeping your musculoskeletal system functioning while you train hard.