For strong bones, magnesium is central, because it contributes to the maintenance of normal bones and at the same time supports normal muscle function. Popular choices are a magnesium complex from several sources and well-tolerated magnesium bisglycinate – complemented by weight-bearing exercise, calcium and vitamin D.
Our bones carry us throughout our lives – and that is precisely why it is worth supporting them over the long term. The skeleton is not a rigid framework but an active tissue that continuously rebuilds itself and, in doing so, depends on a good supply of nutrients. Anyone who values stable bones in everyday life, whether as a precaution, because of plenty of exercise or with the years, can support their body specifically with the right building blocks. In this guide we explain what matters when your goal is strong bones and present suitable products from the Scheunengut range.
The topic becomes especially important with increasing age, when the natural bone remodelling proceeds more slowly. But young, very active people who do a lot of sport also have an increased need for certain minerals. The good news: with a smart combination of exercise, nutrition and targeted nutrient supply, a lot can be done for the bones – and at any stage of life.
What matters when your goal is strong bones
One mineral is particularly in focus when it comes to bone health: magnesium. Magnesium contributes to the maintenance of normal bones and is additionally involved in normal muscle function, a normal energy-yielding metabolism and the normal function of the nervous system. This makes magnesium a genuine all-rounder that works well beyond the skeleton. Around half of the magnesium stored in the body is located in the bones – an indication of how closely this mineral is linked to the skeletal structure.
The body cannot produce magnesium itself; it has to be taken in through food. In times of stress, a lot of sport or a one-sided diet, the requirement is quickly no longer reliably covered. That is why many people reach for a targeted supplement. What matters here is the compound: well-tolerated, chelated forms such as magnesium bisglycinate are considered particularly gentle on the stomach, while a complex of several magnesium sources bundles different compounds and is thus broadly positioned.
Magnesium does not work in isolation. For strong bones, an interplay of several nutrients counts: calcium delivers the mineral base substance, vitamin D supports the normal absorption and utilisation of calcium, and vitamin K contributes to the maintenance of normal bones. Magnesium complements this team by contributing to the maintenance of normal bones. A balanced view of the overall nutrient supply is therefore more sensible than fixating on a single substance.
Alongside the nutrients, exercise plays a supporting role. Weight-bearing activities give the bone the stimulus it needs to maintain its structure. Food supplementation is thus one building block among several – most effective in interplay with an active lifestyle.
Our product recommendations
From our range we have put together the products that best suit the goal of strong bones through their magnesium content. All recommendations deliver magnesium in a well-dosed, well-tolerated form.
Magnesium complex with 4 bioactive sources
This complex combines four bioactive magnesium sources and delivers 400 mg of elemental magnesium per daily dose. The combination of different compounds is a popular choice for everyone looking for a broadly positioned basic supply, because each magnesium form brings its own properties. Magnesium contributes to the maintenance of normal bones – a strong argument for the daily routine. In addition, magnesium supports normal muscle function and a normal energy-yielding metabolism, which makes the complex a versatile all-rounder.
Magnesium bisglycinate chelated
Magnesium bisglycinate is considered a particularly stomach-friendly and well-tolerated form, because the magnesium here is bound to the amino acid glycine. Our high-dose, chelated bisglycinate is therefore ideal for everyone who reacts sensitively to other magnesium compounds or who wants to take magnesium in the evening. Here, too, the same applies: magnesium contributes to the maintenance of normal bones and additionally supports normal muscle function as well as the normal function of the nervous system.
Scheunengut Essentials – magnesium & amino complex
This set combines our magnesium complex with the Amino Intenso and is aimed at everyone who thinks of bones and muscles together. The magnesium content contributes to the maintenance of normal bones and to normal muscle function – a rounded foundation for active people. Especially those who regularly do sport appreciate the combination of mineral and amino acids in a coordinated package that simplifies the daily supply.
Melatonin & magnesium tablets
This sleep complex combines 1 mg of melatonin per tablet with magnesium. For the goal of strong bones, it is above all the magnesium content that is interesting, because magnesium contributes to the maintenance of normal bones. Anyone who wants to combine their evening routine with a magnesium building block will find here a practical solution with 365 tablets for a whole year.
