By The Bioregulatory Medicine Institute
As summer arrives in the northern hemisphere, many of us look forward to soaking up the sun for that much-needed boost of vitamin D. However, here's a little secret: you can supercharge your vitamin D levels even more by simply adding a magnesium supplement to your daily routine. Read on to find out why.
Most of Us Have Substandard Magnesium Levels
Many of us lack sufficient magnesium due to shifts in our diets, depleted soil magnesium from over farming practices and pesticide use, and modern processing methods. This deficiency is significant, with estimates suggesting most individuals only receive about half of the recommended daily amount (RDA) of magnesium.
For men, the RDA hovers around 420mg, while for women it's approximately 310mg, increasing to 360-400mg during pregnancy, depending on maternal age. There are many factors such as poor diet, certain medical conditions (Crohn’s Disease, diabetes etc.), age, intense physical activity, stress, alcohol, caffeine, and certain medications (diuretics, proton pump inhibitors etc.) can all raise the need for more magnesium.
A variety of foods offer magnesium, such as spinach, quinoa, almonds, bananas, beans, broccoli, brown rice, cashews, egg yolks, fish oil, flaxseed, green vegetables, milk, mushrooms, nuts, oatmeal, pumpkin seeds, sesame seeds, soybeans, sunflower seeds, sweet corn, tofu, and whole grains. However, the magnesium content in these foods is declining, with estimates ranging from 25% to 80% compared to levels before 1950.
Magnesium and Vitamin D - Synergistic Supplements
Research suggests that there is a synergistic relationship between vitamins and minerals, where vitamin D aids magnesium absorption in the intestine AND magnesium helps convert vitamin D to its active form.
This is important because magnesium engages in over 300 enzymatic reactions, while vitamin D plays a crucial role in at least 10 key bodily functions.
Specifically, vitamin D is essential for maintaining strong bones and teeth by facilitating calcium and phosphorus absorption, supporting immune function and reducing autoimmune disease risk, enabling muscle contraction and relaxation, preventing tooth decay and oral infections, regulating renal functions and protecting the kidneys, promoting cellular growth, repair, and metabolism, helping with weight regulation by restoring leptin function, uplifting mood and mental health through its anti-depressant properties, reducing hypertension and improving cardiovascular health, and even reducing non-scarring hair loss.
Equally important, magnesium is a mineral that is essential for many important functions in the body. It helps enzymes work properly, which is important for processes like making proteins, allowing muscles and nerves to function normally, controlling blood sugar levels, and regulating blood pressure. Magnesium also helps move calcium and potassium in and out of cells, which is crucial for transmitting nerve impulses, contracting muscles, keeping blood vessels relaxed, and maintaining a normal heart rhythm. Additionally, magnesium is needed for the structure and health of bones, proteins, enzymes, mitochondria (the powerhouses of cells), DNA, and RNA. Furthermore, magnesium plays a role in immune function by activating macrophages (a type of immune cell), helping lymphocytes (another type of immune cell) multiply, and allowing monocytes (a third type of immune cell) to bind to endotoxins (toxic substance released from bacterial cells).
What Studies Show
Data from the National Health and Nutrition Examination Survey (NHANES) indicates that taking in enough magnesium reduces the risk of vitamin D deficiency.
This is important because increasing magnesium intake not only reduces the risk of cardiovascular disease and colorectal cancer associated with vitamin D deficiency but also inversely protects against premature mortality for those consuming amounts above the median.
This protective effect may be attributed to magnesium's role in stabilizing heart rhythms, preventing blood clots, maintaining healthy blood pressure, and ultimately reducing the risk of strokes and heart attacks.
Adequate magnesium levels also contribute to bone mineral density, with magnesium potentially playing a more critical role than vitamin D in this regard, as it activates vitamin D.
Conversely, a study involving 126 diabetic patients found that serum magnesium levels increased significantly after six months of daily vitamin D supplementation (2000 IU/d).
The bottom line is that studies have demonstrated there is a significant increase in vitamin D levels when magnesium is optimized, AND an increase in serum magnesium when there is adequate vitamin D.
Which Form of Magnesium Should You Take?
There are several forms of magnesium available, each with varying degrees of absorption by the body.
Magnesium citrate is a commonly used form known for its good absorption rates and effectiveness in promoting bowel movements, making it a go-to choice for relieving constipation.
Another highly absorbable form is magnesium glycinate, which is gentle on the stomach and often preferred by individuals with sensitive digestive systems.
Magnesium chloride is another option, known for its good absorption rates and frequently used in topical applications like magnesium oil or lotions.
Additionally, magnesium threonate has gained attention for its potential ability to cross the blood-brain barrier, potentially enhancing cognitive function.
Final Thoughts
Now that you understand the vital roles vitamin D and magnesium play in your health, we strongly suggest reading our article on optimizing your vitamin D levels from sun exposure if you haven't already. You can find it here.
Incorporating magnesium and vitamin D in your daily regimen isn't just about maintaining health; it's about unlocking the potential for a vibrant, thriving life. As summer gifts us ample sunshine, it's the perfect time to add this simple change for a healthier and happier you!
Sources:
1. Thomas D. The mineral depletion of foods available to us as a nation (1940-2002)--a review of the 6th Edition of McCance and Widdowson. Nutr Health. 2007;19(1-2):21-55. doi: 10.1177/026010600701900205. PMID: 18309763.
2. Uwitonze, Anne Marie and Razzaque, Mohammed S.. "Role of Magnesium in Vitamin D Activation and Function" Journal of Osteopathic Medicine 118, no. 3 (2018): 181-189. https://doi.org/10.7556/jaoa.2018.037