Melatonin & magnesium – the magnesium content in detail
An additional note on the sleep complex already mentioned: with 365 tablets, one pack lasts a whole year, and the magnesium content accompanies you evening after evening. Since magnesium contributes to the maintenance of normal bones and to normal muscle function, this product combines the evening routine with a genuine added value for your skeleton – practical for everyone who already plans on an evening tablet anyway.
Metabolism & energy complete package
This set bundles several complexes around liver, thyroid and magnesium in one package. For the goal of strong bones, it is once again the magnesium content that is relevant, because magnesium contributes to the maintenance of normal bones and at the same time supports a normal energy-yielding metabolism as well as the reduction of tiredness and fatigue. A rounded choice for everyone who thinks of bones and vitality together and wants to cover several topics with one coordinated package.
View metabolism & energy complete package
The basics first
For stable bones, exercise is the most important lever. Weight-bearing activities such as walking, hiking, climbing stairs or strength training give the bone the stimulus it needs to maintain its structure. The bone responds to loading by strengthening its structure – so anyone who moves a lot is actively doing something for their skeleton. Even brisk walking several times a week is a good start; targeted strength training sets additional stimuli.
In addition, a balanced diet with calcium-rich foods such as kale, broccoli, nuts, sesame and dairy products counts, as well as a good vitamin D supply, which in summer comes via the sun and in winter often via diet or supplementation. Magnesium-rich foods such as wholegrain products, pulses, bananas and dark chocolate also belong on the menu.
Magnesium as a food supplement comes in precisely where the intake through food fluctuates in everyday life. Pay attention to a well-tolerated form and regular intake, ideally spread over the day or in the evening. Drink enough water with it and give your body time: bone metabolism is a slow process that should be thought of over months and years.
Anyone who reacts sensitively to magnesium is best to divide the daily amount into two portions and take them with a meal – this noticeably improves tolerability. Chelated forms such as bisglycinate are usually the more pleasant choice here. Also bear in mind that the interplay of the nutrients counts: a magnesium supplement works best within an overall balanced supply of calcium and vitamin D. Sunlight in summer, calcium-rich foods and regular exercise together with magnesium form a strong team for your skeleton.
In the case of existing conditions, taking medication, during pregnancy or breastfeeding, please discuss taking new food supplements with your doctor beforehand.
Frequently Asked Questions (FAQ)
Why is magnesium important for the bones?
Magnesium contributes to the maintenance of normal bones and is moreover involved in normal muscle function and in the energy-yielding metabolism. The body cannot produce it itself; it has to be supplied through food.
Which magnesium form is best tolerated?
Chelated magnesium bisglycinate is considered particularly stomach-friendly. A complex from several sources is also popular because it bundles different compounds.
When should I take magnesium?
Magnesium can be taken flexibly. Many people prefer the evening, others spread the amount over the day. More important than the timing is regularity.
Is magnesium alone enough for strong bones?
No. Magnesium is one building block among several. For stable bones, regular, weight-bearing exercise, a calcium-rich diet and a good vitamin D supply also count. Magnesium contributes to the maintenance of normal bones, but comes into its own in interplay with these further factors.
How high is the daily magnesium requirement?
According to reference values, adults need around 300 to 400 mg of magnesium per day, depending on age and sex. With a lot of sport, stress or heavy sweating, the requirement can be higher. You will find exact values at the German Nutrition Society.
Which foods deliver a lot of magnesium?
Good sources are wholegrain products, pulses, nuts, pumpkin and sunflower seeds, bananas and dark chocolate. A varied diet with these foods forms the basis that a supplement usefully supports.
Health notice: This guide is for general information purposes only and does not replace individual medical or pharmaceutical advice. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. If you have health concerns, are pregnant or breastfeeding, or are taking medication, please consult a doctor or pharmacist. How our guides are created →
Sources
- European Commission – EU Register of authorised health claims — Zugelassene Angaben zu Magnesium und Knochen, 2024
- German Nutrition Society (DGE) — Referenzwerte für die Magnesiumzufuhr, 2024
- European Food Safety Authority (EFSA) — Wissenschaftliche Bewertung gesundheitsbezogener Angaben, 2023
- Federal Centre for Nutrition (BZfE) — Verbraucherinformation zu Mineralstoffen, 2024
